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A 1417-Calorie Diet plan created by Lauren

1400-Calorie Diet
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Lauren
(Female)
New York, United States
Total Calories: 1417
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1417 Calories Diet Meal Plan

1400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1417-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
75 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
7 g - INF%
Total cholesterol in this plan:
237 mg - INF%
Total sodium in this plan:
1909 mg - INF%
Total carbohydrates in this plan:
102 g - INF%
Total dietary fiber in this plan:
34 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1417 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
89 - 124
 
CARBS
40 - 60%
%
Range in Grams
142 - 213
 
FAT
15 - 25%
%
Range in Grams
24 - 39
Based on
Selected Ratio
  Calculated Protein Limit
106 g
  Calculated Carbs Limit
177 g
  Calculated Fat Limit
31 g
Breakfast
455 Calories
  13.34   57.49   23.98
Lunch
448 Calories
  25.91   25   28.42
Dinner
344 Calories
  54.21   13.96   7.25
Snack
170 Calories
  4.96   5.77   15.54
TOTAL  
98 g
Within Range
89 - 124
 
102 g
Below Range
142 - 213
 
75 g
Above Range
24 - 39
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1400-calorie diet meal plan?
Print

Lauren created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lauren chose Almonds - 1 tbsp Almond Butter Nuts, Bananas - 1 small banana, Berries - 1 cup halves, Kale - 1/2 cup kale, Seeds - Bob's Red Mill Whole Ground Flaxseed Meal, Seeds - Whole Foods Bulk Chia Seeds, Water - 1 cup (8 fl oz) water. For lunch Lauren chose Avocados - 1/2 avocado, Baby Carrots - 1 cup Chopped Carrots, Ground Chicken - Al Fresco Caramelized Onion Chicken Griller, Lettuce - Arugula, Swiss Cheese - 1 slice Swiss Processed Cheese, Water - 1 cup (8 fl oz) water. For dinner Lauren chose ChickenBreast - 1 medium breast, Squash - Spaghetti Winter Squash, Water - 1 cup (8 fl oz) water. For snack Lauren chose Almonds - 1 tbsp Almond Butter Nuts, Almonds - 10 almonds, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1400-calorie meal plan, Lauren's total caloric consumption added to 1417 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lauren for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1400-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 21st, 2023


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1417 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 89 - 124 98 Pass
CARBS 142 - 213 102 Fail
FAT 24 - 39 75 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 89 - 124 98 Pass
CARBS 106 - 177 102 Fail
FAT 39 - 55 75 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 142 - 177 98 Fail
CARBS 36 - 71 102 Fail
FAT 47 - 63 75 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1417 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1417 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 tbsp Almond Butter Nuts 1 101 2.41g 3.4g 9.46g
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Berries - 1 cup halves 1 49 1.02g 11.67g 0.46g
Kale - 1/2 cup kale 1 17 1.11g 3.35g 0.23g
Seeds - Bob's Red Mill Whole Ground Flaxseed Meal 1 60 3g 4g 4.5g
Seeds - Whole Foods Bulk Chia Seeds 1 138 4.7g 12g 9g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 455 13.34g 57.49g 23.98g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Baby Carrots - 1 cup Chopped Carrots 1 52 1.19g 12.26g 0.31g
Ground Chicken - Al Fresco Caramelized Onion Chicken Griller 1 160 17g 3g 8g
Lettuce - Arugula 1 5 0.52g 0.73g 0.13g
Swiss Cheese - 1 slice Swiss Processed Cheese 1 70 5.19g 0.44g 5.25g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 448 25.91g 25g 28.42g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Squash - Spaghetti Winter Squash 2 62 1.3g 13.96g 1.16g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 344 54.21g 13.96g 7.25g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 tbsp Almond Butter Nuts 1 101 2.41g 3.4g 9.46g
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 170 4.96g 5.77g 15.54g
  Total: 1417 98.42g 102.22g 75.19g
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Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1417  Calories from Fat 677
% Daily Value*
Total Fat 75.19g INF%
Saturated Fat 13.37g INF%
Polyunsaturated Fat 14.21g  
Monounsaturated Fat 30.82g
Cholesterol 237mg INF%
Sodium 1909mg INF%
Potassium 0mg  
Total Carbohydrates 102.22g INF%
Dietary Fiber 33.5g INF%
Sugars 30.71g | ABOVE RECOMMENDED LIMIT: 25g 123%
Protein 98.42g
Vitamin A 541%
Vitamin C 276%
Calcium 69%
Iron 61%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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