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A 1421-Calorie Diet plan created by Amanda

1400-Calorie Diet
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Amanda
(Female)
Texas, United States
Total Calories: 1421
1. 1078-Calorie Diet Plan
2. 1078-Calorie Diet Plan
3. 1078-Calorie Diet Plan
4. 1078-Calorie Diet Plan
5. 1078-Calorie Diet Plan
6. 1078-Calorie Diet Plan
7. 1421-Calorie Diet Plan
8. 1421-Calorie Diet Plan
9. 1421-Calorie Diet Plan
10. 1421-Calorie Diet Plan
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1421 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 1421-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
30 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
174 mg - INF%
Total sodium in this plan:
2544 mg - INF%
Total carbohydrates in this plan:
206 g - INF%
Total dietary fiber in this plan:
21 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 1421 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
107 g
  Calculated Carbs Limit
178 g
  Calculated Fat Limit
32 g
Breakfast
459 Calories
  12.87   88.26   8.62
Lunch
324 Calories
  26.61   30.42   11.11
Dinner
548 Calories
  41.27   64.46   10.42
Snack
90 Calories
  0.92   22.88   0.31
TOTAL  
82 g
Below Range
89 - 124
 
206 g
Within Range
142 - 213
 
30 g
Within 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

Amanda created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Amanda chose Apples - 1 small appl, Bananas - 1 medium banana, Spinach - 1 oz spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For lunch Amanda chose Baby Carrots - 1 oz baby carrot, Mustard - 1 tsp mustard, Provolone Cheese - 1 slice (1 oz), Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 thin slice whole wheat bread. For dinner Amanda chose ChickenBreast - 4 oz, Indian - Basmati Rice, Mixed Vegetables - 1 oz mixed vegetabl, Water - 16 fl oz Bottled Water. For snack Amanda chose Apples - 1 small appl, Baby Carrots - 10 medium, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Amanda's total caloric consumption added to 1421 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Amanda 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 1421 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 82 Fail
CARBS 142 - 213 206 Pass
FAT 24 - 39 30 Pass
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 82 Fail
CARBS 107 - 178 206 Fail
FAT 39 - 55 30 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 - 178 82 Fail
CARBS 36 - 71 206 Fail
FAT 47 - 63 30 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1421 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1421 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, Foods Enriched With Plant Sterols 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
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Spinach - 1 oz spinach 1 7 0.81g 1.03g 0.11g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 459 12.87g 88.26g 8.62g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 oz baby carrot 2 20 0.36g 4.68g 0.08g
Mustard - 1 tsp mustard 1 3 0.2g 0.39g 0.16g
Provolone Cheese - 1 slice (1 oz) 1 100 7.25g 0.61g 7.55g
Turkey Breast - Deli Turkey Breast Meat 3 87 14.34g 3.54g 1.38g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 thin slice whole wheat bread 2 114 4.46g 21.2g 1.94g
  Total: 324 26.61g 30.42g 11.11g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Indian - Basmati Rice 1 310 4g 53g 6g
Mixed Vegetables - 1 oz mixed vegetabl 3 54 2.82g 11.46g 0.45g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 548 41.27g 64.46g 10.42g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 90 0.92g 22.88g 0.31g
  Total: 1421 81.67g 206.02g 30.46g
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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 1421  Calories from Fat 274
% Daily Value*
Total Fat 30.46g INF%
Saturated Fat 13.13g INF%
Polyunsaturated Fat 2.64g  
Monounsaturated Fat 7.18g
Cholesterol 174mg INF%
Sodium 2544mg INF%
Potassium 0mg  
Total Carbohydrates 206.02g INF%
Dietary Fiber 20.5g INF%
Sugars 95.47g | ABOVE RECOMMENDED LIMIT: 25g 382%
Protein 81.67g
Vitamin A 711%
Vitamin C 129%
Calcium 106%
Iron 58%
*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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