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1421 calorie diet plan no. 2808. Explore our member meal plans with a daily calorie limit of 1400 calories. Many 1400 calorie diet plans to choose from.

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A 1421-Calorie Diet plan created by Lester
1400-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1421
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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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
53 g - 91%
Total saturated fat in this plan:
7 g - 40%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
175 mg - 65%
Total sodium in this plan:
1937 mg - 90%
Total carbohydrates in this plan:
156 g - 58%
Total dietary fiber in this plan:
37 g - 165%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day. 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
340 Calories
  7   66   7.5
Lunch
168 Calories
  8.39   11.55   11.02
Dinner
525 Calories
  68.63   35.21   13.34
Snack
388 Calories
  13.39   43.55   21.52
TOTAL  
97 g
Within Range
89 - 124
 
156 g
Within Range
142 - 213
 
53 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Cereal - Total Whole Grain Cereal, Milk - SILK ALMOND MILK, Water - 1 cup (8 fl oz) water. For lunch Lester chose Peanut Butter - 2 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water. For dinner Lester chose Berries - 1 cup berri, Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Chicken - 1 Roasted Breast, Chicken Drumsticks - 1 small drumstick, Kale - 1 oz kale, Water - 1 cup (8 fl oz) water. For snack Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Milk - SILK ALMOND MILK, Peanut Butter - 2 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1400-calorie meal plan, Lester'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 Lester 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: Apr 4th, 2015

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 97 Pass
CARBS 142 - 213 156 Pass
FAT 24 - 39 53 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 97 Pass
CARBS 107 - 178 156 Pass
FAT 39 - 55 53 Pass
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 97 Fail
CARBS 36 - 71 156 Fail
FAT 47 - 63 53 Pass

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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, 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, 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
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 1 80 2g 12g 4g
Cereal - Total Whole Grain Cereal 2 200 4g 46g 1g
Milk - SILK ALMOND MILK 1 60 1g 8g 2.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 340 7g 66g 7.5g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Peanut Butter - 2 tbsp Reduced Fat 1 168 8.39g 11.55g 11.02g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 168 8.39g 11.55g 11.02g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup berri 1 64 1.48g 14.69g 0.8g
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 1 80 2g 12g 4g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Chicken Drumsticks - 1 small drumstick 1 55 8.98g 0 1.8g
Kale - 1 oz kale 3 42 2.82g 8.52g 0.6g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 525 68.63g 35.21g 13.34g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 2 160 4g 24g 8g
Milk - SILK ALMOND MILK 1 60 1g 8g 2.5g
Peanut Butter - 2 tbsp Reduced Fat 1 168 8.39g 11.55g 11.02g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 388 13.39g 43.55g 21.52g
  Total: 1421 97.41g 156.31g 53.38g
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Disclaimer:
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 480
% Daily Value*
Total Fat 53.38g 91%
Saturated Fat 7.12g 40%
Polyunsaturated Fat 10.18g  
Monounsaturated Fat 16.32g
Cholesterol 175mg 65%
Sodium 1937mg 90%
Potassium 0mg  
Total Carbohydrates 156.31g 58%
Dietary Fiber 37.2g 165%
Sugars 50.5g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 135%
Protein 97.41g
Vitamin A 303%
Vitamin C 425%
Calcium 318%
Iron 248%
*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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