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A 1443-Calorie Diet plan created by Taniesha

1400-Calorie Diet
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Taniesha
(Female)
Pennsylvania, United States
Total Calories: 1443
1. 1443-Calorie Diet Plan
2. 1443-Calorie Diet Plan
3. 1443-Calorie Diet Plan
4. 1443-Calorie Diet Plan
5. 1443-Calorie Diet Plan
6. 1443-Calorie Diet Plan
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1443 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 1443-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 - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Popular Chain Restaurants
 
   
What's in this meal?
Total fat in this plan:
40 g - INF%
Total saturated fat in this plan:
6 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
67 mg - INF%
Total sodium in this plan:
2655 mg - INF%
Total carbohydrates in this plan:
189 g - INF%
Total dietary fiber in this plan:
7 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 1443 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
90 - 126
 
CARBS
40 - 60%
%
Range in Grams
144 - 217
 
FAT
15 - 25%
%
Range in Grams
24 - 40
Based on
Selected Ratio
  Calculated Protein Limit
108 g
  Calculated Carbs Limit
181 g
  Calculated Fat Limit
32 g
Breakfast
210 Calories
  5.63   42.3   3.32
Lunch
621 Calories
  38.2   58.08   25.44
Dinner
612 Calories
  33.42   88.16   11.61
Snack
0 Calories
  0   0   0
TOTAL  
77 g
Below Range
90 - 126
 
189 g
Within Range
144 - 217
 
40 g
Within Range
24 - 40
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

Taniesha created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Taniesha chose Coffee - 1 mug (8 fl oz) coffee, English Muffins - 100% Whole Wheat English Muffin with Raisins, Water - 1 cup (8 fl oz) water. For lunch Taniesha chose Rice - Regular White Rice, Ruby Tuesday - Asian Glazed Salmon, Water - 1 cup (8 fl oz) water. For dinner Taniesha chose Beef - Beef Top Round, Rice - Regular White Rice, Water - 1 cup (8 fl oz) water. For snack Taniesha chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1400-calorie meal plan, Taniesha's total caloric consumption added to 1443 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Taniesha 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 1443 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 90 - 126 77 Fail
CARBS 144 - 217 189 Pass
FAT 24 - 40 40 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 90 - 126 77 Fail
CARBS 108 - 181 189 Fail
FAT 40 - 56 40 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 144 - 181 77 Fail
CARBS 36 - 72 189 Fail
FAT 48 - 64 40 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1443 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 Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1443 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich.

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
Coffee - 1 mug (8 fl oz) coffee 1 67 0.5g 12.24g 1.9g
English Muffins - 100% Whole Wheat English Muffin with Raisins 1 143 5.13g 30.06g 1.42g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 210 5.63g 42.3g 3.32g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Ruby Tuesday - Asian Glazed Salmon 1 417 34g 14g 25g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 621 38.2g 58.08g 25.44g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beef - Beef Top Round 1 204 25.02g 0 10.73g
Rice - Regular White Rice 2 408 8.4g 88.16g 0.88g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 612 33.42g 88.16g 11.61g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1443 77.25g 188.54g 40.37g
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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 1443  Calories from Fat 363
% Daily Value*
Total Fat 40.37g INF%
Saturated Fat 6.47g INF%
Polyunsaturated Fat 1.28g  
Monounsaturated Fat 5.39g
Cholesterol 67mg INF%
Sodium 2655mg INF%
Potassium 0mg  
Total Carbohydrates 188.54g INF%
Dietary Fiber 7.2g INF%
Sugars 17.59g ‏ 70%
Protein 77.25g
Vitamin A 0%
Vitamin C 0%
Calcium 11%
Iron 52%
*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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