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1449 calorie diet plan no. 768. 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 1449-Calorie Diet plan created by Alina
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Alina
(Female)
North Carolina, United States
Total Calories: 1449
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1449 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1449-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Popular Chain Restaurants
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
23 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
104 mg - INF%
Total sodium in this plan:
2996 mg - INF%
Total carbohydrates in this plan:
194 g - INF%
Total dietary fiber in this plan:
28 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 1449 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
91 - 127
 
CARBS
40 - 60%
%
Range in Grams
145 - 217
 
FAT
15 - 25%
%
Range in Grams
24 - 40
Based on
Selected Ratio		   Calculated Protein Limit
109 g		   Calculated Carbs Limit
181 g		   Calculated Fat Limit
32 g
Breakfast
387 Calories
  33.34   45.09   9.38
Lunch
432 Calories
  34.81   61.91   6.19
Dinner
267 Calories
  26.24   41.26   0.93
Snack
363 Calories
  33.53   45.48   6.26
TOTAL  
128 g
Above Range
91 - 127
 
194 g
Within Range
145 - 217
 
23 g
Below 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?
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Alina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alina chose Bananas - 1 large banana, Energy Drinks - gold standard protein shake, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Alina chose Black Beans - 1/2 cup black bean, Broccoli - 1 cup chopped broccoli, ChickenBreast - 4 oz Chicken Breast Tenderloins, Ruby Tuesday - Brown-rice Pilaf, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Alina chose Broccoli - 1 cup chopped broccoli, ChickenBreast - 4 oz Chicken Breast Tenderloins, Sweet Potato - 6 oz Sweet Potato, Water - 16 fl oz Bottled Water. For snack Alina chose Bananas - 1 large banana, Energy Drinks - gold standard protein shake, Milk - 1 cup milk, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Alina's total caloric consumption added to 1449 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alina 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 1449 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 91 - 127 128 Fail
CARBS 145 - 217 194 Pass
FAT 24 - 40 23 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 91 - 127 128 Fail
CARBS 109 - 181 194 Fail
FAT 40 - 56 23 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 145 - 181 128 Fail
CARBS 36 - 73 194 Fail
FAT 48 - 64 23 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1449 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 1449 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:
1400-Calorie Diet Plans" alt="1400-Calorie Diet Plans"/> 1400-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Energy Drinks - gold standard protein shake 1 120 24g 3g 1g
Milk - 1 cup milk 1 146 7.86g 11.03g 7.93g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 387 33.34g 45.09g 9.38g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Black Beans - 1/2 cup black bean 1 109 7.24g 19.87g 0.35g
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
ChickenBreast - 4 oz Chicken Breast Tenderloins 1 90 21g 1g 0.5g
Ruby Tuesday - Brown-rice Pilaf 1 202 4g 35g 5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 432 34.81g 61.91g 6.19g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
ChickenBreast - 4 oz Chicken Breast Tenderloins 1 90 21g 1g 0.5g
Sweet Potato - 6 oz Sweet Potato 1 146 2.67g 34.22g 0.09g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 267 26.24g 41.26g 0.93g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Energy Drinks - gold standard protein shake 1 120 24g 3g 1g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 363 33.53g 45.48g 6.26g
  Total: 1449 127.92g 193.74g 22.76g
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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 1449  Calories from Fat 205
% Daily Value*
Total Fat 22.76g INF%
Saturated Fat 9.12g INF%
Polyunsaturated Fat 1.11g  
Monounsaturated Fat 3.48g
Cholesterol 104mg INF%
Sodium 2996mg INF%
Potassium 0mg  
Total Carbohydrates 193.74g INF%
Dietary Fiber 28.2g INF%
Sugars 72.65g | ABOVE RECOMMENDED LIMIT: 25g‏ 291%
Protein 127.92g
Vitamin A 518%
Vitamin C 322%
Calcium 111%
Iron 33%
*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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