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A 1452-Calorie Diet plan created by Niolas

1400-Calorie Diet
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Niolas
(Female)
Washington, United States
Total Calories: 1452
1. 1452-Calorie Diet Plan
2. 1452-Calorie Diet Plan
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6. 1452-Calorie Diet Plan
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1452 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 1452-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 - Nuts & Seeds
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
46 g - INF%
Total saturated fat in this plan:
5 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
169 mg - INF%
Total sodium in this plan:
1862 mg - INF%
Total carbohydrates in this plan:
155 g - INF%
Total dietary fiber in this plan:
33 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 1452 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 - 218
 
FAT
15 - 25%
%
Range in Grams
24 - 40
Based on
Selected Ratio
  Calculated Protein Limit
109 g
  Calculated Carbs Limit
182 g
  Calculated Fat Limit
32 g
Breakfast
295 Calories
  17.95   54.99   2.04
Lunch
428 Calories
  42.93   11.84   22.72
Dinner
302 Calories
  38.94   14.76   8.42
Snack
427 Calories
  8.58   73.16   13.13
TOTAL  
108 g
Within Range
91 - 127
 
155 g
Within Range
145 - 218
 
46 g
Above 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

Niolas created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Niolas chose Bread - Giant Healthy Multigrain, Grapefruits - Pink and Red Grapefruit, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Niolas chose Almonds - 10 almonds, Broccoli - 1 cup chopped broccoli, Chicken - Skinless Chicken Grilled Chicken Breast, Walnuts - 1/4 cup shelled, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Niolas chose Chicken - Skinless Chicken Grilled Chicken Breast, Kale - Cooked Kale (from Fresh), Water - 16 fl oz Bottled Water. For snack Niolas chose Almonds - 10 almonds, Apples - Generic Granny smith medium apple, Bananas - 1 large banana, Carrots - 1 medium carrot, Celery - 1 large stalk celery, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Niolas's total caloric consumption added to 1452 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Niolas 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 1452 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 - 127 108 Pass
CARBS 145 - 218 155 Pass
FAT 24 - 40 46 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 - 127 108 Pass
CARBS 109 - 182 155 Pass
FAT 40 - 56 46 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 145 - 182 108 Fail
CARBS 36 - 73 155 Fail
FAT 48 - 65 46 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1452 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1452 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, Omega 3 Fatty Acid Rich Foods 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 - Giant Healthy Multigrain 1 60 2g 12g 1g
Grapefruits - Pink and Red Grapefruit 1 52 0.95g 13.11g 0.17g
Strawberries - 1 cup strawberri 1 46 0.96g 11.06g 0.43g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 137 14.04g 18.82g 0.44g
  Total: 295 17.95g 54.99g 2.04g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Chicken - Skinless Chicken Grilled Chicken Breast 2 164 34g 0 0
Walnuts - 1/4 cup shelled 1 164 3.81g 3.43g 16.3g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 428 42.93g 11.84g 22.72g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Skinless Chicken Grilled Chicken Breast 2 164 34g 0 0
Kale - Cooked Kale (from Fresh) 2 138 4.94g 14.76g 8.42g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 302 38.94g 14.76g 8.42g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Carrots - 1 medium carrot 2 50 1.14g 11.68g 0.3g
Celery - 1 large stalk celery 2 18 0.86g 3.68g 0.22g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 427 8.58g 73.16g 13.13g
  Total: 1452 108.4g 154.75g 46.31g
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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 1452  Calories from Fat 417
% Daily Value*
Total Fat 46.31g INF%
Saturated Fat 5.08g INF%
Polyunsaturated Fat 19.51g  
Monounsaturated Fat 17.69g
Cholesterol 169mg INF%
Sodium 1862mg INF%
Potassium 0mg  
Total Carbohydrates 154.75g INF%
Dietary Fiber 33.3g INF%
Sugars 79.61g | ABOVE RECOMMENDED LIMIT: 25g 318%
Protein 108.4g
Vitamin A 465%
Vitamin C 580%
Calcium 122%
Iron 46%
*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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