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A 1494-Calorie Diet plan created by Ken

1400-Calorie Diet
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Ken
(Male)
New York, United States
Total Calories: 1494
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1494 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 1494-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
41 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:
248 mg - INF%
Total sodium in this plan:
2883 mg - INF%
Total carbohydrates in this plan:
153 g - INF%
Total dietary fiber in this plan:
26 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 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 1494 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
94 - 131
 
CARBS
40 - 60%
%
Range in Grams
150 - 224
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
112 g
  Calculated Carbs Limit
187 g
  Calculated Fat Limit
33 g
Breakfast
326 Calories
  9.64   68.34   1.87
Morning Snack
130 Calories
  26   3   2
Lunch
580 Calories
  70.46   29.5   19.14
Afternoon Snack
48 Calories
  1.66   2.62   3.82
Dinner
300 Calories
  29.6   20.17   13.53
Night Snack
110 Calories
  0.55   29.28   0.36
TOTAL  
138 g
Above Range
94 - 131
 
153 g
Within Range
150 - 224
 
41 g
Within Range
25 - 42
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

Ken created a meal plan that includes a plan for breakfast, morning snack, lunch, afternoon snack, dinner and night snack. For breakfast Ken chose Bagels - Cinnamon Raisin Bagel, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water. For morning snack Ken chose Protein Powder - 100% Chocolate Whey Protein Powder. For lunch Ken chose Grilled Chicken - 4 oz boneless, Water - 1 cup (8 fl oz) water, Whole Wheat Bread - 1 large slice whole wheat bread. For afternoon snack Ken chose Seeds - Flax Seeds. For dinner Ken chose Broccoli - 1 cup chopped broccoli, Salmon - 4 oz, Water - 1 cup (8 fl oz) water. For night snack Ken chose Apples - 1 large apple.

With all the food items consumed during the day using this 1400-calorie meal plan, Ken's total caloric consumption added to 1494 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ken 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 1494 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 94 - 131 138 Fail
CARBS 150 - 224 153 Pass
FAT 25 - 42 41 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 94 - 131 138 Fail
CARBS 112 - 187 153 Pass
FAT 42 - 58 41 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 150 - 187 138 Fail
CARBS 37 - 75 153 Fail
FAT 50 - 66 41 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1494 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, Foods Enriched With Plant Sterols.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1494 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Bagels - Cinnamon Raisin Bagel 1 244 8.8g 49.22g 1.49g
Coffee - 1 mug (8 fl oz) coffee 2 82 0.84g 19.12g 0.38g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 326 9.64g 68.34g 1.87g
Morning Snack:
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Name Servings Calories Protein Carbs Total Fat
Protein Powder - 100% Chocolate Whey Protein Powder 1 130 26g 3g 2g
  Total: 130 26g 3g 2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Grilled Chicken - 4 oz boneless 2 422 64.26g 0 16.46g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Whole Wheat Bread - 1 large slice whole wheat bread 2 158 6.2g 29.5g 2.68g
  Total: 580 70.46g 29.5g 19.14g
Afternoon Snack:
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Name Servings Calories Protein Carbs Total Fat
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
  Total: 48 1.66g 2.62g 3.82g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 2 170 11.38g 19.8g 7.78g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 300 29.6g 20.17g 13.53g
Night Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
  Total: 110 0.55g 29.28g 0.36g
  Total: 1494 137.91g 152.91g 40.72g
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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 1494  Calories from Fat 366
% Daily Value*
Total Fat 40.72g INF%
Saturated Fat 9.44g INF%
Polyunsaturated Fat 12.11g  
Monounsaturated Fat 13.54g
Cholesterol 248mg INF%
Sodium 2883mg INF%
Potassium 0mg  
Total Carbohydrates 152.91g INF%
Dietary Fiber 26.1g INF%
Sugars 54.95g | ABOVE RECOMMENDED LIMIT: 37.5g 147%
Protein 137.91g
Vitamin A 5%
Vitamin C 264%
Calcium 39%
Iron 68%
*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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