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1400-Calorie Diet Plans

A 1400-Calorie Diet plan created by Marisa

1400-Calorie Diet
Meal Plans
Meal Plans by:

Marisa
(Female)
North Carolina, United States
Total Calories: 1400
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1400 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 1400-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
40 g - 76%
Total saturated fat in this plan:
14 g - 86%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
169 mg - 70%
Total sodium in this plan:
2601 mg - 135%
Total carbohydrates in this plan:
182 g - 76%
Total dietary fiber in this plan:
30 g - 152%
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 the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 1400 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
88 - 123
 
CARBS
40 - 60%
%
Range in Grams
140 - 210
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio
  Calculated Protein Limit
105 g
  Calculated Carbs Limit
175 g
  Calculated Fat Limit
31 g
Breakfast
256 Calories
  3.71   60.51   1.58
Lunch
240 Calories
  21.65   20.12   7.64
Dinner
631 Calories
  58.14   45.11   24
Snack
273 Calories
  4.18   55.94   6.41
TOTAL  
88 g
Within Range
88 - 123
 
182 g
Within Range
140 - 210
 
40 g
Above Range
23 - 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

Marisa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marisa chose Bananas - 1 medium banana, Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Marisa chose Cheddar Cheese - 1/4 cup diced cheddar cheese, Corn Chips - Fat Free Tortilla Corn Chips, Fish - Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Marisa chose Asparagus - 1 cup asparagu, Beef - 1 small steak, Kidney Beans - 1 cup kidney bean, Water - 16 fl oz Bottled Water. For snack Marisa chose Almonds - 10 almonds, Grapes - 1/2 cup grap, Pineapples - Pineapple in Juice Pack, Water - 16 fl oz Bottled Water.

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

Below is the nutritional breakdown for each meal set up by Marisa 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 17th, 2017


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 1400 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 88 - 123 88 Pass
CARBS 140 - 210 182 Pass
FAT 23 - 39 40 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 88 - 123 88 Pass
CARBS 105 - 175 182 Fail
FAT 39 - 54 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 140 - 175 88 Fail
CARBS 35 - 70 182 Fail
FAT 47 - 62 40 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1400 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1400 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 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 Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS 1 110 2g 24g 1g
Coffee - 1 mug (8 fl oz) coffee 1 41 0.42g 9.56g 0.19g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 256 3.71g 60.51g 1.58g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 84 6.16g 3.71g 4.94g
Corn Chips - Fat Free Tortilla Corn Chips 1 83 2.11g 16.41g 1.02g
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 240 21.65g 20.12g 7.64g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Beef - 1 small steak 1 386 41.75g 0 22.97g
Kidney Beans - 1 cup kidney bean 1 218 13.44g 39.91g 0.87g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 631 58.14g 45.11g 24g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Grapes - 1/2 cup grap 1 55 0.58g 14.48g 0.13g
Pineapples - Pineapple in Juice Pack 1 149 1.05g 39.09g 0.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 273 4.18g 55.94g 6.41g
  Total: 1400 87.68g 181.68g 39.63g
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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 1400  Calories from Fat 357
% Daily Value*
Total Fat 39.63g 76%
Saturated Fat 13.77g 86%
Polyunsaturated Fat 4.81g  
Monounsaturated Fat 15.93g
Cholesterol 169mg 70%
Sodium 2601mg 135%
Potassium 0mg  
Total Carbohydrates 181.68g 76%
Dietary Fiber 30.3g 152%
Sugars 84.51g | ABOVE RECOMMENDED LIMIT: 25g 338%
Protein 87.68g
Vitamin A 34%
Vitamin C 98%
Calcium 73%
Iron 110%
*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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