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A 1402-Calorie Diet plan created by Elysa

1400-Calorie Diet
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Elysa
(Female)
Georgia, United States
Total Calories: 1402
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1402 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 1402-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 - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - 50%
Total saturated fat in this plan:
5 g - 34%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
114 mg - 51%
Total sodium in this plan:
2180 mg - 121%
Total carbohydrates in this plan:
228 g - 101%
Total dietary fiber in this plan:
32 g - 169%
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 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 1402 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
313 Calories
  10.95   61.69   4.87
Lunch
262 Calories
  21.95   33.01   6.34
Dinner
539 Calories
  34.86   86.8   7.01
Snack
288 Calories
  17.21   46.11   5.99
TOTAL  
85 g
Below Range
88 - 123
 
228 g
Above Range
140 - 210
 
24 g
Within 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

Elysa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elysa chose Almond Milk - 1 cup almond milk, Bananas - 1 medium banana, Blueberries - 1/4 cup blueberries, Cereal - Special K Original Cereal, Cocoa - 1 tsp Cocoa Powder, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Elysa chose Apples - 1 medium appl, Dates - 1 Deglet Noor Date, Guacamole - 1 oz guacamole, Lettuce - 1 outer leaf, Salads - Mixed Salad Greens, Swiss Cheese - 1 slice swiss cheese, Tea - 1 mug Green Tea, Turkey - 1 slice (97% Fat Free), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Elysa chose Apples - 1 medium appl, Broccoli - 1 cup flowerets, Carrots - 1 cup slices, Cauliflower - 1/2 cup cauliflower, Lamb - Lean Lamb Foreshank, Rice - Long-Grain White Rice, Spinach - 1 cup spinach, Tea - 1 mug Green Tea, Water - 16 fl oz Bottled Water. For snack Elysa chose Blueberries - 1/4 cup blueberries, Granola - Lowfat Granola with Raisins, Seeds - Flax Seeds, Tea - Herbal Tea, Water - 16 fl oz Bottled Water, Yogurt - Fage 0% Greek Yogurt.

With all the food items consumed during the day using this 1400-calorie meal plan, Elysa's total caloric consumption added to 1402 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Elysa 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: Aug 30th, 2013


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 1402 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 85 Fail
CARBS 140 - 210 228 Fail
FAT 23 - 39 24 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 88 - 123 85 Fail
CARBS 105 - 175 228 Fail
FAT 39 - 55 24 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 140 - 175 85 Fail
CARBS 35 - 70 228 Fail
FAT 47 - 62 24 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1402 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 1402 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
Almond Milk - 1 cup almond milk 1 59 1.48g 6.33g 3.51g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Cocoa - 1 tsp Cocoa Powder 1 4 0.35g 0.98g 0.25g
Coffee - 1 mug (8 fl oz) coffee 2 4 0.56g 0.18g 0.1g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 313 10.95g 61.69g 4.87g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Dates - 1 Deglet Noor Date 1 23 0.2g 6.23g 0.03g
Guacamole - 1 oz guacamole 1 45 0.56g 2.41g 4.06g
Lettuce - 1 outer leaf 1 5 0.34g 0.92g 0.08g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Swiss Cheese - 1 slice swiss cheese 1 50 7.95g 0.95g 1.43g
Tea - 1 mug Green Tea 2 4 0 0.94g 0
Turkey - 1 slice (97% Fat Free) 2 54 11.7g 0.74g 0.38g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 262 21.95g 33.01g 6.34g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Carrots - 1 cup slices 1 57 1.43g 13.21g 0.34g
Cauliflower - 1/2 cup cauliflower 1 12 0.99g 2.65g 0.05g
Lamb - Lean Lamb Foreshank 1 136 23.9g 0 3.73g
Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Tea - 1 mug Green Tea 2 4 0 0.94g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 539 34.86g 86.8g 7.01g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Granola - Lowfat Granola with Raisins 1 150 3.28g 32.8g 2.05g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Tea - Herbal Tea 2 4 0 0.94g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 288 17.21g 46.11g 5.99g
  Total: 1402 84.97g 227.61g 24.21g
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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 1402  Calories from Fat 218
% Daily Value*
Total Fat 24.21g 50%
Saturated Fat 5.13g 34%
Polyunsaturated Fat 6.34g  
Monounsaturated Fat 9.98g
Cholesterol 114mg 51%
Sodium 2180mg 121%
Potassium 0mg  
Total Carbohydrates 227.61g 101%
Dietary Fiber 31.6g 169%
Sugars 91.47g | ABOVE RECOMMENDED LIMIT: 25g 366%
Protein 84.97g
Vitamin A 836%
Vitamin C 291%
Calcium 86%
Iron 121%
*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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