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1403 calorie diet plan no. 675. 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 1403-Calorie Diet plan created by Tamara

1400-Calorie Diet
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Tamara
(Female)
Queensland, Australia
Total Calories: 1403
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1403 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 1403-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 - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
   
What's in this meal?
Total fat in this plan:
40 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
163 mg - INF%
Total sodium in this plan:
2364 mg - INF%
Total carbohydrates in this plan:
183 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 1403 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 - 211
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio
  Calculated Protein Limit
105 g
  Calculated Carbs Limit
176 g
  Calculated Fat Limit
31 g
Breakfast
341 Calories
  14.45   66.54   1.87
Lunch
454 Calories
  31.66   47   15.33
Dinner
354 Calories
  26.66   28   15.33
Snack
254 Calories
  6.57   41.37   7.73
TOTAL  
79 g
Below Range
88 - 123
 
183 g
Within Range
140 - 211
 
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

Tamara created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tamara chose Baked Beans - Low Sodium Baked Beans, Rye Bread - Toasted Rye Bread, Tea - Tea with Low Calorie Sweetener, Water - 1 cup (8 fl oz) water. For lunch Tamara chose Enchiladas - Diet Chicken Enchilada Frozen Meal, Sodas - Pepsi Max, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt. For dinner Tamara chose Enchiladas - Diet Chicken Enchilada Frozen Meal, Sodas - Pepsi Max, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For snack Tamara chose Almonds - 1 Almond Cookie, Apricots - Dried Apricots Snack Packs, Snacks - Air Popped Popcorn, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Tamara's total caloric consumption added to 1403 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tamara 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: Jan 19th, 2021


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 1403 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 79 Fail
CARBS 140 - 211 183 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 79 Fail
CARBS 105 - 176 183 Fail
FAT 39 - 55 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 - 176 79 Fail
CARBS 35 - 70 183 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 1403 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1403 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Baked Beans - Low Sodium Baked Beans 1 266 12.14g 52.14g 1.01g
Rye Bread - Toasted Rye Bread 1 68 2.26g 12.74g 0.86g
Tea - Tea with Low Calorie Sweetener 1 7 0.05g 1.66g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 341 14.45g 66.54g 1.87g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Enchiladas - Diet Chicken Enchilada Frozen Meal 1 354 26.56g 28g 15.33g
Sodas - Pepsi Max 1 0 0.1g 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 454 31.66g 47g 15.33g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Enchiladas - Diet Chicken Enchilada Frozen Meal 1 354 26.56g 28g 15.33g
Sodas - Pepsi Max 1 0 0.1g 0 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 354 26.66g 28g 15.33g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 Almond Cookie 2 102 1.9g 10.32g 6.14g
Apricots - Dried Apricots Snack Packs 1 42 1g 9g 0.3g
Snacks - Air Popped Popcorn 1 110 3.67g 22.05g 1.29g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 254 6.57g 41.37g 7.73g
  Total: 1403 79.34g 182.91g 40.26g
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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 1403  Calories from Fat 362
% Daily Value*
Total Fat 40.26g INF%
Saturated Fat 19.06g INF%
Polyunsaturated Fat 5.82g  
Monounsaturated Fat 13.07g
Cholesterol 163mg INF%
Sodium 2364mg INF%
Potassium 0mg  
Total Carbohydrates 182.91g INF%
Dietary Fiber 27.7g INF%
Sugars 57.98g | ABOVE RECOMMENDED LIMIT: 25g 232%
Protein 79.34g
Vitamin A 16%
Vitamin C 319%
Calcium 115%
Iron 35%
*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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