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1418 calorie diet plan no. 2730. 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 1418-Calorie Diet plan created by Nedra

1400-Calorie Diet
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Nedra
(Female)
Georgia, United States
Total Calories: 1418
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1418 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 1418-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 - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
50 g - INF%
Total saturated fat in this plan:
7 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
294 mg - INF%
Total sodium in this plan:
1477 mg - INF%
Total carbohydrates in this plan:
136 g - INF%
Total dietary fiber in this plan:
24 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 1418 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
89 - 124
 
CARBS
40 - 60%
%
Range in Grams
142 - 213
 
FAT
15 - 25%
%
Range in Grams
24 - 39
Based on
Selected Ratio
  Calculated Protein Limit
106 g
  Calculated Carbs Limit
177 g
  Calculated Fat Limit
32 g
Breakfast
458 Calories
  24.06   30.2   28.72
Lunch
325 Calories
  27.71   40.29   6.07
Dinner
473 Calories
  58.52   23.06   14.91
Snack
162 Calories
  0.43   42.42   0.27
TOTAL  
111 g
Within Range
89 - 124
 
136 g
Below Range
142 - 213
 
50 g
Above Range
24 - 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

Nedra created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nedra chose Almonds - 1 oz almond, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - chobani chobani non fat fruit yogurt. For lunch Nedra chose Bread - Whole Wheat Bread, Fish - Tilapia, Oranges - 1 medium orange, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Nedra chose Barbecue Sauce - 1 oz barbecue sauce, Chicken - 1 Roasted Breast, Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Green Beans - 1 cup green bean, Potato Salad - 1/4 cup potato salad, Water - 16 fl oz Bottled Water. For snack Nedra chose Apples - 1 Baked Apple, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Nedra's total caloric consumption added to 1418 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nedra 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 1418 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 89 - 124 111 Pass
CARBS 142 - 213 136 Fail
FAT 24 - 39 50 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 89 - 124 111 Pass
CARBS 106 - 177 136 Pass
FAT 39 - 55 50 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 142 - 177 111 Fail
CARBS 36 - 71 136 Fail
FAT 47 - 63 50 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1418 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1418 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Almonds - 1 oz almond 2 328 12.06g 11.2g 28.72g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - chobani chobani non fat fruit yogurt 1 130 12g 19g 0
  Total: 458 24.06g 30.2g 28.72g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Fish - Tilapia 1 128 21.73g 0.39g 3.77g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 325 27.71g 40.29g 6.07g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Barbecue Sauce - 1 oz barbecue sauce 1 21 0.51g 3.63g 0.51g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 1 45 0.98g 4.61g 3.01g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Potato Salad - 1/4 cup potato salad 1 89 1.68g 6.98g 5.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 473 58.52g 23.06g 14.91g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 Baked Apple 1 162 0.43g 42.42g 0.27g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 162 0.43g 42.42g 0.27g
  Total: 1418 110.72g 135.97g 49.97g
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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 1418  Calories from Fat 450
% Daily Value*
Total Fat 49.97g INF%
Saturated Fat 6.64g INF%
Polyunsaturated Fat 13.07g  
Monounsaturated Fat 26.5g
Cholesterol 294mg INF%
Sodium 1477mg INF%
Potassium 0mg  
Total Carbohydrates 135.97g INF%
Dietary Fiber 24g INF%
Sugars 74.16g | ABOVE RECOMMENDED LIMIT: 25g 297%
Protein 110.72g
Vitamin A 9%
Vitamin C 192%
Calcium 79%
Iron 53%
*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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