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A 1420-Calorie Diet plan created by Nancy

1400-Calorie Diet
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Meal Plans by:

Nancy
(Female)
Ontario, Canada
Total Calories: 1420
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1420 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 1420-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 - Ethnic Foods
 
Nutrition Facts - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
55 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
14 g - INF%
Total cholesterol in this plan:
228 mg - INF%
Total sodium in this plan:
2386 mg - INF%
Total carbohydrates in this plan:
219 g - INF%
Total dietary fiber in this plan:
19 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 1420 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
107 g
  Calculated Carbs Limit
178 g
  Calculated Fat Limit
32 g
Breakfast
165 Calories
  1.91   41.23   0.67
Lunch
27 Calories
  1.29   5.52   0.33
Dinner
1228 Calories
  43.9   172   54
Snack
0 Calories
  0   0   0
TOTAL  
47 g
Below Range
89 - 124
 
219 g
Above Range
142 - 213
 
55 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

Nancy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nancy chose Bananas - 1 medium banana, Coffee - 1 cup (6 fl oz) coffee, Water - 1 cup (8 fl oz) water. For lunch Nancy chose Celery - 1 large stalk celery, Water - 1 cup (8 fl oz) water. For dinner Nancy chose Chinese - Broccoli Beef, Chinese - Chicken Balls With Sweet and Sour Sauce, Chinese - Chinese, chow mein, Chinese - Fried Rice (Chicken/Pork), Chinese - Vegetable Egg Roll, Water - 1 cup (8 fl oz) water. For snack Nancy chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1400-calorie meal plan, Nancy's total caloric consumption added to 1420 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nancy 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 1420 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 47 Fail
CARBS 142 - 213 219 Fail
FAT 24 - 39 55 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 47 Fail
CARBS 107 - 178 219 Fail
FAT 39 - 55 55 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 - 178 47 Fail
CARBS 36 - 71 219 Fail
FAT 47 - 63 55 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1420 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1420 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 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Coffee - 1 cup (6 fl oz) coffee 2 60 0.62g 14.28g 0.28g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 165 1.91g 41.23g 0.67g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 large stalk celery 3 27 1.29g 5.52g 0.33g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 27 1.29g 5.52g 0.33g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chinese - Broccoli Beef 1 109 8g 1g 5g
Chinese - Chicken Balls With Sweet and Sour Sauce 1 162 5g 33g 1g
Chinese - Chinese, chow mein 1 237 4g 26g 14g
Chinese - Fried Rice (Chicken/Pork) 1 600 24.9g 98g 28g
Chinese - Vegetable Egg Roll 1 120 2g 14g 6g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1228 43.9g 172g 54g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1420 47.1g 218.75g 55g
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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 1420  Calories from Fat 495
% Daily Value*
Total Fat 55g INF%
Saturated Fat 8.84g INF%
Polyunsaturated Fat 15g  
Monounsaturated Fat 13.51g
Cholesterol 228mg INF%
Sodium 2386mg INF%
Potassium 0mg  
Total Carbohydrates 218.75g INF%
Dietary Fiber 18.9g INF%
Sugars 54.68g | ABOVE RECOMMENDED LIMIT: 25g 219%
Protein 47.1g
Vitamin A 28%
Vitamin C 103%
Calcium 41%
Iron 72%
*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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