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1429 calorie diet plan no. 44924. 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 1429-Calorie Diet plan created by Rose
1400-Calorie Diet
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Rose
(Female)
North Carolina, United States
Total Calories: 1429
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1429 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1429-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 - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
55 g - INF%
Total saturated fat in this plan:
18 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
100 mg - INF%
Total sodium in this plan:
3583 mg - INF%
Total carbohydrates in this plan:
201 g - INF%
Total dietary fiber in this plan:
36 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 1429 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 - 125
 
CARBS
40 - 60%
%
Range in Grams
143 - 214
 
FAT
15 - 25%
%
Range in Grams
24 - 40
Based on
Selected Ratio		   Calculated Protein Limit
107 g		   Calculated Carbs Limit
179 g		   Calculated Fat Limit
32 g
Breakfast
249 Calories
  5.41   60.01   2.47
Lunch
228 Calories
  15.28   39.05   4.92
Dinner
784 Calories
  37   57.87   46.91
Snack
168 Calories
  0.71   43.61   0.34
TOTAL  
58 g
Below Range
89 - 125
 
201 g
Within Range
143 - 214
 
55 g
Above Range
24 - 40
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

Rose created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rose chose Bananas - 1 medium banana, Muesli - 1/2 cup muesli, Water - 1 cup (8 fl oz) water. For lunch Rose chose Celery - 1 medium stalk celery, Cucumbers - 1 large cucumber, Lettuce - 1 cup shredded, Spinach - 1 bunch, Tomatoes - 1 cup Tomato Soup, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rose chose Celery - 1 medium stalk celery, Mixed Vegetables - Cooked Mixed Vegetables, Peppers - Pepper Stuffed with Meat, Tomatoes - 1 medium tomato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Zucchini - Italian Style Zucchini. For snack Rose chose Apples - 1 Baked Apple, Celery - 1 medium stalk celery, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Rose's total caloric consumption added to 1429 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rose 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 1429 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 - 125 58 Fail
CARBS 143 - 214 201 Pass
FAT 24 - 40 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 - 125 58 Fail
CARBS 107 - 179 201 Fail
FAT 40 - 56 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 143 - 179 58 Fail
CARBS 36 - 72 201 Fail
FAT 48 - 64 55 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1429 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 1429 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:
1400-Calorie Diet Plans" alt="1400-Calorie Diet Plans"/> 1400-Calorie Diet Plans Plan">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
Muesli - 1/2 cup muesli 1 144 4.12g 33.06g 2.08g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 249 5.41g 60.01g 2.47g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 medium stalk celery 1 6 0.28g 1.19g 0.07g
Cucumbers - 1 large cucumber 1 34 1.65g 6.05g 0.45g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Spinach - 1 bunch 1 78 9.72g 12.34g 1.33g
Tomatoes - 1 cup Tomato Soup 1 102 3.05g 17.93g 2.93g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 228 15.28g 39.05g 4.92g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 medium stalk celery 1 6 0.28g 1.19g 0.07g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Peppers - Pepper Stuffed with Meat 1 539 28.1g 12.49g 42.38g
Tomatoes - 1 medium tomato 1 22 1.08g 4.82g 0.25g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - Italian Style Zucchini 1 66 2.34g 15.55g 0.25g
  Total: 784 37g 57.87g 46.91g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 Baked Apple 1 162 0.43g 42.42g 0.27g
Celery - 1 medium stalk celery 1 6 0.28g 1.19g 0.07g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 168 0.71g 43.61g 0.34g
  Total: 1429 58.4g 200.54g 54.64g
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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 1429  Calories from Fat 492
% Daily Value*
Total Fat 54.64g INF%
Saturated Fat 17.87g INF%
Polyunsaturated Fat 10.4g  
Monounsaturated Fat 21.19g
Cholesterol 100mg INF%
Sodium 3583mg INF%
Potassium 0mg  
Total Carbohydrates 200.54g INF%
Dietary Fiber 36.2g INF%
Sugars 96.77g | ABOVE RECOMMENDED LIMIT: 25g‏ 387%
Protein 58.4g
Vitamin A 760%
Vitamin C 576%
Calcium 105%
Iron 126%
*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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