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1445 calorie diet plan no. 693. 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 1445-Calorie Diet plan created by Angelina

1400-Calorie Diet
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Meal Plans by:

Angelina
(Female)
Indiana, United States
Total Calories: 1445
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1445 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 1445-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 - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
42 g - 93%
Total saturated fat in this plan:
13 g - 96%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
173 mg - 82%
Total sodium in this plan:
1989 mg - 118%
Total carbohydrates in this plan:
191 g - 91%
Total dietary fiber in this plan:
28 g - 161%
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 this meal plan is at or below 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 1445 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
90 - 127
 
CARBS
40 - 60%
%
Range in Grams
145 - 217
 
FAT
15 - 25%
%
Range in Grams
24 - 40
Based on
Selected Ratio
  Calculated Protein Limit
109 g
  Calculated Carbs Limit
181 g
  Calculated Fat Limit
32 g
Breakfast
421 Calories
  13.48   83.06   4.45
Lunch
331 Calories
  29.92   36.94   10.59
Dinner
593 Calories
  36.71   51.5   27.2
Snack
100 Calories
  5   19   0
TOTAL  
85 g
Below Range
90 - 127
 
191 g
Within Range
145 - 217
 
42 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

Angelina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Angelina chose Bananas - 1 large banana, Cereal - Quaker Instant Oatmeal Maple & Brown Sugar, Water - 1 cup (8 fl oz) water. For lunch Angelina chose Apples - 1 medium appl, Baby Carrots - 10 medium, Caesar Salad - Caesar Salad with Grilled Chicken, Dips - Sour Cream Spinach Dip, Water - 1 cup (8 fl oz) water. For dinner Angelina chose Butter - Shedd's Spread, Corn on the Cob - Cooked Yellow Sweet Corn on Cob, Dips - Sour Cream Spinach Dip, Pork Chops - 4 oz boneless, Potatoes - 1 medium potato, Water - 1 cup (8 fl oz) water. For snack Angelina chose Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt.

With all the food items consumed during the day using this 1400-calorie meal plan, Angelina's total caloric consumption added to 1445 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Angelina 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 1445 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 90 - 127 85 Fail
CARBS 145 - 217 191 Pass
FAT 24 - 40 42 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 90 - 127 85 Fail
CARBS 109 - 181 191 Fail
FAT 40 - 56 42 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 145 - 181 85 Fail
CARBS 36 - 72 191 Fail
FAT 48 - 64 42 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1445 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1445 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 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 large banana 1 121 1.48g 31.06g 0.45g
Cereal - Quaker Instant Oatmeal Maple & Brown Sugar 2 300 12g 52g 4g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 421 13.48g 83.06g 4.45g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Caesar Salad - Caesar Salad with Grilled Chicken 1 196 28.53g 11.41g 6.47g
Dips - Sour Cream Spinach Dip 1 39 0.4g 0.96g 3.82g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 331 29.92g 36.94g 10.59g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Butter - Shedd's Spread 1 60 0 0 7g
Corn on the Cob - Cooked Yellow Sweet Corn on Cob 1 59 1.96g 14.07g 0.47g
Dips - Sour Cream Spinach Dip 1 39 0.4g 0.96g 3.82g
Pork Chops - 4 oz boneless 1 272 30.72g 0 15.65g
Potatoes - 1 medium potato 1 163 3.63g 36.47g 0.26g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 593 36.71g 51.5g 27.2g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 100 5g 19g 0
  Total: 1445 85.11g 190.5g 42.24g
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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 1445  Calories from Fat 380
% Daily Value*
Total Fat 42.24g 93%
Saturated Fat 13.41g 96%
Polyunsaturated Fat 9.38g  
Monounsaturated Fat 12.66g
Cholesterol 173mg 82%
Sodium 1989mg 118%
Potassium 0mg  
Total Carbohydrates 190.5g 91%
Dietary Fiber 28.1g 161%
Sugars 68.56g | ABOVE RECOMMENDED LIMIT: 25g 274%
Protein 85.11g
Vitamin A 436%
Vitamin C 141%
Calcium 62%
Iron 104%
*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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