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A 1489-Calorie Diet plan created by Patrice

1400-Calorie Diet
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Patrice
(Female)
Maryland, United States
Total Calories: 1489
1. 1489-Calorie Diet Plan
2. 1489-Calorie Diet Plan
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7. 1489-Calorie Diet Plan
8. 1489-Calorie Diet Plan
9. 1489-Calorie Diet Plan
10. 1489-Calorie Diet Plan
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1489 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 1489-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
51 g - 99%
Total saturated fat in this plan:
12 g - 74%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
612 mg - 255%
Total sodium in this plan:
2211 mg - 115%
Total carbohydrates in this plan:
88 g - 37%
Total dietary fiber in this plan:
16 g - 78%
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 the meal plan exceeds the 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1489 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
93 - 130
 
CARBS
40 - 60%
%
Range in Grams
149 - 223
 
FAT
15 - 25%
%
Range in Grams
25 - 41
Based on
Selected Ratio
  Calculated Protein Limit
112 g
  Calculated Carbs Limit
186 g
  Calculated Fat Limit
33 g
Breakfast
349 Calories
  21.53   32.27   14.45
Lunch
466 Calories
  55.39   26.97   15.08
Dinner
459 Calories
  85.57   9.88   7.5
Snack
215 Calories
  5.68   19.21   14.26
TOTAL  
168 g
Above Range
93 - 130
 
88 g
Below Range
149 - 223
 
51 g
Above Range
25 - 41
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

Patrice created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Patrice chose Coffee - 1 cup (6 fl oz) coffee, Coffee Creamer - Fat Free French Vanilla Creamer, Onions - 1 oz Sweet Onions, Peppers - 1 cup pepper, Sausages - 1 Turkey Sausage Patty, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water. For lunch Patrice chose Apples - 1 medium appl, Chicken - 1 Roasted Breast, Italian Dressing - Italian Dressing made with Vinegar and Oil, Lettuce - 1 cup shredded, Tomatoes - 1 cup chopped or sliced, Water - 1 cup (8 fl oz) water. For dinner Patrice chose Asparagus - 1 large Spear, Cabbage - Green Cabbage, Cod - Atlantic Cod, Water - 1 cup (8 fl oz) water. For snack Patrice chose Cashews - 1 oz Cashew Halves & Pieces, Oranges - Tangerines (Mandarin Oranges).

With all the food items consumed during the day using this 1400-calorie meal plan, Patrice's total caloric consumption added to 1489 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Patrice 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: Apr 24th, 2019


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 1489 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 93 - 130 168 Fail
CARBS 149 - 223 88 Fail
FAT 25 - 41 51 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 93 - 130 168 Fail
CARBS 112 - 186 88 Fail
FAT 41 - 58 51 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 149 - 186 168 Pass
CARBS 37 - 75 88 Fail
FAT 50 - 66 51 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1489 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 1489 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
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Coffee Creamer - Fat Free French Vanilla Creamer 3 90 0 21g 0
Onions - 1 oz Sweet Onions 1 9 0.23g 2.14g 0.02g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Sausages - 1 Turkey Sausage Patty 1 120 13g 1g 7g
Scrambled Eggs - 1 large egg 1 98 6.81g 1.15g 7.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 349 21.53g 32.27g 14.45g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Italian Dressing - Italian Dressing made with Vinegar and Oil 2 86 0.12g 3.06g 8.34g
Lettuce - 1 cup shredded 2 16 1.16g 3.08g 0.28g
Tomatoes - 1 cup chopped or sliced 0.25 8 0.4g 1.77g 0.09g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 466 55.39g 26.97g 15.08g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 large Spear 4 16 1.76g 3.12g 0.08g
Cabbage - Green Cabbage 1 65 1.53g 6.76g 4.32g
Cod - Atlantic Cod 2 378 82.28g 0 3.1g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 459 85.57g 9.88g 7.5g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Cashews - 1 oz Cashew Halves & Pieces 1 170 5g 8g 14g
Oranges - Tangerines (Mandarin Oranges) 1 45 0.68g 11.21g 0.26g
  Total: 215 5.68g 19.21g 14.26g
  Total: 1489 168.17g 88.33g 51.29g
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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 1489  Calories from Fat 462
% Daily Value*
Total Fat 51.29g 99%
Saturated Fat 11.78g 74%
Polyunsaturated Fat 11.81g  
Monounsaturated Fat 16.23g
Cholesterol 612mg 255%
Sodium 2211.25mg 115%
Potassium 0mg  
Total Carbohydrates 88.33g 37%
Dietary Fiber 15.55g 78%
Sugars 61.02g | ABOVE RECOMMENDED LIMIT: 25g 244%
Protein 168.17g
Vitamin A 158.5%
Vitamin C 362.5%
Calcium 31.5%
Iron 55.75%
*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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