1400 Calorie Diet Plan for 7 DaysA 7 day sample of a 1400 calorie plan is given below to assist you with your weight loss and healthy eating goals. This plan is based on having 5 – 6 small portions a day which will keep you satisfied and energetic enough to get through the day and lose weight effortlessly. Eating small frequent meals, helps to steady the glucose (blood sugar) supply in the blood stream, whilst 3 large meals a day will cause the rise and fall of blood sugar. Keeping the blood sugar levels under control is important, high sugar levels promote the production of the fat storage hormone insulin. Remember to consult your doctor before you undertake the 1400 calorie diet, as not all eating patterns are suitable for people with medical conditions. What foods to include in your 1400 calorie diet:There are no specific food recommendations on this diet and as long as you do not exceed 1400 calories per day you can eat whatever you like. Also, dieters experienced greater weight loss when they based the diet on the foods with low Glycemic index. The diet can be easily adapted to your circumstances whether you are vegetarian or diabetic, etc.Drink at least 2 litres of water. Limit your caffeine intake to 2 cups of coffee or tea per day. You can also include as many calories and caffeine free beverages as you want. You can exchange foods listed in the menu below for the foods of the same nutrient quality (for example 1 oz. chicken can be substituted for 1 oz. of beef, etc.); or swap lunch and dinner (snacks) on the same day.
How to follow the diet:1. For weight loss, check what your recommended daily calorie intake to lose weight is and if 1400 calories per day will be able to support your physical activity levels.
2. You will need to know how to count food calories and refer to our calories in food resources if needed. Using an electronic calorie counter certainly will save you time and effort. Also you can watch this free video to find out how to lose weight without having to track calories.
1400 Calories Diet Menu
Breakfast :1 waffle plain (square - 4” square or round - 4”dia) – 33 grams – 103 kcal1 tbsp of maple syrup – 20 grams - 52.2 kcal 1 tbsp of butter - 14grams – 100 kcal 8 oz. of water or decaffeinated coffee without sugar – 0 kcal Total: 255.2 kcal
Morning Snack :1 cup of skim milk – 245 grams – 85 kcal½ of cinnamon bagel – 28.5 grams – 78 kcal Total: 163 kcal
Lunch :1 cup of skim milk – 245 grams - 85 kcalSalad made of raw vegetables: 1 cup of shredded romaine or cos lettuce - 47grams - 8.0 kcal ¼ cup of chopped carrots – 32 grams – 13 kcal ¼ cup of chopped green peppers – 37.3 grams – 7.5 kcal ¼ cup of shredded cabbage – 17.5 grams – 4.2 kcal ¼ cup of chopped celery – 25 grams – 4 kcal Total calories in the salad: 36.7 kcal 1 tbsp fat free salad dressing – 14 grams - 6.6 kcal 1 oz. turkey breast – 28 grams – 29.1 kcal 1 whole grain roll (1 oz) or 28 grams – 74 kcal Total: 231.4 kcal Afternoon Snack :½ cup of sliced strawberries – 88 grams – 26.6 kcal6 oz. fat free, fruit yogurt - 170 grams – 161 kcal 1 tbsp crunchy whole grain cereal – 4 grams – 13 kcal Total: 200.6 kcal Dinner :3 oz. sirloin steak, lean only, grilled – no fat added – 85 grams – 225 kcal1 cup of cooked wild rice -164 grams – 166 kcal 1 pat of butter (1" sq, 1/3" high) - 5g - 35.8 kcal ½ cup of sliced cooked carrots – 78 grams - 27.3 kcal 1 mixed salad from above – 36.7 kcal 2 tbsp fat free dressing – 28 grams – 13.2 kcal Total: 504 kcal Evening Snack:1 small orange (2-3/8" dia) – 104 grams – 49 kcalTotal 49 kcal Total calorie intake per day: 1400 kcal1400 Calorie Diet:
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