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1400 Calorie Meal Plans

written by: Audrey Alleyne • edited by: DaniellaNicole • updated: 5/11/2010

Use any of the many 1400 calorie meal plans you can find until you lose the weight you want to; then return to a normal diet avoid any adverse effects.

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    Benefits

    1400 calorie daily meal plans can produce marvelous benefits for those people wanting to lose weight. As long as it is about 500 calorie less than the number of calories you usually consume, you will lose weight. In addition, there is the nutritional value of the foods eaten.

    A 1400 calorie diet gives you enough leeway to vary your diet as compared to a 1200 calorie diet, for example. You lose weight quickly, but your weight loss is more likely to be maintained than weight lost on a crash diet of 1000 calories or something similar.

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    Dangers

    A 1400 calorie diet can pose dangers if you continue with this lowered calorie level for a long period of time such as more than six weeks or for many months. This is because your metabolism will continue to lower and your body will burn less fat. This is the point when you reach a weight loss plateau. Depending only on the diet then is not enough. You need to boost your metabolism with exercise such as cardio, aerobics and strength training.

    When resorting to a 1400 calorie meal plan, it should be done gradually to avoid your metabolism slowing down. By the same token, you should gradually return to a maintenance plan after the weight is lost. The reason for this is that when calories are too low, your muscle mass is broken down for energy and your metabolic rate drops. It is very important to avoid returning to your previous eating patterns, and to make a lifestyle plan of eating to maintain your new weight.

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    Meal Plans - Instructions

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    The following are two 1400 calorie meal plans you could alternate as you wish every 3 days for 14 days. The foods used here are basic; you can vary your vegetables by substituting broccoli or leeks for the vegetables for example. Weight loss would vary but you should be able to lose 3- 4 lbs. a week; depending on your body metabolism. Stop the diet after 2 weeks, for about 1 week and start again if you have not yet achieved your desired weight. During that week, do eat with common sense, and do not rush back to how you were eating before you started the diet.

    Start the day with a breakfast. Do not skip this important meal. You may eat as large a portion as you want of vegetables, meat and fish. In each of these diet plans, you have about 250 calories in breakfast, 450 in lunch and 450 in dinner.Eat healthy snacks like like frutis such as apples, blackberries and raisins. You may also use nuts and vegetables to add the remaining 250 calories. Remember that the more vegetables and fruit you eat, the better it is for your health.

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    Meal Plans - Diet Plan 1

    DAY ONE

    Breakfast

    • 1 apple of 1/2 grapefruit
    • 1 cup cereal
    • 1 cup coffee or tea

    Lunch

    • 1 cup vegetable soup

    Dinner

    • 1 beefsteak or 1/2 baked chicken
    • Mixed greens

    DAY TWO

    Breakfast

    • cup coffee or tea
    • 1 slice French toast

    Lunch

    • 1 apple
    • 2 hard-boiled eggs
    • Grated carrots with French dressing

    Dinner

    • Boiled lean meat
    • Fruit salad

    DAY THREE

    Breakfast

    • 1 cup cereal
    • 1 banana

    Lunch

    • Fruit salad

    Dinner

    • Broiled lean frankfurters
    • Lettuce and tomatoes
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    Meal Plans - Diet Plan 2

    DAY ONE

    Breakfast

    • Whole-wheat English muffin
    • 1 teaspoon butter or jam
    • 4 oz. orange or grapefruit juice

    Lunch

    • 1 tossed salad with French dressing

    Dinner

    • Steamed fish
    • Parslied sliced tomatoes

    DAY TWO

    Breakfast

    • 1 cup milk or chocolate milk
    • 2 hard-boiled eggs

    Lunch

    • 1 orange
    • 1 fish filet
    • Lettuce

    Dinner

    • Boiled or grilled chicken
    • Yogurt

    DAY THREE

    Breakfast

    • 1 cup coffee or tea
    • 1 cup oat bran
    • ½ cup strawberries

    Lunch

    • Yogurt

    Dinner

    • Beefsteak
    • Grated carrots with French dressing

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    Tips to Remember for Success

    For optimal success on a 1400 calorie plan, ensure that you drink plenty of water to avoid becoming dehydrated. Try to avoid alcohol, sugar and salt. Be sure to Include cardiovascular and strength training exercises at least three times a week.

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    References

    WeightLossDiet4U. 1400 calorie diet plan. http://www.weightlossdiet4u.net/1400_calorie_diet.htm

    Diet Bites. Nutritional Notes & Recommendations for the 1,400 Calorie Meal Plan. http://www.dietbites.com/Free-Meal-Planners/1400-calorie-diet-plan.html

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