1400 Calorie Eating Well Plan

1400 Calorie Eating Well Plan:

Overly restricting calories or skipping meals can backfire.

Dreaming to eat balanced meal? To understand how to create efficient diet menu plans, you have to grasp the basic elements of diet. Complicated? It will be really simple for you with our smart ideas and awesome plans. With us you will find out your way of planning and will learn how to make the best choices for keeping your calories down. What’s more, we’ll provide you with efficient info on how to keep your blood sugar stable by creating a diabetic meal plan. For those people who want to inspire their own menu, we offer to use our easy-to-follow sample plans.

1400 Calorie Eating Well Plan

Day1

Breakfast

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 1/4 Cups Cheerios Cereal

Morning Snack

  • 1 Cup Cantaloupe Melon
  • 1/2 Cup Low Fat, Low Sodium Cottage Cheese

Lunch

  • Warm Salmon Salad with Crispy Potatoes
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Skim Milk
  • 1 Fudgsicle, no sugar added

Afternoon Snack

  • 2 Tablespoons Prepared Hummus
  • 4 Ounces Carrot Sticks

Dinner

  • 2/3 Cup Cooked Brown Rice
  • 1 Cup Steamed Spinach
  • Beef Tataki
  • “Cocoa-Nut” Bananas

Day2

Breakfast

  • 1 Cup Skim Milk
  • 1 Banana, small
  • 1 1/4 Cups Bran Flakes Cereal

Morning Snack

  • 1 Fruit & Nut Granola Bar

Lunch

  • A Gilding of Shrimp & Saffron Rice
  • 1 Whole-Wheat Bread
  • Watermelon-Blueberry Ice Pops

Afternoon Snack

  • 1 Cup Popcorn, air popped
  • 1 Cup Skim Milk

Dinner

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • Grilled Chicken Tenders with Cilantro Pesto
  • 1/2 Cup Cooked Couscous
  • 1/2 Cup Steamed Red Cabbage
  • 1 Peach, medium

Day3

Breakfast

  • 1 Whole-Wheat English Muffin
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Tablespoon Creamy Peanut Butter, unsalted

Morning Snack

  • 1 Apple, small

Lunch

  • 2 Cups Tossed Salad Mix
  • 4 Teaspoons Vinegar & Oil Salad Dressing
  • Salmon Chowder
  • 1/2 Cup Fresh Pineapple
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • 2 Tablespoons Low-Fat Granola Cereal with Fruit

Dinner

  • Lemon-Dill Green Beans
  • 1 Cup Skim Milk
  • Chicken Breasts Stuffed with Pimiento Cheese
  • 1/2 Cup Cooked Quinoa
  • 1 Nectarine, medium

Day4

Breakfast

  • 1 Cup Skim Milk
  • 2/3 Cup Hot Oatmeal
  • 1 Ounce Dried Fruit
  • 1 Tablespoon Walnuts

Morning Snack

  • 1 Kiwi

Lunch

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Vinegar & Oil Salad Dressing
  • Lemon Chicken Stir-Fry
  • 1/2 Cup Cooked Couscous
  • 1 Cup Honeydew Melon

Afternoon Snack

  • 1 Cup Blackberries
  • 1 Cup Skim Milk

Dinner

  • 1/2 Cup Cooked Brown Rice
  • Pistachio-Crusted Tuna Steaks
  • Roasted Brussels Sprouts & Shallots
  • 1/2 Cup Mango

Day5

Breakfast

  • 1 Scrambled Eggs
  • 1 Corn Tortilla
  • 2 Tablespoons Prepared Salsa
  • 3/4 Cup Grapefruit
  • 1 Cup Skim Milk

Morning Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Lunch

  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • Sweet Potato-Turkey Hash
  • 1/2 Cup Unsweetened Applesauce

Afternoon Snack

  • 1 Ounce Whole-Wheat Pretzel

Dinner

  • Cauliflower & Couscous Pilaf
  • 3/4 Cup Cooked Carrots, Sliced
  • Mustard-Maple Pork Tenderloin
  • 1 Cup Grapes

Day6

Breakfast

  • 1 Cup Skim Milk
  • 1 Whole-Wheat English Muffin
  • 1 Tablespoon Creamy Peanut Butter
  • 1 Tablespoon Sugar-Free Jam

Morning Snack

  • 1 Orange, medium

Lunch

  • Fragrant Shredded Beef Stew
  • 1 Cup Skim Milk
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Watermelon

Afternoon Snack

  • 8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

  • Seared Scallops with Brandied Leeks & Mushrooms
  • 1/2 Cup Cooked Brown Rice
  • 1 Cup Steamed Cauliflower
  • 1 Cup Grapes

Day7

Breakfast

  • 1 Cup Skim Milk
  • 1 Plum
  • Egg & Salmon Sandwich

Morning Snack

  • 1 Serving Apple, small

Lunch

  • 1 Veggie Burger
  • 1 Whole-Wheat Roll
  • Cucumber & Black-Eyed Pea Salad
  • 1 Apricot

Afternoon Snack

  • 6 Ounces Carrot Sticks
  • 1/4 Cup Salsa

Dinner

  • 1 Cup Skim Milk
  • 3/4 Cup Steamed Green Beans
  • Barbecue Pulled Chicken
  • 1/2 Cup Cooked Brown Rice
  • 1 Peach, medium