Nutrition Plan 1400 calories

1400 Calorie Meal Plan


Week 1 Week 2

Breakfast

Cantaloupe - 1 cup

Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg white 1 teaspoon butter).

English Muffin (dry, whole-wheat) Fat-Free Milk - 1 cup

Strawberries - 1/2 cup

English Muffin (with butter and jam) - whole-wheat or oat bran + 1 teaspoon butter

Snack

Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk)

Or

1 serving of yourgurt, fruit, salad Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk.

Lunch

Fat-Free Milk - 1 cup

Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp jelly or jam 2 slices whole wheat bread)

Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup) Small Roll - 2 1/2 inches in size.

Satisfying Veggie Salad - (1 cup mixed greens 1/3 cup carrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup canned chickpeas 2 tablespoons chopped eggs 2 tablespoons reduced-calorie dressing)

Dinner

Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing)

Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatless pasta sauce)) Pasta with Broccoli and Chicken

Treat

Ginger Snaps (3) Frozen Fruit Bar - no more than 80 calories.

Ensure you drink plenty of water - aim for 8-10 glasses per















Week 3 Week 4

Breakfast Breakfast

• 2 strips of turkey bacon

• 2 scrambled eggs

• 1 piece of wheat / whole meal toast

• 1 tea or coffee • • 2 strips of turkey bacon

• 2 scrambled eggs

• 1 piece of wheat/oat/grain toast

• 1 tea or coffee •

Snack

Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk)

Or

1 serving of yourgurt, fruit, salad Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk.

Lunch (Sandwich) Lunch

• 2 slices of turkey

• Sliced lettuce and tomato

• 2 teaspoons of mayonnaise

• 2 pieces of whole grain/oat/wheat bread

• 1 apple

12 ounces of diet soft drink 1 cup mixed vegetables

1 small tossed salad (with 2 tbsps of dressing)

½ cup brown rice

6 ounces cooked white fish

Dinner

1 cup mixed vegetables

1 small tossed salad (with 2 tbsps of dressing)

½ cup brown rice

6 ounces cooked white fish



Pasta with Broccoli and Chicken

Treat Treat

1 cup of sliced carrots Frozen Fruit Bar - no more than 80 calories.













Week 5 Week 6

Breakfast

• Bagel, Cream Cheese

• Small Peach

• 1 cup skimmed milk • • Serving of Oatmeal with spoon of sugar & 1/2 cup skimmed milk

• Pat of butter or margarine

• 1 slice of Bread (white or wheat - 80 calories or less per slice)

• •

Snack

1 Serving of Baked Chips

1 Medium Plum

Diet Soda

Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk.

Lunch
• Simple sandwich consisting of:

• slice of lean deli meat

• slice of cheese (70 calories or less)

• 2 Slices of Bread (white or wheat - 80 calories or less per slice)

• Lettuce

• Tomatoes, Sliced

• Mayo or Mustard 1 cup of pinto or black beans (240 calories)

slice of cheese (70 calories or less)

Handful of corn chips

Diet Soda or Tea or Water

1 Medium Plum or Apricot



Dinner

1 Small Chicken Breast, Grilled, Baked, Boiled or Roasted

1 Cup of Green Beans

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1 Slice of Wheat Bread (80 calories or less)

Pat of Butter or Margarine

Iced Tea with no calorie sweetener, or plain with lemon



1 Grilled, Baked or Broiled Pork Chop

1 Cup of favorite soup with 5 saltine crackers

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1 Slice of Wheat Bread (80 calories or less)

Pat of Butter or Margarine

Iced Tea with no calorie sweetener, or plain with lemon



Treat

1 cup skimmed milk, 1/2 cup of fresh or frozen fruit blended 1 cup skimmed milk, 1/2 cup of fresh or frozen fruit blended.



Week 7 Week 8

Breakfast t

• Serving of your favorite cold cereal with 1/2 cup skimmed milk

• 1 medium banana • • /2 Grapefruit sprinkled with a Tablespoon of sugar

• 1 pat of butter or margarine

• 1 English Muffin spread with a spoon of jam or preserves

• 1 small plum or apricot

• •

Snack

1 Serving of Baked Chips

1 Medium Plum

Diet Soda

Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk.

Lunch

• 1 medium burrito (about 350 calories)

• Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

• Diet Soda or Tea or Water

• 1 Medium Pear cup of chili (no more than 300 calories)

5 Saltine Crackers or a few corn chips

1 Slice of Cheese

2 Kiwi or 1 Nectarine

Diet Soda or Tea or Water



Dinner

Tuna Salad: mix 1 small can or pack of tuna packed in spring water with shredded lettuce, chopped tomatoes, chopped onion and a spoon of Light Miracle Whip or Mayo.

10 saltine crackers

1 small apple

Iced Tea with no calorie sweetener, or plain with lemon



1 cup of spaghetti OR pasta

1/2 - 1 cup of your favorite pasta sauce

Parmesan Cheese, Grated

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1/2 cup of beets OR squash OR green beans

Iced Tea with no calorie sweetener, or plain with lemon

Treat

1 cup skimmed milk, 1/2 cup of fresh or frozen fruit blended 1 cup skimmed milk, 1/2 cup of fresh or frozen fruit blended.