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Nutrition Guide
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Continue to read more about free diet plans: All Free Diets Plans
Free Diet Plans:
1400 Calorie Diet
1400 Calorie Diet Plan
This diet for individuals requiring approximately 1,400 calories a day based on current activity level, height, weight, age,etc. To find out your daily caloric intake check out the Daily Caloric Intake Calculator page and then choose the appropriate diet plan based on your results. Included here is the diet that is to be followed daily and a shopping list for your convenience.
# Item Protein Carbs Fat Calories
Breakfast
1 cup Milk - 1% 4.00 5.50 1.00 50.00
1 pack Oatmeal - instant pkt.,maple 4.50 31.60 2.00 152.00
Total: 8.50 37.10 3.10 202.00
AM Snack
1 each Apple- medium with peel 0.30 21.00 0.00 81.00
2 tbps peanut butter 8.00 7.00 16.30 190.00
Total: 8.30 28.00 16.00 271.00
Lunch
1 Chicken sandwich 24.00 37.00 13.00 340.00
Total: 24.00 37.40 13.00 340.00
PM Snack
2 each Bread whole wheat -slice 6.00 24.00 2.00 140.00
2 tsp Mayo type reg, w/salt 0.32 8.42 11.77 137.37
2.5 ounces Tuna Solid White-Water 18.75 0.00 0.90 89.28
Total: 25.07 32.42 14.67 366.64
Dinner
4 ounces Halibut - broiled 22.50 0.00 3.00 119.25
0.5 cup brown rice, cooked steamed 3.00 31.00 0.00 82.00
0.5 cup Vegetables 2.60 11.90 0.10 54.00
Total: 28.10 42.90 3.10 255.25
Grand Total: 94.00 177.82 39.67 1424.89
Weekly Shopping List:
Bread whole wheat - slice 14 each
Chicken sandwich 7 each
Halibut - broiled 21 ounces
Mayo type, reg., w/salt 1 cup
Apple 7 each
Milk - 1% 7 cups
Oat meal - instant pkt., maple 7 packs
Rice - brown cook steamed 3.5 cups
Tuna solid white - water can small 17.5 ounces
Vegetables - mixed, frozen, boiled 3.5 cups
Peanut Butter 14 table spoons
That's it. Follow this diet daily for best results. You may interchange similar foods if this diet becomes too boring. You can use this food calorie content calculator to find out approximately how many calories are in any particular item.
# Item Protein Carbs Fat Calories
Breakfast
1 cup Milk - 1% 4.00 5.50 1.00 50.00
1 pack Oatmeal - instant pkt.,maple 4.50 31.60 2.00 152.00
Total: 8.50 37.10 3.10 202.00
AM Snack
1 each Apple- medium with peel 0.30 21.00 0.00 81.00
2 tbps peanut butter 8.00 7.00 16.30 190.00
Total: 8.30 28.00 16.00 271.00
Lunch
1 Chicken sandwich 24.00 37.00 13.00 340.00
Total: 24.00 37.40 13.00 340.00
PM Snack
2 each Bread whole wheat -slice 6.00 24.00 2.00 140.00
2 tsp Mayo type reg, w/salt 0.32 8.42 11.77 137.37
2.5 ounces Tuna Solid White-Water 18.75 0.00 0.90 89.28
Total: 25.07 32.42 14.67 366.64
Dinner
4 ounces Halibut - broiled 22.50 0.00 3.00 119.25
0.5 cup brown rice, cooked steamed 3.00 31.00 0.00 82.00
0.5 cup Vegetables 2.60 11.90 0.10 54.00
Total: 28.10 42.90 3.10 255.25
Grand Total: 94.00 177.82 39.67 1424.89
Weekly Shopping List:
Bread whole wheat - slice 14 each
Chicken sandwich 7 each
Halibut - broiled 21 ounces
Mayo type, reg., w/salt 1 cup
Apple 7 each
Milk - 1% 7 cups
Oat meal - instant pkt., maple 7 packs
Rice - brown cook steamed 3.5 cups
Tuna solid white - water can small 17.5 ounces
Vegetables - mixed, frozen, boiled 3.5 cups
Peanut Butter 14 table spoons
That's it. Follow this diet daily for best results. You may interchange similar foods if this diet becomes too boring. You can use this food calorie content calculator to find out approximately how many calories are in any particular item.
