1400 Calorie Diet - Higher Protein

:freedieting.com

2012/07/28

717

These meal plans are around 1400-1450 calories, and are higher in protein. This calorie level is appropriate for a woman engaged in physical activity (such as 3-4 times per week), and who wants to lose weight.

This calorie level is not appropriate for men.

4 days of meals are listed.

1400 Calorie Meal Plan

Day 1 (total 1440 cal)	Day 2 (total 1490 cal)
Breakfast (approx 540 cal)	Breakfast(approx 360 cal)
1 weetbix + ½ cup of allbran low fat milk - ½ cup 1 slice raisin toast + 1tsp lite margarine 1 sliced banana	¾ cup high fibre cereal (eg AllbranT) with ½ cup low fat milk 1 tub low fat yoghurt 200g
Lunch (approx 350 cal)	Lunch (approx 400 cal)
1 slice of wholegrain bread with a 100g tin of salmon, tossed with onion, capsicum tomatoes and lettuce Lite salad dressing 1 piece of fresh fruit	25g cheddar or other cheese 4 Ryvita biscuits 1 pear 1 tub low fat yoghurt
Dinner(approx 550 cal)	Dinner (approx 730 cal)
Light vegetable soup (less than 160KJ) 200g chicken breast fried in 2 tsp olive oil ½ cup mashed pumpkin with sprinkle of nutmeg plus zucchini and green beans 2 tsp grainy mustard Low fat yoghurt	200g veal cutlets pan fried in 2 tsp olive oil with pesto topping with microwaved vegetables and steamed asparagus Stewed apple

Day 3 (total 1390 cal)	Day 4 (total 1460 cal)
Breakfast (approx 300 cal)	Breakfast (approx 530 cal)
1 sachet instant porridge (40g) cooked with ¾ cup of low fat milk Tinned peaches 150g	Glass orange juice 2 eggs (poached, boiled or scrambled) with ½ tomato and mushrooms cooked in 2 tsp lite margarine 1 rasher lean bacon 1 slice wholegrain toast 1 tsp lite canola margarine
Lunch (approx 325 cal)	Lunch (approx 410 cal)
1 slice of wholegrain bread 1 large mug pumpkin soup made with low fat milk Low fat dairy dessert eg Fruche	Open chicken sandwich (1 slice of wholegrain bread, 50g chicken, chutney 2 tsp, salad ) 1 piece of fresh fruit
Dinner (approx 765 cal)	Dinner (approx 520 cal)
Coriander and chilli lamb kebabs plus 1/3 cup cooked rice Serve with mixed salad and mashed pumpkin Low fat yogurt	2 egg omelette with 100g ham, zucchini and spring onion cooked with 2 tsp oil Tossed salad with Lite dressing