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Changing Shape

1400 Calorie Plan, Low Carbohydrate



Here is a sample low carb/ high protein diet plan for weight loss.

Breakfast: Egg Vegetable Scramble

Amount

Item    
1 tbspFlaxseed oil    
0.50 mediumPeppers, sweet, green    
1 tbspOnions, chopped    
0.50 cupMushrooms, white, pieces or slices    
10 largeEgg, white, fresh    
0.33 cupMilk, dry, nonfat, instant    

Total:


Protein
40.33

Carbs
11.21

Fats
14.44

Calories
342.59


Preparation Instruction:

Mix the eggs, without the yolks (egg whites only), powdered milk and flaxseed into a large bowl.

Spray a heated skillet with nonfat cooking spray. Then, add and saute' mushrooms, green peppers and onions in till they are soft and translucent (about 5 minutes). Add the egg mixture into the skillet and gently stir (3 to 4 minutes). Remove the mixture and serve.

AM Snack: Pre-made Roasted Soy Nuts

0.33 cup

Soybeans, mature seeds, roasted, salted    
Total:
Protein
19.99

Carbs
19.04

Fats
14.42

Calories
267.34


Preparation Instruction:

Requires no preparation. Make sure that you purchase the pre-made roasted soy nuts. Remove from container and serve.

 
Lunch: Salad: Chicken


2 tbsp


Thousand island dressing, reduced fat
    
1 breastChicken breast, bone and skin removed     
2 cupLettuce, green leaf, shredded    

Total:


Protein
27.92

Carbs
8.67

Fats
7.13

Calories
213.9
PM Snack: Fruit: Pears & Cottage Cheese

0.5 medium

Pears, raw
    
1 cupCheese, cottage, lowfat, 2% milkfat    

Total:


Protein
31.39

Carbs
21.96

Fats
4.47

Calories
255.02
Dinner: Grilled Chicken with Minty Yogurt Sauce

0.50 tsp

Ginger root, raw
    
1.50 clovesGarlic, raw    
0.25 fl ozLime juice, canned or bottled, unsweetened    
1 fruitLimes, raw (2" dia)    
1.50 breastChicken breast, bone and skin removed    
2 leavesPeppermint, fresh    
0.50 tspSalt, table    
0.25 tspSpices, pepper, black    
0.50 cupYogurt, plain, low fat, 12 grams protein per 8 ounce     

Total:

Protein
48.74

Carbs
21.21

Fats
4.34

Calories
316


Preparation Instruction:

Lightly add salt and pepper to the chicken. Set chicken in a non-reactive dish (glass, plastic or stainless steel) and set to the side.

Add yogurt, mint leaves, garlic, lime juice and ginger into a small bowl. Stir together and remove about 1/4 of the marinade and put it in an opposite container. Then, dump the rest on top of the chicken. Don't forget to turn the chicken over to evenly coat. Let the chicken marinate for several hours or overnight.

Preheat your grill.

Lightly oil your cooking rack with nonfat cooking spray. Remove chicken from the marinade and grill in till fully cooked (about 10 minutes). Baste the chicken by occasionally brushing it with the reserved marinade. Remove from grill, add limes of garnish and serve.

Grand Total:
Protein
168.37

Carbs
82.09

Fats
44.8

Calories
1394.85


Weekly Shopping List For The High Protein Diet Menu
FoodQuantity
Cheese, cottage, lowfat, 2% milkfat --7 cups
-Milk, dry, nonfat, instant, with added vitamin A (makes 1 cup reconstituted milk) (7.59 grams) --2.31 cups
Yogurt, plain, low fat, 12 grams protein per 8 ounce (8 fl oz) (122.5 grams) --3.5 cup
Egg, white, fresh (330 grams) --70 large
Spices, pepper, black (0.525 grams) --1.75 tsp
Salt, table (3 grams) -- 3.5 tsp
Peppermint, fresh (0.2 grams) --14 leaves
Salad dressing, thousand island dressing, reduced fat (30 grams) --14 tablespoon
Chicken, broilers or fryers, breast, meat only, bone and skin removed (177 grams) --10.5 breast
Chicken, broilers or fryers, breast, meat only, cooked, roasted, bone and skin removed (86 grams) 7 breast
Limes, raw (2" dia) (67 grams) --7 fruit
Lime juice, canned or bottled, unsweetened (7.7 grams) --1.75 fl oz
Pears, raw (89 grams) -- 3.5 medium
Garlic, raw (13.5 grams) -- 10.5 cloves
Ginger root, raw (1 grams) -- 3.5 tsp
Lettuce, green leaf, raw (72 grams) -- 14 cup shredded
Mushrooms, white, pieces or slices (35 grams) --3.5 cup
Onions, raw (10 grams) -- 7 tbsp chopped
Peppers, sweet, green, raw (approx 2-3/4" long, 2-1/2" dia) (59.5 grams) -- 3.5 medium
Soybeans, mature seeds, roasted, salted (56.76 grams) -- 2.31 cup
Flaxseed oil7 tbsp




I am losing weight and starting to put on muscle. Shirts and pants that used to be kind of tight are now more comfortable to wear. Muscles are actually showing through the fat. Now on 6 weeks of eating a much healthier, low fat, and heart smart diet I am feeling much better in general with more energy and less (well really none) slow or low energy points during the day. The diet is part of a whole lifestyle change that is really working and sustainable. I played 18 holes of golf yesterday and was not tired at all during the game. (although I was sore afterwards). -- Jeff A


Still trying to lose the weight. Sticking with the low carb plan. I now weigh xxx.x, so I have lost 12.5 lbs. Thanks for a real nice program and site. -- Nancy N


I have reduced processed sugars by about 90-100%. I am focusing on quality proteins and good complex carbs in healthy proportions. My Blood sugar is down and in the two weeks I have been working on this I have lost 4.7 #. Thank you for being there. -- Harry M


The meal plan is really helping... I am really liking the plan -- especially the pre-planned meals. I can just copy them down before going grocery shopping. It's easy and super helpful to staying on task. I lost 3 pounds this week... my clothes are fitting better from the toning... I have more energy throughout the day... I'm really enjoying the eating schedule and the helpful emails I get. -- Stephanie M


So far I'm impressed with meal planning program on this website... I also need to be held accountable for doing it. This is why I like this plan. I have someone to report to on a regular basis -- Joy C


Hey Matt, I'm looking forward to trying my current routine this week...So far I'm impressed with the nutritional setup. I'm entering my own meals right now, but it's very simple and easy. Thanks for your help so far. -- Matthew P


I must say I am very pleased with my meal program. -- Maria A


I am eating better foods. I feel like I am eating too much but I guess I am not because I lost a few pounds. -- Frank S


I logged in 15.75 miles and dropped my weight to 189.6 lbs. My meal plan is working and I'm in a positive place mentally and emotionally. -- Richard C


I must thank you cause I really like the interaction and the plans that are suggested, I will be extending my membership. -- Leotis H.


More energy, less water weight...The menus have really helped to keep me on track with my eating. It takes the extra work out of deciding what I am going to eat every day. -- Kathleen N


I have continued to rest better at night, as I mentioned last week - and I think my energy level might be a little better. I appreciate your in-between check-in responses to my emails and your patience with answering questions. I'll continue to work on things, including the nutrition plan. -- LeAnn N


I've made a lot of progress with my body fat though, and I'm actually making good progress with my fat loss. I've measured my fat % at 17.5, and currently weight 182 pounds. I'm not sure why this is so far off from my last measurement that put me at 25%, but I'm fairly certain by measuring twice, and just by looking in the mirror that that 17 or 18 percent is a more realistic number for where I am at right now. I think I've packed on a lot of muscle in replacement of the weight...I'm sticking to my diet and in the past week have noticed more of a decrease in my body fat, my stomach is trimmer, and my watch keeps slipping around my wrist even though I haven't changed the size. -- Robert H


I have been tracking my diet and using the meal planner. It helps me keep my total calories in line. I dropped the first 5 lbs in a week. Thanks again. -- Bruce B


I love the way the site adds all your calories, fat, protein, and carbs. I check in often and put in what I eat. I look forward to using the site everyday. -- Paul D


Hi Matt, thanks for writing. I'm really excited to do this, I've always done this on my own and never had professional help... I am really enjoying the interactive program, how it shows you what you've eaten in carbs/fat/protein/calories. That is really helping me stay on track. It is so much more manageable than trying to do it yourself!... Yes, I'd love to check in every or every other day! I think that will help a lot! -- Cass V


I've lost 1 dress size. I now wear size 14/16. I lost the first target of 10 pounds and had my family over for a healthy balanced meal. It was a great success. We had a green salad with vegetables & low fat dressing, roast turkey breast, baked squash & parsnips cooked in orange juice, & lemon grinata for dessert. As a gourmet cook, this meal was a hugh departure from meals I usually serve (heavy fat/carbs), but nothing missing in taste. I've inspired my family to rethink their own food choices.We discussed my diet success and my next goal, which is a total of 25 pounds and the massage reward. I have complete family support and they expressed pride in my goals. -- Laura W


Thanks for the encouraging words, I do feel proud of my hard work, but you know it doesn’t seem that hard as other programs I’ve been on. It must be because I feel some freedom and choice in designing my nutritional menu. Because you break down all the protein, fats,carbs, and calories on the day’s menu I can replace some items with others as long as I maintain what is allotted for the day’s menu.  I never really paid attention to proper amounts of proteins and carbs, I think in the past I didn’t eat the proper amount of protein, and too much sugar and fatty snacks.  Now that I am educated on the proper amounts to eat I will focus on that. I would love to be in the 20% range, do you think that is possible at my age and goal weight? -- Debbie P


I have always been on fewer calories and less carbs when I have dieted in the past, so this is a challenge for me. I keep thinking I am eating too much, yet I am really getting hungry by the time I eat again. I am down to 267.5 and feel good about that. Of course I thought it would come off faster in the beginning, so I am doubting myself. Would the lower carb diet be better for me, or should I stay on this program? Thank you for all your help, I am very grateful. --- Carolyn S


Related Resources

Free Online Diet Plan
In need of more diet plans, high protein or not? Click the link above to view all our online diet plans.

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Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.






























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