1400 Calorie Meal Plan

Feb 13 2020

1400 Calorie Meal Plan

Here is a sample weight loss food plan (1400 calories).

Item Protein Carbs Fats Calories
  1 cup Milk - 1% 4.00 5.50 1.00 50.00
  1 pack Oatmeal - instant pkt.,maple 4.50 31.60 2.10 152.00
8.50 37.10 3.10 202.00
AM Snack
1 each

Apple- medium with peel




  2 tbps Peanut butter 8.00 7.00 16.30 190.00
8.30 28.10 16.30 271.00
1 each
Chicken sandwich - Wendy's grilled 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




  2 tsp Mayo type reg, w/salt 0.32 8.42 11.77 137.37
  2.5 ounces Tuna Solid White-Water small can 18.75 0.00 0.90 89.28
25.07 32.42 14.67 366.64
4 ounces

Halibut - broiled




  0.5 cup Rice-brown cooked steamed 3.00 31.00 0.00 82.00
  0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00
28.10 42.90 3.10 255.25
  TOTAL 94.00 177.82 39.67 1424.89



Food Quantity
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


Question: Response:

Subject: Secret Diet Meals to Lose Weight, Really?

I could not sleep last night, and after tossing and turning for what seemed to be for an eternity, I turned on the tube. I got sucked right into this really cheesy infomercial about how eating particular foods and timing them would actually cause weight loss without even dieting. I must admit, this seems too good to be true, but a few of the testimonials were really believable.

Is there any truth to this whatsoever?

Do they have the ideal food plan for weight loss?

It's scary how frequently we receive these types of questions.

To answer your question; no, there is absolutely no secret foods or formulas that mysteriously cause you to lose weight.

Please tell me you did not give these people your credit card number? That countdown to order is pretty darn effective near the end of those supposed "body transformation testimonials".

I will get right to it and tell you all about the not so exciting facts regarding weight loss.

Weight loss is achieved by burning more calories than you take in daily. Any food plan for weight loss is just a reduced calorie diet no matter how cleverly it is marketed. It does not even matter when or what time you eat your meals at. Yes, that even includes the three-a.m. snacking you may have been doing during that darn cheesy infomercial.

Back to what is important and what I want you to take away from this response. If you are following a balanced diet and eating less calories than you burn, you will lose weight and body fat. It's basic math really. Weight loss meal plans work simply because of this scientifically documented fact. However, finding an eating plan to lose weight can be problematic for normal people because everyone if different and our society just eats way too much and we sit around too much doing thinks like watching the tube in the middle of the night. If you are looking for a realistic diet plan that will work for you, planning is essential. You need to think about what truly will work best for you, as you are different than me and we are both different than those producers of those infomercials, ha. Start thinking more about your behaviors and what is doable for you now. How can you lower your calorie plan and eat healthier every day? What behaviors can you change that would lead to you eating less junk and moving more? Focus on changing slowing and implementing changes that you can manage over the long-haul. Think about it this way, by shaving off 100 calories a day that is equivalent to losing over 10 pounds a year. If you want to lose weight quicker implement a plan that works with your lifestyle and take it, one day at a time.

I am doing great!  I must admit you jump started my entire weight loss and health ..body mind and soul project with myself!!!  I currently weigh xxx and am in pursuit training for my first 1/2 marathon. I feel great and really love where I am at in my life.  It has taken a long time to get back to "this  girl" ...I have a ton of people telling me how great I look...but if they only knew what it took for me to get here!!!!  It was and still is a lot of work..I am almost at my BMI for my height and weight...3 more pounds...huge for living a healthy lifestyle...I am also going to be taking classes for personal training instuctor.  I really feel that I can inspire others to make this journey.  It is truly about inspiring others for me that gives me purpose and satisfaction in my life.  Thanks for being a part of my transformation.In Health, Melanie -- Melanie M

Just feeling better. I see a difference in how clothes are fitting! My boyfriend is starting to get onboard too. :0) I feel really good about the weight loss plan so far - so good. It's the best I've ever done. -- Debi G 

Well. I'm down to 158.5, and people are starting to notice. I'm a short woman and on short women even a 5 pound weight loss is noticeable. However, I think it is due to my exercising. Everything seems to be "tightening up" (tho I still have a LONG way to go!). I've had 3 people since the weekend remark "You've lost weight" or "You've slimmed down", etc. So it's working! -- Charlene G

My stomach is so much smaller. I don't feel grotesque anymore. I feel smaller and I can fit into size 12 and 14 and I have WAY MORE ENERGY. 29 pounds down 25 pounds more to lose. -- Leslie W 

Increase in stamina, clothes are starting to fit better. Definite noticeable weight loss. Lost inches around waist, pants are loose. -- Bryan S 

I feel better already and I believe it's is due to eating the right things. I don't feel I'm starving my self. I will measure tonight and insert the body fat number. I'm beginning to feel lighter and have more energy. Even though the scale didn't show big results this week. I know I did my best and resisted some big temptations. I will continue to work hard. I really feel this is a plan I can live with for the rest of my life. I'm noticing that my clothes fit better. I continue to be very motivated. I'm excited about my success so far. I continue to feel better and I fit into a pair of slacks that I had not been able to wear. That was nice! WooHoo!!! I've lost more than 20 pounds! I'm so excited!! I can't wait to start each day, I'm so much happier. I still feel I'm going well with my eating. I'm happy with the plan now. My daughter joined too and my sister is planning too as well. this buddy system helps us all. I don't see my name anymore on either side. You'd probably be surprised how much having your name pop up there on the screen, helps to motivate people. From my calculations I've lost 26.4 pounds! Yay -- Theresa S 

I am down to 148.8 from 152 Since Sunday! So far so good getting ready for next week pre-planning my weekend and really excited. -- Sommer A 

My diet is good, and I have really cut down on my sugar intake. I am so excited I can already see my body getting back into shape. Thank you so much. -- Coty G 

I've noticed that since I've been eating more healthy that I have been less tired in the mornings and it has been a little easier for me to get out of bed without feeling like I haven't slept. I've noticed changes in my face. My face seems to be the first thing to always lose weight before the rest of me. I've quite a long journey so I haven't seen much of a difference in my body yet as I've only lost 9 pounds. I've lost a total of 11 pounds so far. I seem to have more energy in the morning and I am able to get up easier. Clothes are fitting better. Lost another 2 pounds this week. Noticed some "form fitting" shirts are now more loose and I'm sure I'll need some new clothes in another month. I'm getting more used to eating less and feeling full on the portions I'm consuming. Things are going well. -- Joe P

More energy; clothes fit better. Thanks for your patience and help with my concerns! -- Lucy W

I'm getting skinnier and my pants are almost too loose to wear. (YEAH!!!) -- Jennifer P

I've noticed my jean shorts are falling down, I have to cinch up my belt to keep them in place. -- Bryan S

Hi Matt. Ok, I've lost 4.5 lbs and I know that's great, but now I'm at the weight that my body seems to like because I can't my weight down. My eating is great, my body fat percentage is dropping at a nice pace, but how do I get past this point with my weight? I'm getting a little discouraged because I'm halfway to my goal and I'd like to get there faster. Ideas? -- Sharon L

Thanks again for all you've done. I really like being accountable to somebody! :) It helps! Oh, and I will email you pictures of my weekend project as soon as I finish it - hopefully tomorrow, as I will be mixing a few more bags of concrete this evening! - so you will know I am telling the true about these cinder blocks and concrete! LOL -- Rhonda B

I lost 5 pounds last week. -- Vicki F

I lost 4.2 lbs this week. I feel lighter and my pants are fitting looser. -- Rose G

I have lost 2 1/2 inches on arms, 2 1/2 chest, 2 waist, 2 1/2 hips, 1 1/2 thighs -- Allison M

I feel pretty good. I have lost 3 lbs. I think much of it in the rear and thighs. Pants feel a little less tight. -- Jim H

Thanks for the feedback. I'm feeling really good about taking these first steps. I may scale back the intensity some, but really want to continue the daily commitment. We'll see how the week goes. It is great having a real expert to check in with. -- Julie L

I am very impressed with your site and especially how broad is the scope. --- Monika B C

I am an inch thinner around the waist and seven pounds lighter. Some of the weight is water I'm sure, but I'm still pleased that I managed to lose some over the holidays. --Thomas F

Feeling FABULOUS. Pants baggy (love it!!!!), energy through the roof. -- Connie T

Hi Matt - Had a good week. Thanks for all the tips, they worked. It was a good feeling to get through the weekend without gaining weight and in fact losing 1/2lb. – Judie B


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