1400 Calorie Low-carb Diet Plan: Easy-to-follow, Simple Food List and Menu for Beginners, What to Eat Examples and How to Start Low-carb

Sep 7 2021

1400 Calorie Low-carb Diet Plan: Easy-to-follow, Simple Food List and Menu for Beginners, What to Eat Examples and How to Start Low-carb

1400 calorie low-carb diet plan: food list and meal plan for beginners that is easy to follow and understand. Examples of what to eat, and how to start low-carb.

The sample low-carb diet plan includes low-carb meals and snacks that put you on track to lose 1 to 2 pounds per week. Low-carb diets have become increasingly popular in recent years due to their proven weight loss and health benefits.

The Guidelines

Low-carb Diet Plan Guidelines for Beginners

A low-carb diet plan is a dietary approach that limits the amount of carbohydrates you eat. It is high in protein, fat, and veggies.

A low-carb diet plan works for most people, but in some instances, it can pose a risk. If you are taking medication for diabetes, blood pressure medications, or if you are breastfeeding a baby, please consult your healthcare provider before making any dietary changes.

Based on the latest scientific evidence, low-carb diets such as the South Beach and Paleo, can help you lose weight and improve your health. Do not go carb free though. The ketogenic and the Atkins diet restrict carbs as low as 20 grams per day, but this is not required to lose weight. Eating too few carbs can make it harder to lose weight because you miss out on key nutrients. We recommend that you include fiber from whole grains and legumes to help you feel full and satisfied with fewer calories.

Avoid yo-yo dieting. Use meal prep and this low-carb meal plan as a quick start guide. Once you feel comfortable, include more varied, balanced menu items. A good diet needs to be balanced, meet your dietary needs, and fit into your daily schedule.

Avoid processed foods and unhealthy fats, eat foods that nourish your body.

Eat meat and vegetables, nuts, seeds, and healthy oils. Avoid sugar, starch and all trans fatty acids.

Use low-carb vegetables to fill up your plate. They are low in carbohydrates and loaded with fiber. One or two fruits a day are also allowed.

When beginning a low-carb diet, you may feel tired or lethargic. Drinking plenty of water can help minimize this feeling. Get your sodium levels up by drinking bouillon or adding additional salt to your food.

Lastly, combine the low-carb diet plan with regular exercise and you are on your way toward reaching your weight-loss goals.

Weight Loss

The Low-carb Diet Plan for Weight Loss

Research shows that a low-carb meal plan combined with a low-calorie diet can be an effective way to lose weight fast. A low-calorie diet that is high in protein can make weight loss even easier. Protein does a great job of keeping you feeling full longer, which helps when cutting calories and limiting carbs.

Low-carb vegetables are essential for low-carb dieters. Be sure to include broccoli, celery, and cauliflower in your meal plans. These three vegetables provide plenty of flavor without overloading on carbs. One cup of broccoli has nearly six grams of carbs, but it is also packed with nutrients.

Calorie Needs

Determine Your Caloric Needs

Losing weight is determined by eating fewer calories than you need for weight maintenance. A deficiency in calories can cause stored fat to be burned to make up the difference. The goal of the 1400 calorie low-carb meal plan is to make sure you are eating less and burning more.

For some people, 1400 is the right number of calories. For others, it is not enough. The daily calorie needs calculator here will help you determine the number of calories you need to eat to safely lose weight.

Sample Plan

1400 Calorie Low-carb Diet Plan

The sample low-carb diet plan has been carefully organized with quick and easy recipes to ensure you reach your goals.

Here is the sample 1400 calorie low-carb diet plan.

Breakfast: Egg Vegetable Scramble
 
Amount

Item        
  1 tbsp Flaxseed oil        
  0.50 medium Peppers, sweet, green        
  1 tbsp Onions, chopped        
  0.50 cup Mushrooms, white, pieces or slices        
  10 large Egg, white, fresh        
  0.33 cup Milk, 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 sauté mushrooms, green peppers and onions until 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 the container and serve.

Lunch: Salad: Chicken
 

2 tbsp


Thousand island dressing, reduced fat
       
  1 breast Chicken breast, bone and skin removed        
  2 cup Lettuce, 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 cup Cheese, cottage, low-fat, 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 cloves Garlic, raw        
  0.25 fl oz Lime juice, canned or bottled, unsweetened        
  1 fruit Limes, raw (2" dia.)        
  1.50 breast Chicken breast, bone and skin removed        
  2 leaves Peppermint, fresh        
  0.50 tsp Salt, table        
  0.25 tsp Spices, pepper, black        
  0.50 cup Yogurt, plain, low-fat, 12 grams protein per 8 ounces        
 
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 until fully cooked (about 10 minutes). Baste the chicken by occasionally brushing it with the reserved marinade. Remove from the grill, add limes or garnish and serve.

  Grand Total:
Protein
168.37

Carbs
82.09

Fats
44.8

Calories
1394.85



DAILY GROCERY LIST

Food Quantity
Cheese, cottage, low-fat, 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 tablespoons
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 breasts
Limes, raw (2" dia.) (67 grams) -- 7 fruits
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 cups shredded
Mushrooms, white, pieces or slices (35 grams) -- 3.5 cups
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 cups
Flaxseed oil 7 tbsp

Resources

More Resources and Plans Coming Soon

♥ Mediterranean diet.

♥ How to start a keto diet.

♥ More high protein low-carb plans.

♥ Atkins dieting guide.

♥ Paleo plans.

♥ Low fat diets.

♥ Low sodium diets.

♥ High carb.

♥ Carb cycling.

Nutrition journal.

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