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: 1400-calorie, low-carbohydrate diet plan.

The sample low-carbohydrate diet plan includes low-carbohydrate 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-carbohydrate Diet Plan Guidelines for Beginners

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

A low-carbohydrate 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-carbohydrate 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 to 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 fuller and satisfied with fewer calories.

Avoid yo-yo dieting. Use meal prep and this low-carbohydrate 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-carbohydrate 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-carbohydrate 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 salt to your food.

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

Weight Loss

The Low-carbohydrate Diet Plan for Weight Loss

Research shows that a low-carbohydrate 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-carbohydrate dieters. Be sure to include broccoli, celery, and cauliflower in your meal plans. These three vegetables provide plenty of flavor without overloading you 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-carbohydrate 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-carbohydrate Diet Plan

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

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

Breakfast: Egg Vegetable Scramble
Amount Item Total
1 tbsp Flaxseed oil

Protein: 40.33

Carbs: 11.21

Fats: 14.44

Calories: 342.59

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
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 from the mixture and serve.

AM Snack: Pre-made Roasted Soy Nuts
Amount Item Total
0.33 cup Soybeans, mature seeds, roasted, salted

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
Amount Item Total
2 tbsp Thousand island dressing, reduced fat

Protein: 27.92

Carbs: 8.67

Fats: 7.13

Calories: 213.9

1 breast Chicken breast, bone and skin removed
2 cups Lettuce, green leaf, shredded
PM Snack: Fruit: Pears & Cottage Cheese
Amount Item Total
0.5 medium Pears, raw

Protein: 31.39

Carbs: 21.96

Fats: 4.47

Calories: 255.02

1 cup Cheese, cottage, low-fat, 2% milk fat
Dinner: Grilled Chicken with Minty Yogurt Sauce
Amount Item Total
0.50 tsp Ginger root, raw

Protein: 48.74

Carbs: 21.21

Fats: 4.34

Calories: 316


1.50 cloves Garlic, raw
0.25 fl oz Lime juice, canned or bottled, unsweetened
1 fruit Limes, raw (2" dia.)
1.50 breasts 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
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 marinade 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 Carbs Fats Calories
168.37 82.09 44.8 1394.85


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 cups
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


More Resources and Plans Coming Soon

♥ Mediterranean diet.

♥ How to start a keto diet.

♥ More high protein low-carbohydrate plans.

♥ Atkins dieting guide.

♥ Paleo plans.

♥ Low fat diets.

♥ Low sodium diets.

♥ High carb.

♥ Carb cycling.

Nutrition journal.

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