1400 Calorie Meal Plan (7 day)

DAY  1

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


10

1

slice

Bread - Whole wheat

2.8

13.1

1.2

70

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

7

0.5

each

Grapefruit - Pink/Red 4"

0.6

11.9

0.1

46

21

2

TSP

Jelly - Simply Fruit

0

8

0

32

 

 

 

Totals:

13.4

35

1.3

198

AM Snack


9

1

each

Banana - Medium

1.2

26.7

0.6

105

 

 

 

Totals:

1.2

26.7

0.6

105

Lunch


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

41.6

28

6.2

344

PM Snack


9

8

each

Cracker - Nabisco Low Saltines

1.6

16

3.2

96

21

1

TBLS

Mayonnaise - Fat free

0

4

1

8

8

2.8

ounce(s)

Tuna Solid White

21

1.4

1.4

98

 

 

 

Totals:

22.6

21.4

5.6

202

Dinner


3

2

spear

Broccoli

10

8

2

80

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

9

1

cup

Rice - White Steamed

4.5

40.5

0

180

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

 

 

 

Totals:

54.8

64

6.8

535









 

 

 

Totals - Day 1

133.6

175.1

20.5

1384

7 Day 1400 Calorie Meal Plan

DAY  2

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


15

1

cup

Cheerios Oat & Wheat, Gen. Mills

4.3

19.6

1.8

111

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

7

0.5

each

Grapefruit - Pink/Red 4"

0.6

11.9

0.1

46

5

0.5

cup

Milk - Skim

4.2

5.95

0.2

43

 

 

 

Totals:

19.1

39.45

2.1

250

AM Snack


9

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


1

5

ounce(s)

Chicken Breast

32.5

0

2

155

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

 

 

 

Totals:

35.1

25

4.8

293

PM Snack


8

0.5

cup

Cottage Cheese - 1%

14

3.1

1.15

82

 

 

 

Totals:

14

3.1

1.15

82

Dinner


3

1

spear

Broccoli

5

4

1

40

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

9

1

cup

Rice - White Steamed

4.5

40.5

0

180

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

1

6

ounce(s)

Salmon - Broiled

37.62

0

21

349.98

 

 

 

Totals:

48.42

60

24.4

658.98









 

 

 

Totals - Day 2

116.92

148.55

32.95

1364.98

7 Day 1400 Calorie Meal Plan

DAY  3

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Banana - Medium

1.2

26.7

0.6

105

5

6

ounce(s)

Yogurt - Dannon Fat free

7

33

0

160

 

 

 

Totals:

8.2

59.7

0.6

265

AM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

1

TBLS

Mayonnaise - Fat Free

0

3

0

8

8

2.8

ounce(s)

Tuna Solid White

21

1.4

1.4

98

 

 

 

Totals:

22

14.4

3.4

166

Lunch


1

5

ounce(s)

Chicken Breast

32.5

0

2

155

9

4

ounce(s)

Potato - white medium

2.8

27.4

0.12

119

5

2

1 oz

Sour Cream - Imitation

1.36

3.76

11.07

117.94

 

 

 

Totals:

36.66

31.16

13.19

391.94

PM Snack


8

0.5

cup

Cottage Cheese - 1%

14

3.1

1.15

82

 

 

 

Totals:

14

3.1

1.15

82

Dinner


3

1

spear

Broccoli

5

4

1

40

10

0.5

cup

Brown Rice - Cooked

2.45

24.8

0.6

116

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

3

1

small

Salad - sm. garden w/tomato, onion

1.3

9.5

0.4

49

 

 

 

Totals:

48.16

39.63

19.97

538.9









 

 

 

Totals - Day 3

129.02

147.99

38.31

1443.84

7 Day 1400 Calorie Meal Plan

DAY  4

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


15

1

cup

Bran Flakes

6

46

0

180

10

1

slice

Bread - Whole wheat

2.8

13.1

1.2

70

21

2

TSP

Jelly - Simply Fruit

0

8

0

32

5

0.5

cup

Milk - Skim

4.2

5.95

0.2

43

 

 

 

Totals:

13

73.05

1.4

325

AM Snack


9

20

each

Grapes - American

0.4

8.2

0.2

30

 

 

 

Totals:

0.4

8.2

0.2

30

Lunch


10

1

cup

Brown Rice - Cooked

4.9

49.7

1.2

232

1

4

ounce(s)

Chicken Breast

26

0

1.6

149

21

2

TBLS

Salsa - Chunky Medium

0

0

0

4

0

2

each

Tortilla - Flour 7"

4

28

4

160

 

 

 

Totals:

34.9

77.7

6.8

545

PM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

2

TBLS

Mayonnaise - Fat Free

0

6

0

16

8

2.8

ounce(s)

Tuna Solid White

21

1.4

1.4

98

 

 

 

Totals:

22

17.4

3.4

174

Dinner


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

 

 

 

Totals:

41.6

25

5.2

324









 

 

 

Totals - Day 4

111.9

201.35

17

1398

7 Day 1400 Calorie Meal Plan

DAY  5

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

5

1

TBLS

Cream Cheese

1.09

0.39

5.06

50.61

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

 

 

 

Totals:

21.09

42.39

6.56

310.6

AM Snack


9

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


10

2

slice

Bread - Whole wheat

5.6

26.2

2.4

140

6

1

small leaf

Lettuce - Iceberg (includes crisphead types)

0.05

0.1

0.01

0.6

21

1

TBLS

Mayonnaise - Fat Free

0

4

1

25

1

4

ounce(s)

Turkey Breast

34

0

0.8

153

0

0.5

10.75 can

Soup - Condensed Vegetable Beef

6.79

12.37

2.3

96.08

 

 

 

Totals:

46.44

42.67

6.51

414.68

PM Snack


10

1

each

Orange - medium

1.2

15.4

0.2

62

 

 

 

Totals:

1.2

15.4

0.2

62

Dinner


21

1

TBLS

BBQ - Healthy Choice

0.03

5.7

0.02

25

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

9

4

ounce(s)

Potato - Medium

2.8

27.4

0.12

119

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

5

2

ounce(s)

Sour Cream - Imitation

1.36

3.76

11.07

117.94

 

 

 

Totals:

44.49

52.36

16.01

536.94









 

 

 

Totals - Day 5

113.52

173.82

29.78

1405.22

7 Day 1400 Calorie Meal Plan

DAY  6

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

7

0.5

each

Grapefruit - Pink/Red 4"

0.6

11.9

0.1

46

5

1

TBLS

Cream Cheese

1.09

0.39

5.06

50.61

 

 

 

Totals:

11.69

52.29

6.66

306.61

AM Snack


9

1

each

Apple - medium with peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


1

3

ounce(s)

Chicken Breast

19.5

0

1.2

93

2

4

ounce(s)

Potato - White Baked

2.6

28.6

0.12

124

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

5

2

TBLS

Sour dressing, non-butterfat, cultured, filled cream-type

0.78

1.12

3.98

42.72

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

25.48

57.72

9.1

417.72

PM Snack


8

0.5

cup

Cottage Cheese - 1%

14

3.1

1.15

82

9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

 

 

 

Totals:

15

13.1

3.15

142

Dinner


3

1

spear

Broccoli

5

4

1

40

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

1

6

ounce(s)

Salmon - Broiled

37.62

0

21

349.98

20

2

TBLS

Oil & Vinegar - Wish Bone

0

4

4

40

 

 

 

Totals:

43.92

17.5

26.4

478.98









 

 

 

Totals - Day 6

96.39

161.61

45.81

1426.31

7 Day 1400 Calorie Meal Plan