1400 Calorie Specific eating plan
1400 Calorie Specific eating plan:
A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.
A healthy eating plan:
- Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Limits saturated and trans fats, sodium, and added sugars
- Controls portion sizes
Calorie restriction is known to alter the expression of hundreds to thousands of genes, some of which are related to longevity and some of which play a role in metabolism, cell growth, reproduction, immune response, and more.
The truth about healthy eating is not to cut out eating all together, but control your calorie intake daily and watch your body flourish from the results.
- Breakfast
- 1 cup High Fibre Bran
- 1 cup low fat milk
- 2-3 Tbsp raw oat bran
- 1/2 cup fruit salad
- Morning Snack
- 1 medium apple, sliced
- 1 tsp nut butter
- Lunch
- 1 slice rye bread
- 90 g low fat cottage cheese
- 1/4 avocado
- 2 cups salad
- 1 tsp olive oil
- Afternoon Snack
- 175 ml low fat plain yogurt
- 1 medium nectarine
- Dinner
- 1/2 cup cooked rice
- 2 grilled chicken kebabs (180 g)
- 1/2 cup steamed green beans
- 1 cup steamed cauliflower
- 1 tsp olive oil for cooking
- Breakfast
- 2 slice pumpernickle
- 2 boiled eggs
- 1/2 grapefruit
- Morning Snack
- 175 ml low fat plain yogurt
- 3 walnut halves
- Lunch
- 1 cup whole corn kernels
- 6 pilchards
- 2 cups salad
- 1 tsp olive oil
- Afternoon Snack
- 4 Ry-vita crackers
- 1/4 avocado
- 1 medium pear
- Dinner
- 1/2 cup cooked pasta
- 150g lean meatballs pomodoro / tomato pasta sauce
- 1-2 cups steamed mixed veg
- 1 tsp olive oil for cooking
- Breakfast
- 1/3 cup low GI muesli
- 1 cup low fat milk
- 2 Tbsp raw oat bran
- 3/4 cup blueberries
- Morning Snack
- 5 dried apple rings
- 1 tbsp mixed nuts
- Lunch
- 1/2 cup cooked couscous
- 3 grilled skinless chicken legs
- 2 cups salad
- 7 medium olives
- 1 tsp olive oil
- Afternoon Snack
- 175 ml low fat plain yogurt
- 1 small banana
- Dinner Stir Fry
- 1/2 cup cooked soba noodles
- 300 g grilled tofu
- 1-2 cups stir fry veg
- 1 tsp oil for cooking
- Breakfast
- 1/2 cup Pronutro Whole wheat
- 1 cup low fat milk
- Morning Snack
- 3 Finn Crisp crackers
- 30 g ricotta cheese
- 2 small kiwi fruit
- Lunch
- 2 slices low GI bread
- 6 slices smoked salmon
- 30 g low fat smooth cottage cheese
- 2 cups salad
- 1 tsp olive oil and lemon juice
- Afternoon Snack
- small bunch grapes
- 3 whole Brazil nuts
- Dinner Stir Fry
- 1/2 cup cooked rice
- 180 g roast chicken skinless
- 1 cup steamed broccoli
- 1 cup baby tomatoes grilled
- 2 tsp olive oil for cooking
- Breakfast
- 2 Ry-vita crackers
- 2 eggs scrambled
- 1/2 cup fresh fruit salad
- Morning Snack
- 175 ml low fat plain yogurt
- 1 cups papaya
- 4 pecan nut halves
- Lunch
- 1/2 cup cooked quinoa
- 1/2 cups cooked lentils
- 30 g reduced fat feta
- 1 cup grilled veg OR 2 cups salad
- 2 tsp olive oil + lemon juice
- Afternoon Snack
- 1 medium peach
- 1 cup fresh veg sticks
- 1 Tbsp hummus to dip
- Dinner
- 2 corn on the cob
- 200 g grilled lean steak
- 1 cup wilted baby spinach
- 1 steamed gem squash
- 1 tsp olive oil for cooking
- Breakfast
- 1 cup fresh fruit salad
- 175 ml low fat plain yogurt
- 4 pecan nut halves,chopped
- Morning Snack
- 3 Pro-vita crackers
- 1 tsp nut butter
- Lunch
- 1 medium sweet potato
- 6 sardines
- 1/4 avocado
- 2 cups salad
- Afternoon Snack
- 175 ml low fat yogurt
- 2 small plums
- Dinner
- 6 pieces fashion sandwich/
- 8 pieces california rolls /
- 8 pieces rainbow rolls
- plus 1 portion sashimi equivalent to 2 palm-sizes
- plus 1 small bowl steamed edemame in pods
- Breakfast
- 1/4 cup baked beans
- 120 g poached haddock
- 100 g fresh mango chopped
- Morning Snack
- 175 ml low fat plain yogurt
- 1 Tbsp flaked almonds
- 1 1/4 cup strawberries
- Lunch
- 1 cup cooked rice
- 180g grilled chicken breast skinless
- 2 cups salad
- 1 tsp olive oil
- Afternoon Snack
- 1 1/2 cups air-popped popcorn
- 7 medium olives
- 5 pineapple slices
- Dinner
- 3 baby potatoes
- 150 g grilled / baked fish (2 palm sizes)
- 1 cup blanched asparagus
- 1 cup cooked baby marrow
- 1 tsp oil for cooking
