My 1400 Calorie Day of Meals was what I followed to lose weight. I have found that a low-calorie diet and counting calories has been a key component in my weight loss journey. Here’s what 1400 calories looks like for me for a full day of eating.
My Calorie Counting Success
I’ve been able to lose 20 lbs of fat, gain 10 pounds of muscle, and stay lean for 2 years now from counting calories and macros!
I hope that you’ll reconsider complicated food combining when you are trying to lose weight.
If you can resist the urge to eat, counting calories can help you lose weight.
To lose the last 20 pounds, I reduced my calories to 1200 (see my 1200-calorie plan here). However, after losing fat and gaining muscle, I’ve been able to maintain at around 1500 calories. (See the 1500-calorie plan here).
First, I calculate my calories. Then I break down the calories into the macros that I want to achieve for the day (or the season). For example, on 1400 calories, I’m just trying to eat more than 125 g of protein, and keep my carbs under 125, unless I have an extra long run.
Most times calorie counting doesn’t work for people because their food choices cause them to eat more. When you stick with 1400 calories worth of hyperpalatable food like Crumbl cookies, you won’t be satisficed and you’ll just want more cookies. (I do eat 150 calories of Crumbl cookies per week. LOL)
You can fill up on 1400 calories of whole foods, high protein, and you’ll feel fuller, faster.
After trying for decades to lose weight, counting calories has been the best thing to help me stay lean.
So, here’s a typical day for me. It’s enough food for me (I’m 5 feet tall), and I have plenty of energy to sustain my exercise, as well as a full day of working. To determine the right calorie amount for your lifestyle and size, you should weigh and measure your food.
My 1400 Calorie Day
1378 calories, 148 g protein, 130 g carbs, 34 g fat
BREAKFAST
406 calories, 39 g protein, 26 g carbs, 17 g fat
- 1 cup egg yolks
- 1 slice Sargento thinly sliced cheese
- ⅓ cup dry oats
- 22 g raspberries
- 2 tablespoons whipped topping
- 2 slices turkey bacon
- 40 g avocado
LUNCH
367 calories 38 g protein, 40 g carbs, 6 g fat
- 100g asparagus
- 1 ⅓ cup cauliflower rice
- ½ teaspoon Popcorn seasonings Nacho Cheddar
- 2 tablespoons light sour cream
- 2 tablespoons G Hughes sugar-free honey mustard
- Chicken tenders, 5 oz
- 125 g sweet potato
SNACK/DESSERT
286 calories, 32 g protein, 36 g carbs, 3 g fat
- ¼ cup frozen blueberries
- 1 frozen banana
- 2 scoops vanilla protein powder
- 1 tablespoon whipped Cream
- (Blended in food processor)
DINNER
319 calories, 39 g protein, 27 g carbs, 8 g fat
- 8 ounces Noodles from Healthy Noodle (30 calories per serving! I consume two portions
- 1 cup chopped broccoli
- 75g mushrooms
- 4 ounces lean ground Turkey (90%)
- 2 tablespoons nutritional yeast
Printable link for 1400 calorie day (in recipe card below)
Breakfast
- 1 Cup Egg whites
- 1 Slice sargento thin sliced cheese
- 1/3 Cup Oats (Cook with 2/3 cup water).
- 22 g Raspberries
- 2 Use the following as a guide: Whip cream
- 2 Slices Turkey bacon
- 40 Grams avocado
Lunch
- 100 g Asparagus
- 1 1/3 Cup Riced cauliflower Microwaveable
- 1/2 Take one teaspoon Kern seasonings nacho cheddar
- 2 Spoonfuls light sour cream
- 5 In ounces Chicken tenders Raw weight
- 125 Grams sweet potato
Dinner
- 8 In ounces Healthy noodle
- 1 Cup Chop broccoli
- 75 Grams mushrooms
- 4 In ounces 90% lean ground turkey
- 2 Spoonfuls Nutritional yeast
For breakfast, cook eggs with cheese inside a omelette. Add raspberries and whipped topping to oatmeal. Make turkey bacon.
For lunch, cook riced cauliflower, sweet potato, and chicken.
Blend all ingredients in high-powered blender.
To make dinner, microwave noodles for one minute and then drain the water. Broccoli and mushrooms can be cooked in a skillet or oven. Cook the turkey in a skillet. Combine all ingredients and sprinkle with nutritional yeast. Enjoy!
Serving: 1Day | Calories: 1378Cal | Carbohydrates: 130g | Protein: 148g | Fat: 34g
