Sample 1400 Daily Calorie Meal Plans

Breakfast Snack 1 Lunch Snack 2 Dinner

2 eggs, scrambled

2 turkey sausage paes

1 cup of berries

1 slice of whole-wheat

toast

1 ounce of raw almonds

1 small apple

2 ounces of deli turkey

Tuna sandwich

mayo on sandwich thin)

1 Yasso frozen Greek

yogurt bar

1 container of non-fat

Greek yogurt

(Chobani Simply 100,

Yoplait 100 Greek and

Dannon Light n’ Fit Greek

are great choices)

6 ounces of grilled

chicken breast

2 cups of steamed

broccoli

1/2 cup of brown rice

Calories: 1,466 / Carbohydrates: 129 g / Fat: 55 g / Protein 141 g

Breakfast Snack 1 Lunch Snack 2 Dinner

1 cup of non-fat Fage

Greek yogurt

3/4 cup Special K Protein

Plus cereal

½ cup mixed berries

1 hard-boiled egg

1 small peach

Turkey sandwich

(4 slices of turkey on

sandwich thin)

1 cup of mixed greens

with 2 tbsps. of light

vinaigree dressing

1 ounce of raw walnuts 6 ounces of lean, roasted

pork tenderloin

2 cups of sautéed squash

½ cup of cooked quinoa

Calories: 1,469 / Carbohydrates: 108 g / Fat: 55 g / Protein 146 g

Breakfast Snack 1 Lunch Snack 2 Dinner

½ cup low-fat coage

cheese

1 cup of cantaloupe

1 hard-boiled egg

1/3 cup of roasted soy

nuts

LF string cheese

Mediterranean salad with

spinach, cherry tomatoes,

olives and 4 ounces of

grilled chicken dressed

with 2 tbsp. light yogurt

based salad dressing

LF string cheese

Dannon light and ﬁt Greek

yogurt 2x protein

6 ounces of baked wild

salmon

10 spears of asparagus

½ cup of roasted

sweet potato

Calories: 1,394 / Carbohydrates: 81 g / Fat: 63 g / Protein 126 g

Sample 1400 Daily Calorie Meal Plans