1400 Calorie Meal Plan

brwneyes71

1400 Calorie Meal Plan
Diet Plan 1 Diet Plan 2
Breakfast Breakfast
Cantaloupe - 1 cup
Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg white 1 teaspoon butter).
English Muffin (dry, whole-wheat)

Fat-Free Milk - 1 cup
Strawberries - 1/2 cup
English Muffin (with butter and jam) - wholewheat or oatbran + 1 teaspoon butter
Snack Snack
Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk) Graham Crackers (1)
Chocolate Milk - 1 cup fat-free milk + 2 tbsp chocolate syrup.
Lunch Lunch
Fat-Free Milk - 1 cup
Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp jelly or jam 2 slices whole wheat bread)
Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup) Small Roll - 2 1/2 inches in size.
Satisfying Veggie Salad - (1 cup mixed greens 1/3 cup carrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup canned chickpeas 2 tablespoons chopped eggs 2 tablespoons reduced-calorie dressing)


Dinner Dinner
Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing)
Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatless pasta sauce 2 tablespoons Parmesan 2 teaspoons chopped basil) Pasta with Broccoli and Chicken (see below)
Treat Treat
Ginger Snaps (3) Frozen Fruit Bar - no more than 80 calories.

Ensure you drink plenty of water - aim for 8-10 glasses per day.

1400 Calorie Recipe
Pasta with Broccoli and Chicken
Ingredients:

■4 ounces whole wheat spaghetti or 2 cups ziti
■2 cups broccoli florets, coarsely chopped
■1 cup sliced cooked chicken breast
■4 tablespoons grated Parmesan cheese
■4 teaspoons olive oil
■Pinch of red-pepper flakes (optional)
Instructions:
Prepare the pasta according to package directions. Drain, reserving 1 cup of the liquid. Return the liquid to the pot. Place the pasta in a bowl and cover to keep warm. Bring the liquid to a boil. Add the broccoli, cover, and cook for 4 to 5 minutes, or until soft, but not soggy. Add the pasta, chicken, cheese, oil, and pepper flakes (if using). Toss well.


Last Updated 05 Feb. 2010