As the title said this is a meal plan for someone that is looking to have an intake of 1400 calories or less. I allowed some fudge room on the meals to make way for snacks when wanted. With out snacks the meals alone per day work out to be between 1074 and 1185 calories a day! I think that you will see that this is not so little food that you would be hungry all the time. However there are some tricks that help you to think you are full sooner. My favorite one is to use a smaller plate!! Yes it can be that simple. If you are use to loading up your plate with a full meal and you have an 8 to 10 inch eating surface on your plate you are going to over eat! If you switch to a plate with a smaller surface such as a 6 inch plate you will fill your plate and still see that you are getting a lot of food. Try it you might be surprised!
On to the menu!!!!!
Saturday~ Total intake from meals 1042 ~ Snack calories for the day 400!!
Breakfast -
406 calories
Toasted English muffin w/ 1tbs peanut butter spread on each half, top with 1/4 cup sliced bananas
Side of 20 blueberries
Lunch
260 calories
Fiesta Grilled Chicken Lean Cuisine
Dinner
376 calories
Turkey Meatloaf with Mashed potatoes
Sunday~ Total intake from meals 1088 ~ Snack calories for the day 350!!
Breakfast
391 calories
Omelet ( 1 whole egg and 2 egg whites) Filled with fresh spinach, tomatoes and 1/4 cup low fat mozzarella cheese (shredded)
2 Slices of toast (no butter)
Lunch
376 calories
Left over serving of Turkey meatloaf with mashed potatoes
Dinner
321 calories
Pork tenderloin with Cabbage apple slaw
Monday ~Total intake from meals 1105 ~ Snack calories for the day 300!!
Breakfast
407 calories
Koshi Go Lean Cereal ( 1 cup) 1 cup blueberries, 2 tbs walnuts, 1 cup low fat milk
Lunch
403 calories
Lean Cuisine Tuscan Panini with 3/4 cup grapes
Dinner
259 calories
Chicken with Spinach and mushrooms
Tuesday~Total intake from meals 1094 ~ Snack calories for the day 350!!
Breakfast
409 calories
2 whole grain frozen waffles topped with 1/4 cup non fat plain yogurt, 1 tbs slivered almonds, 1/4 cup raspberries and 1/2 cup pure maple syrup
Lunch
321 calories
Left overs from Sunday's dinner! Pork tenderloin with Cabbage apple slaw
Dinner
364 calories
Pork chops with Mustard Sauce
Wednesday~Total intake from meals 1124 ~ Snack calories for the day 300!!
Breakfast
431 calories
Large Raisin Bagel with 2 tbs light cream cheese
Lunch
295 calories
Left over Chicken with Spinach and mushrooms
Dinner
398 calories
Chicken and vegetable pot pie
Thursday~Total intake from meals 1158 ~ Snack calories for the day 300!!
Breakfast
406 calories
Toasted English muffin w/ 1tbs peanut butter spread on each half, top with 1/4 cup sliced bananas
Side of 20 blueberries
Lunch
364 calories
Left over Pork chops with Mustard Sauce
Dinner
388 calories
Chicken with Sweet Potato salad
Friday~ Total intake from meals 1074 ~ Snack calories for the day 400!!
Breakfast
407 calories
Koshi Go Lean Cereal ( 1 cup) 1 cup blueberries, 2 tbs walnuts, 1 cup low fat milk
Lunch
398 calories
Left over Chicken and vegetable pot pie
Dinner
269 calories
White Bean Chili with Jalapeño Bulgur
So there you have it! Now for the shopping list!!! Make sure to check your pantry before going shopping! Some of these items you may have in your home already!!! Watch your sales ads and coupons for more savings on some of the items. Many grocers have meats at reduced prices on a special day each week... check with your meat market to find out if they do! You can score some deals for as much as 1/2 off the original price!! Just freeze any meat that you will not use right away!
Breads~
1 package English Muffins 1 loaf Whole Wheat Bread
1 package of Large Raisin Bagels
Produce~
2 Bananas 4 white onions 4 bunches spinach (or 3 bags )
2 lbs Red Potatoes 2 tomatoes 1 small head cabbage
1 apple 1 small bunch of grapes 1 lb Mushrooms
1 Red Bell pepper 1 green bell pepper 2 shallots
1 small head lettuce 1 lemon 4 carrots
2 sweet potatoes 1 red onion 2 cloves garlic
2 scallions 1 Jalapeño
Dairy~
1 dozen Eggs Buttermilk( small) Low fat Milk
Non-fat plain yogurt small container heavy cream light cream cheese
Frozen ~
Lean Cuisine Fiesta Grilled Chicken Lean Cuisine Tuscan Panini
1 bag blueberries 1 bag raspberries
1 bag peas 1 package pie crusts
Meats~
1 1/2 lb ground turkey 1 1/4 lb pork tenderloin 4 pork chops
Chicken breast ( boneless and skinless) 2 packs of 4 6 oz breasts and 1 1 lb pack
Canned and packaged goods~
Peanut butter Walnuts Bread Crumbs Dry White Wine
Slivered almonds Dijon mustard pure maple syrup salt
pepper flour thyme ketchup
lime juice Extra virgin olive oil wheat bulgur
Marinara sauce cumin rice vinegar chili powder
honey cilantro tarragon lemon juice
1 14.5 oz can diced tomatoes kashi go lean cereal 2 15oz cans cannellini beans
OMG if I could stick to 1400 cal a day I would drop weight super fast!
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