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These meal plans are around 1400-1450 calories, and are higher in protein. This calorie level is appropriate for a woman engaged in physical activity (such as 3-4 times per week), and who wants to lose weight.
This calorie level is not appropriate for men.
See more on the Daily Calorie Needs Calculator
4 days of meals are listed.
1400 Calorie Meal Plan
(total 1440 cal)
(total 1490 cal)
|Breakfast (approx 540 cal)||Breakfast(approx 360 cal)|
|1 weetbix + 3/4 cup of all bran|
low fat milk – 3/4 cup
1 slice raisin toast + 1pat butter
1 medium sliced banana
|3/4 cup high fibre cereal (eg All Bran) with 1/2 cup low fat milk|
1 tub low fat yoghurt 200g
|Lunch (approx 350 cal)||Lunch (approx 400 cal)|
|1 slice of whole grain bread with a 100g tin of salmon, tossed with onion, capsicum tomatoes and lettuce|
Lite salad dressing
1 piece of fresh fruit
|25g cheddar or other cheese|
4 Ryvita biscuits
1 tub low fat yoghurt
|Dinner(approx 550 cal)||Dinner (approx 730 cal)|
|Light vegetable soup (less than 160KJ)|
200g chicken breast fried in 2 tsp olive oil
1 cup mashed pumpkin with sprinkle of nutmeg plus zucchini and green beans
2 tsp grainy mustard
Low fat yoghurt
|200g veal cutlets pan fried in 2 tsp olive oil with pesto topping with microwaved vegetables and steamed asparagus|
|Day 3 (total 1390 cal)||Day 4 (total 1460 cal)|
|Breakfast (approx 300 cal)||Breakfast (approx 530 cal)|
|1 sachet instant porridge (40g) cooked with 3/4 cup of low fat milk|
Tinned peaches 150g
|Glass orange juice|
2 eggs (poached, boiled or scrambled) with tomato and mushrooms cooked in 2 tsp butter
1 rasher lean bacon
1 slice whole grain toast
1 tsp lite canola margarine
|Lunch (approx 325 cal)||Lunch (approx 410 cal)|
|1 slice of whole grain bread|
1 large mug pumpkin soup made with low fat milk
|Open chicken sandwich (1 slice of whole grain bread, 50g chicken, chutney 2 tsp, salad )|
1 piece of fresh fruit
|Dinner (approx 765 cal)||Dinner (approx 520 cal)|
Coriander and chilli lamb kebabs plus 1/3 cup cooked rice
|2 egg omelette with 100g ham, zucchini and spring onion cooked with 2 tsp oil|
Tossed salad with Lite dressing
Ensure you drink plenty of water – aim for 8-10 glasses per day.
The meal plans were created by the CSIRO research institute in Australia. See a review of their diet here.
- Rammohan, M., Juan, D. (1989). Effects of a low calorie, low protein diet on nutritional parameters, and routine laboratory values in nonobese young and elderly subjects. Journal of the American College of Nutrition, 8(6), 545-553. Link
- Fleming, R. M. (2002). The Effect of High-, Moderate-, and Low-Fat Diets on Weight Loss and Cardiovascular Disease Risk Factors. Preventive cardiology, 5(3), 110-203. Link
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