example of a 1400 cal diet for a few days. Thanks for any help!!
Weight-Loss Can someone give me an....
- Thread starter chris_eels
- Start date
Weight-Loss
Manaloa
New member
Here you go
Day 1
Breakfast
1 large egg scrambled w/
2 tbsp green peppers
2 tbsp onions
2 slices lite bread (45 cals/slice)
2 tsp brown mustard
Total: 189
Mid-morning Snack
7-9 baby carrots
1 stalk celery
1/2 medium cucumber
Total: 58
Lunch
Salad:
1.5 cup various salad greens
.25 of a medium cucumber
2 tbsp low fat dressing (approx 26 cals/tbsp)
Wrap:
1 low carb/fat garlic & herb tortilla wrap
4 oz smoked ham
1 slice provolone cheese
2 tsp brown mustard
Total: 371
Mid-afternoon Snack
Turkey sandwich:
2 slices lite bread
5.5 oz light meat turkey
1 tbsp margarine
Total: 385
Dinner
1 oz steak
1 cup Som Tom
1 cup sticky rice
Total: 357
Total for Day 1: 1360 (gives a small leeway for a little extra food
Day 2
Breakfast
1 large egg scrambled w/
1 tbsp onion
2 slices lite bread (45 cals/slice)
2 tsp yellow mustard
Total: 169
Mid-morning Snack
1 oz beef jerky
1 nectarine
Total: 140
Lunch
Cucumber Salad:
1/3 of medium cucumber sliced fairly thin
1 oz red onion sliced fairly thin
2 cherry tomatos halved
1 tbsp low fat dressing (approx 13 cals/tbsp)
1 large slice pepperoni pizza
Total: 342
Mid-afternoon Snack
1 serving melba toast (3 sheets)
4 tbsp garden lentil salad
Total: 96
Dinner
Small plate of nachos
2 oz tortilla chips
1.5 oz lean ground beef
1/3 cup sharp chedder cheese, shredded
4 tbsp salsa
Total: 546
Total for Day 2: 1293, leaves you about a 100 cals for a lite dessert or a piece of fruit
Day 3
Breakfast
3/4 cup Quaker oatmeal squares
1 medium banana diced into cereal
1/4 cup non-fat milk
Total: 289
Mid-morning Snack
1 lite string cheese
Total: 50
Lunch
1/2 italian sausage brat diced
.2 cup onions diced
.2 cup green peppers diced
These are sauteed together and served over
1/4 cup white rice
Total: 200
Mid-afternoon Snack
1 serving Nabisco wheat thins, big (11 crackers)
10 tbsp bruschetta (made w/out oil)
Total: 236
Dinner
1/3 cup asiago garlic sauce
2.5 oz mini penne
5 oz chicken breast
Total: 518
Total for Day 3: 1293 with an extra 100 cals again for an extra piece of fruit.
Day 4
Breakfast
1 large asiago bagel
1 large egg
1 tsp dijon mustard
Total: 401
Mid-morning Snack
1 plum
Total: 30
Lunch
1/2 large dill pickle
Sandwich:
1 small roll
3 oz chicken breast
.25 cup diced green peppers
1 tbsp diced onions
3 slices cucumber
Total: 165
Mid-afternoon Snack
2 small peaches
Total: 68
Dinner
Burger King whopper jr w/out mayo
.5 serving small fries
.5 serving small chocolate shake
Total: 735
Total for Day 4: 1398
Hope that helps!! Good Luck
Day 1
Breakfast
1 large egg scrambled w/
2 tbsp green peppers
2 tbsp onions
2 slices lite bread (45 cals/slice)
2 tsp brown mustard
Total: 189
Mid-morning Snack
7-9 baby carrots
1 stalk celery
1/2 medium cucumber
Total: 58
Lunch
Salad:
1.5 cup various salad greens
.25 of a medium cucumber
2 tbsp low fat dressing (approx 26 cals/tbsp)
Wrap:
1 low carb/fat garlic & herb tortilla wrap
4 oz smoked ham
1 slice provolone cheese
2 tsp brown mustard
Total: 371
Mid-afternoon Snack
Turkey sandwich:
2 slices lite bread
5.5 oz light meat turkey
1 tbsp margarine
Total: 385
Dinner
1 oz steak
1 cup Som Tom
1 cup sticky rice
Total: 357
Total for Day 1: 1360 (gives a small leeway for a little extra food
Day 2
Breakfast
1 large egg scrambled w/
1 tbsp onion
2 slices lite bread (45 cals/slice)
2 tsp yellow mustard
Total: 169
Mid-morning Snack
1 oz beef jerky
1 nectarine
Total: 140
Lunch
Cucumber Salad:
1/3 of medium cucumber sliced fairly thin
1 oz red onion sliced fairly thin
2 cherry tomatos halved
1 tbsp low fat dressing (approx 13 cals/tbsp)
1 large slice pepperoni pizza
Total: 342
Mid-afternoon Snack
1 serving melba toast (3 sheets)
4 tbsp garden lentil salad
Total: 96
Dinner
Small plate of nachos
2 oz tortilla chips
1.5 oz lean ground beef
1/3 cup sharp chedder cheese, shredded
4 tbsp salsa
Total: 546
Total for Day 2: 1293, leaves you about a 100 cals for a lite dessert or a piece of fruit
Day 3
Breakfast
3/4 cup Quaker oatmeal squares
1 medium banana diced into cereal
1/4 cup non-fat milk
Total: 289
Mid-morning Snack
1 lite string cheese
Total: 50
Lunch
1/2 italian sausage brat diced
.2 cup onions diced
.2 cup green peppers diced
These are sauteed together and served over
1/4 cup white rice
Total: 200
Mid-afternoon Snack
1 serving Nabisco wheat thins, big (11 crackers)
10 tbsp bruschetta (made w/out oil)
Total: 236
Dinner
1/3 cup asiago garlic sauce
2.5 oz mini penne
5 oz chicken breast
Total: 518
Total for Day 3: 1293 with an extra 100 cals again for an extra piece of fruit.
Day 4
Breakfast
1 large asiago bagel
1 large egg
1 tsp dijon mustard
Total: 401
Mid-morning Snack
1 plum
Total: 30
Lunch
1/2 large dill pickle
Sandwich:
1 small roll
3 oz chicken breast
.25 cup diced green peppers
1 tbsp diced onions
3 slices cucumber
Total: 165
Mid-afternoon Snack
2 small peaches
Total: 68
Dinner
Burger King whopper jr w/out mayo
.5 serving small fries
.5 serving small chocolate shake
Total: 735
Total for Day 4: 1398
Hope that helps!! Good Luck