1400 Calorie Meal Plan PDF | 7-Day High Protein Printable Plan

Struggling to plan your meals for weight loss? My free 1400 calorie meal plan PDF is here to help you stay on track without the hassle. For those who need a structured diet, this 7-Day High Protein Plan offers a variety of delicious and nutritious meals.

ABOUT 1400 CALORIE MEAL PLAN

LABELING

In the PDF document below, you’ll find seven 1400 calorie diet plans, labeled Plan 1 to Plan 7. Each plan includes breakfast, lunch, dinner, and 2-3 snacks for a balanced approach. All these plans are based on a 1400 calorie target, so you can use any plan on any day without worrying about changing your calorie intake.

SNACKS

You will find 2-3 snacks mentioned in each plan. You can have the snacks at whatever time you like. You can have them together or separately. What’s great is that most snacks can be easily bought on Amazon, so you won’t need to spend much time in the kitchen.

HIGH QUALITY PROTEIN

These plans feature a variety of high-quality protein sources, like tuna, salmon, lean chicken, beef, turkey, and shrimp. The meals are designed to be low in carbs and fats.

LOW CALORIE AND LOW FAT RECIPES

You’ll notice a lot of salads, which means minimal fat-based cooking methods but lots of fiber and nutrition. For example, when preparing eggs or meat, you’ll use little to no oil. There will be plenty of other ingredients to keep it filling and tasty.

And here’s the fun part:

CHEAT DAYS

After sticking to the plan for seven days, you get a cheat day! This means you can have your favorite meals without thinking about the calories. Perhaps a dessert you are craving or a dinner with your family or friends. This break helps you avoid feeling deprived and won’t derail your weight loss journey.

Can You Loose weight On a 1400 calorie diet?

Yes, you can lose weight on a 1400 calorie diet. The key principle of weight loss is creating a calorie deficit, where you consume fewer calories than your body needs to maintain its current weight. A 1400 calorie diet typically provides fewer calories than most people require daily, especially if they are moderately active or sedentary.

Here’s how weight loss occurs on a 1400 calorie diet:

Calorie Deficit:

A 1400 calorie diet creates a deficit when compared to your Total Daily Energy Expenditure (TDEE), which is the number of calories your body burns in a day. This deficit prompts your body to use stored fat for energy, leading to weight loss over time.

Balanced Nutrition:

While reducing calories, it’s crucial to ensure your diet includes a balance of nutrients. Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats to meet your nutritional needs despite the calorie restriction.

Gradual Progress:

Weight loss on a 1400 calorie diet is typically gradual and sustainable. Losing about 0.5 to 1 kg (1 to 2 pounds) per week is considered a healthy rate. Rapid weight loss may not be sustainable and could lead to nutrient deficiencies or other health issues.

Individual Variations:

The effectiveness of a 1400 calorie diet for weight loss can vary based on factors such as age, gender, metabolism, activity level, and starting weight. It’s essential to adjust calorie intake and monitor progress based on individual needs and goals.

In summary, a well-planned 1400 calorie diet can indeed help you lose weight by creating a calorie deficit while ensuring you still receive essential nutrients for overall health.

Who is this 1400 Calorie Meal Plan pdf suitable for?

A 1400-calorie meal plan can be suitable for various individuals depending on their specific health goals, activity levels, age, gender, and overall health status. Generally, this caloric intake might be appropriate for:

1. Weight Loss:
   • Many adults, particularly women, might use a 1400-calorie plan for weight loss. It typically creates a caloric deficit, leading to weight loss if the individual’s daily caloric expenditure exceeds 1400 calories.
2. Sedentary Lifestyle:
   • Individuals with a sedentary lifestyle or low physical activity levels may find 1400 calories sufficient to maintain their weight or to lose weight without feeling excessively hungry.
3. Older Adults:
   • As people age, their metabolic rate often decreases. Older adults with a lower caloric requirement may find 1400 calories per day adequate to maintain a healthy weight.
4. Small-framed Individuals:
   • Those with smaller body frames or lower body weight might find that a 1400-calorie diet meets their nutritional needs while maintaining or losing weight.
5. Women:
   • Women generally have lower caloric needs compared to men, especially if they are of average or smaller body size, or if they are not highly active.

Things To Consider on a1400 Calorie Diet

• Nutritional Balance: It’s essential to ensure that the 1400 calories include a balanced intake of all essential nutrients: protein, carbohydrates, fats, vitamins, and minerals.
• Medical Conditions: Individuals with specific medical conditions or those who are pregnant or breastfeeding should consult with a healthcare provider before starting a 1400-calorie meal plan.
• Physical Activity: Active individuals or athletes typically require more than 1400 calories to meet their energy needs and support their training and recovery.

Why You’ll Love The Plan

Delicious Recipes: Each meal and snack in the PDF comes with detailed calorie and macronutrient counts for easy tracking.

Completely Free: This 1400 calorie meal plan PDF is available at no cost.

Provides Structure: Offers a clear framework for meal planning and healthy eating.

Printable for Easy Access: Easily print and place on your fridge for quick reference.

Suitable For Busy Persons: I understand the importance of convenience in your busy life, which is why this1400 calorie meal plan PDF is designed to be easy to follow and print.

1400 Calorie Meal Plan Pdf: Frequently Asked Questions

Do I need to take multivitamins when following this 1400 calorie meal plan pdf?

Considering the lower calorie intake of this plan, including multivitamins can be beneficial to ensure you’re receiving essential nutrients. This simple addition supports overall health while following your meal plan.

How do I boost protein intake of this 1400 calorie meal plan pdf?

To increase protein intake, focus on incorporating more high-quality sources like eggs, turkey, shrimp, salmon, tuna, and lean beef. These foods are rich in protein and lower in calories, making them perfect additions to your meals. By including more of these protein sources, you can meet your protein goals while maintaining your calorie intake.

How long should I stick to a 1400 calorie diet?

Plan to follow this diet for a few months initially. Afterwards, transitioning to a maintenance phase for several months before considering another round of weight loss is advisable. This approach helps prevent rapid weight regain often associated with yo-yo dieting. Taking breaks between weight loss phases allows your body to adapt and helps maintain results over the long term.

Can a 1400 calorie diet maintain weight?

A 1400 calorie diet can maintain weight for some individuals, especially those with a sedentary lifestyle. However, its effectiveness depends on factors such as activity level, metabolism, and individual needs. Monitoring weight and adjusting intake if necessary, as well as ensuring nutrient balance, are crucial. Consulting with a professional for personalized guidance is recommended.

What if I still feel hungry on a 1400 calorie diet plan?

To feel fuller without consuming more calories, incorporate plenty of leafy greens, cucumbers, celery, tomatoes, berries, watermelon, broccoli, and zucchini. These options are high in fiber, which increases feelings of fullness and satisfaction without significantly increasing calorie intake. They’re also packed with nutrients, making them excellent choices for overall health and weight management.

Who shouldn’t follow a 1400 calorie diet?

This plan may not be suitable for athletes, breastfeeding mothers, and pregnant women due to their increased energy and nutrient needs. Athletes require more calories for optimal performance, while breastfeeding mothers and pregnant women need extra calories to support milk production and fetal growth. Additionally, individuals with allergies or intolerances to nuts, eggs, or gluten should avoid this plan.

What zero-calorie sweetener is recommended for coffee/tea during weight loss?

Stevia is often preferred for its natural, calorie-free sweetness, low glycemic index, and tooth-friendly properties. However, be mindful of its slight bitter aftertaste and opt for pure stevia products to fully enjoy its benefits without compromising health advantages.

How can I prevent feeling tired on a 1400 calorie diet plan?

Ensuring adequate nutrient intake, staying hydrated, and prioritizing quality sleep are essential for preventing fatigue. Additionally, spacing out meals and snacks evenly throughout the day can help maintain steady energy levels.

When can I eat snacks? Is there a specific timing?

You can enjoy your snacks at any time during the day that suits your schedule. This flexibility allows you to manage hunger levels and maintain energy throughout the day.

1400 CALORIE MEAL PLAN PDF MENU

PLAN 1

• Breakfast: Eggs with Whole Grain Bread
• Lunch: Baked Italian Pasta
• Dinner: Chicken Waldorf Salad
• Snacks

PLAN 2

• Breakfast: Bagels with Cream Cheese
• Lunch: Shrimp & Squash Skillet with Rice
• Dinner: Tortilla Baked Eggs
• Snacks

PLAN 3

• Breakfast: Almond Butter Overnight Oats & Boiled Egg
• Lunch: Cheeseburger Salad
• Dinner: Baked Salmon and Green Beans
• Snacks

PLAN 4

• Breakfast: Eggs with Toast
• Lunch: Buffalo Tuna Salad Served on Lettuce
• Dinner: Turkey Quinoa Salad
• Snacks

PLAN 5

• Breakfast: Egg & Cheese Quesadilla
• Lunch: Roasted Cauliflower Bowl
• Dinner: Chicken Flatbread Pizza
• Snacks

PLAN 6

• Breakfast: Eggs with English Muffin
• Lunch: Broccoli Alfredo Pasta
• Dinner: Shrimp Taco Salad
• Snacks

PLAN 7

• Breakfast: Veggie Omelet
• Lunch: Creamy Turkey Salad
• Dinner: Lemon Herb Salmon Salad
• Snacks

1400 Calorie Meal Plan PDF

Kickstart your healthy eating habits with my balanced 1400 calorie meal plan PDF, packed with all the essential nutrients your body needs.

You will discover a variety of tasty and healthy recipes in this detailed 1400 calorie meal plan PDF, ensuring you never get bored with your meals.

How to Calculate You Energy Needs

The Mifflin-St Jeor equation is a widely used method to estimate Basal Metabolic Rate (BMR), which is the number of calories required to keep your body functioning at rest. Once BMR is calculated, it can be adjusted for physical activity level to estimate total daily calorie needs.

To determine if a 1400-calorie diet is suitable for a 30-year-old woman, we can use the Mifflin-St Jeor equation to estimate her Basal Metabolic Rate (BMR) and then adjust for her activity level. Let’s assume a weight of 60 kg and a height of 165 cm.

Example: Age 30

Height: 165 cm
Weight: 60 kg
Age: 30 years

BMR Calculation:

• BMR=10×60+6.25×165−5×30−161
• BMR=600+1031.25−150−161
• BMR=1320.25

Total Daily Caloric Needs To Maintain Weight

• Sedentary (1.2 Activity Factor):
  • Total Calories=1320.25×1.2=1584.3
• Lightly Active (1.375 Activity Factor):
  • Total Calories=1320.25×1.375=1815.34
• Moderately Active (1.55 Activity Factor):
  • Total Calories=1320.25×1.55=2046.39

Summary

For a 30-year-old woman who is 165 cm tall and weighs 60 kg:

• Sedentary: She requires approximately 1584 calories per day.
• Lightly Active: She requires approximately 1815 calories per day.
• Moderately Active: She requires approximately 2046 calories per day.

Suitability of a 1400 Calorie Diet For Weight Loss

• Sedentary: A 1400-calorie diet would be below her daily caloric needs (1584 calories) and could be suitable for weight loss. It would create a caloric deficit of about 184 calories per day.
• Lightly Active: A 1400-calorie diet would be significantly below her daily caloric needs (1815 calories) and could lead to a more substantial caloric deficit of about 415 calories per day.
• Moderately Active: A 1400-calorie diet would be well below her daily caloric needs (2046 calories) and would create a large caloric deficit of about 646 calories per day, which might be too restrictive and could impact her energy levels and overall health.

Conclusion

A 1400-calorie meal plan might be suitable for a 30-year-old woman who is sedentary and looking to lose weight. However, for those who are lightly active or moderately active, this caloric intake might be too low and could potentially lead to nutritional deficiencies or negative effects on energy and health.

It’s crucial for anyone considering a significant caloric reduction to consult with a healthcare provider or a registered dietitian to ensure the diet is safe, nutritionally adequate, and tailored to individual health needs and goals.

Detailed Nutrition Information

Day 1

Meal	Item	Weight (g)	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Breakfast	2 large eggs (raw weight: 100.6g)	100.6	143.8	0.966	12.48	10.02	–
	2 slices (56g)	56	140	26	6	2	4
	1/4 tsp olive/canola oil	1.125	9.95	0	0	1.125	–
	Salt and pepper to taste	–	–	–	–	–	–
	1 cup coffee with stevia	–	–	–	–	–	–
Meal 2: Lunch	365 by Whole Foods Market, Organic Angel Hair Pasta (56g)	56	200	43	6	1	2
	365 by Whole Foods Market, Organic Italian Herb Pasta Sauce (118g)	118	60	9	2	2.5	2
	365 by Whole Foods Market, Parmesan Shred (10g)	10	40	0	4	3	–
	113g boneless, skinless chicken breast (raw weight)	113	136	0	25.4	2.96	–
Meal 3: Snack	1 Pure Protein Bar (Chocolate Peanut Caramel)	50	190	16	20	6	–
	The Only Bean Crunchy Dry Roasted Edamame Snacks (Sea salt)	26	100	6	11	4	4
	1/2 cup low-fat milk	123	53	6.35	4.16	1.17	–
Meal 4: Dinner	113g boneless, skinless chicken breast (raw weight)	113	136	0	25.4	2.96	–
	1/2 tsp olive/canola oil	2.25	19.9	0	0	2.25	–
	1/4 cup Oikos Blended Non-Fat Greek Yogurt	37.5	22.5	1.5	4	0	–
	1 tbsp lemon juice	15	3.3	1.035	0.0525	0.036	0.045
	1/2 cup seedless red grapes (90g)	90	77.4	18.18	0.819	0.144	–
	4g walnuts	4	29.2	0.436	0.584	2.788	0.208
	50g granny smith apple	50	32.5	7.8	0.075	0.08	1.05
	50g chopped red onion	50	22	4.965	0.47	0.05	1.1
Meal 5: Snack	Snack	–	0	0	0	0	0
Day’s Total		–	1416	141.5	122.5	42	14.5

Day 2

Meal	Item	Weight (g)	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Breakfast	Dave’s Killer Bread Organic Everything Bagel, 1 bagel	95	260	44	13	5	5
	20 raspberries	38	19.76	4.52	0.456	0.248	2.48
	Salt and pepper to taste	–	–	–	–	–	–
	30g Philadelphia Cream Cheese	30	46	1.5	2.2	3.3	0.2
	1 cup coffee with stevia	–	–	–	–	–	–
	1 cup low-fat milk	246	106	12.7	8.32	2.34	–
	TOTAL	–	432	62.5	24	11	7.5
Meal 2: Lunch	130g shrimps (raw weight)	130	110.5	0	26.13	0.663	0
	1 small zucchini	118	20.1	3.67	1.43	0.378	1.18
	1 small yellow squash/crookneck	118	22.42	4.5784	1.1918	0.3186	1.18
	1 small green bell pepper	74	14.8	3.43	0.636	0.126	1.26
	3/4 tbsp oil	10.125	89.25	0	0	10.125	0
	1 clove garlic, minced	3	4.47	0.993	0.191	0.015	–
	1/3 tbsp paprika	2.3	6.4	1.233	0.3196	0.2923	0.79
	Salt and pepper, fresh parsley to taste	–	–	–	–	–	–
	1/2 cup cooked long grain brown rice	101	124	25.85	2.77	0.98	1.615
	TOTAL	–	392	40	32.5	13	6
Meal 3: Snack	Wonderful Pistachios No Shells, 1 bag (mixed variety)	21	130	6	5	10	2
	gimMe – Sea Salt Organic Roasted Seaweed Sheets, 1 package	5	30	1	1	2	1
	Pirate’s Booty Aged White Cheddar Cheese Puffs, 14g	14	70	9	1	3	0
	147g yellow fresh peach, 1 small fruit	147	67.6	14.8	1.34	0.397	2.2
	TOTAL	–	297.5	31	8.5	15.5	5
Meal 4: Dinner	Tortilla Baked Eggs	–	–	–	–	–	–
	2 large eggs (raw weight)	100.6	143.8	0.966	12.48	10.02	–
	Mission Zero Net Carb Original Tortilla	18	25	7	2	1.5	7
	Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese Block (14g)	14	55	0.5	3	4.5	–
	Season with salt, black pepper, red pepper flakes to taste	–	–	–	–	–	–
	50g baby spinach	50	13.5	1.205	1.425	0.31	–
	1/2 cup grape tomatoes	76	23.55	4.19	0.63	0.479	–
	1/2 tsp olive/canola oil	2.25	19.9	0	0	2.25	–
	TOTAL	–	281	14	19.5	19	7
Meal 5: Snack	Snack	–	0	0	0	0	0
	TOTAL	–	0	0	0	0	0
Day’s Total		–	1402.5	147.5	84.5	58.5	25.5

Day 3

Meal	Item	Weight (g)	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Breakfast	1 cup low-fat milk	246	106	12.7	8.32	2.34	–
	1/2 cup whole grain old-fashioned oats	40	152.8	27.48	5.4	2.356	–
	1 tbsp Great Value Natural Almond Butter	15	90	3	3	8	1
	1/2 cup blackberries	72	30.95	6.9	1	0.353	3.815
	1 large egg	50.3	73.9	0.483	6.24	4.35	–
	1/4 tbsp chia seeds	7.0875	34.5	2.975	1.17	2.175	–
	TOTAL	–	488	53.5	25	19.5	5
Lunch	Cheese Burger Salad	–	–	–	–	–	–
	Wish-Bone Light Thousand Island Salad Dressing (2 tbsp)	30	60	4	0	5	0
	160g ground beef (97% lean, 3% fat) (raw weight)	160	193.1	0	35.3	4.8	0
	1 clove garlic, minced	3	4.47	0.993	0.191	0.015	–
	86g romaine lettuce	86	18.06	3.4916	0.8428	0.0602	–
	1/2 cup grape tomatoes	76	23.55	4.19	0.63	0.479	–
	1 pickle (28g), 365 by Whole Foods Market, Organic Baby Dill Pickles	28	0	0	0	0	–
	1/4 red onion sliced	49.25	21.675	4.9	0.4625	0.04925	1.0825
	14g Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese Block, shredded	14	55	0.5	3	4.5	0
	TOTAL	–	376	18	40.5	15	1
Meal 3: Snack	Blue Diamonds Almond Dark Chocolate Cocoa Dusted Snacks (1 bag, 100 Calorie Packs)	18	100	6	3	8	2
	365 by Whole Foods Market, Cheese String Mozzarella (1 stick, 28g)	28	80	0	7	6	–
	TOTAL	–	180	6	10	14	2
Dinner	Baked Salmon and Green Beans	–	–	–	–	–	–
	1 tbsp lemon juice	15	3.3	1.035	0.0525	0.036	0.045
	140g salmon (Chicken of the Sea Wild Caught Alaskan Pink Salmon in Spring Water)	140	140	0	30	2	0
	56g green beans	56	192.08	35.896	10.528	1.1312	14.112
	1 clove garlic, minced	3	4.47	0.993	0.191	0.015	–
	Salt, pepper, and dill to taste	–	–	–	–	–	–
	1/2 tsp olive/canola oil	2.25	19.9	0	0	2.25	–
Day’s Total		–	1404	115.5	116.5	54	22

Day 4

Meal		Item	Weight (g)	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Breakfast		2 large eggs (raw weight)	100.6	143.8	0.966	12.48	10.02	–
		1/2 tsp olive/canola oil	2.25	19.9	0	0	2.25	–
		1/4 avocado sliced	50	80	4.26	1	7.35	3.35
		2 slices (56g)	56	140	26	6	2	4
		1 cup coffee with stevia	–	–	–	–	–	–
		TOTAL	–	383.5	31	19.5	21.5	7.5
Lunch		Buffalo Tuna Salad	–	–	–	–	–	–
		1 can light tuna, canned in water	165	191	0	42.1	1.35	0
		1/4 cup diced celery	25.25	3.525	0.75	0.174	0.043	0.405
		1 small carrot	50	20.5	4.79	0.465	0.12	1.4
		1/4 red onion diced	49.25	21.675	4.9	0.4625	0.04925	1.0825
		1 tbsp Hellman’s light mayo	15	35	1	0	3.5	0
		1/4 tbsp + 1/8 tbsp Frank’s Red Hot	–	–	–	–	–	–
		1/2 cup Oikos Blended Non-Fat Greek Yogurt	75	45	3	8	0	0
		TOTAL	–	316.5	14.5	51	5	3
Meal 3: Snack		PBfit All-Natural Peanut Butter Powder (4 tbsp)	32	120	12	16	4	4
		1 cup low-fat milk	246	106	12.7	8.32	2.34	–
		2 Medjool dates, pitted	48	133	36	0.868	0.072	3.22
		Total	–	359	60.5	25	6.5	7
Dinner		Turkey Quinoa Salad	–	–	–	–	–	–
		115g Ground Turkey (93% lean, 7% fat) (raw weight)	115	146.99	0	18.24	8.21	0
		1/2 cup cooked quinoa	92.5	111	19.7	4.07	1.775	2.59
		85g canned artichoke	85	45	10.1	2.45	0.289	4.84
		1 cup cherry tomatoes	149	26.8	5.8	1.31	0.298	1.79
		Salt, pepper, garlic powder to taste	–	–	–	–	–	–
		1 cup raw spinach	30	6.9	1.09	0.858	0.117	0.66
		TOTAL	–	336.5	158	77	23.5	24
Day’s Total			–	1395.5	264	172.5	56.5	41.5

Day 5

Meal	Item	Weight (g)	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Breakfast	Egg Cheese Quesadilla	–	–	–	–	–	–
	Mission Zero Net Carb Original Tortilla (2 tortillas)	36	50	14	4	3	14
	2 large eggs (raw weight)	100.6	143.8	0.966	12.48	10.02	–
	14g Organic Valley Gourmet Grassmilk Raw Cheddar Cheese	14	55	0.5	3	4.5	0
	Seasonings (salt, pepper, red pepper flakes)	–	–	–	–	–	–
	TOTAL	–	249	15.5	19.5	17.5	14
Lunch	Roasted Cauliflower Bowl	–	–	–	–	–	–
	1/2 cup cooked long grain brown rice	101	124	25.85	2.77	0.98	1.615
	1 small head cauliflower (4″ dia)	265	66.2	13.2	5.09	0.742	5.3
	1 tsp canola oil	4.5	39.8	0	0	4.5	0
	2 tsp taco seasoning	5.7	18.4	3.31	0.256	0	0.758
	113g boneless, skinless chicken breast (raw weight)	113	136	0	25.4	2.96	0
	1/4 cup cilantro	4	0.92	0.147	0.085	0.021	0.112
	1 lime (2″ dia)	67	20.1	7.04	0.469	0.134	1.88
	1/2 roma tomato	30	6.6	1.152	0.21	0.126	0.3
	1 tsp hot sauce	–	–	–	–	–	–
	1/4 avocado sliced	50	80	4.26	1	7.35	3.35
	1/4 cup water	–	–	–	–	–	–
	TOTAL	–	492	55	35.5	17	13.5
Meal 3: Snack	SkinnyPop Original Popcorn	18	100	10	1	7	2
	Atkins Endulge Chocolate Caramel Mousse Bar	34	100	22	3	4.5	8
	Total	–	200	32	4	11.5	10
Dinner	Chicken Flatbread Pizza	–	–	–	–	–	–
	1 Flatout Thin Pizza Crust, Rustic White	48	130	25	5	1	1
	1/4 cup 365 Organic Pizza Sauce	62	50	6	1	2.5	–
	200g boneless, skinless chicken breast (raw weight)	200	240	0	45	5.24	0
	7g 365 Organic Mozzarella Shred	7	22.5	–	–	–	–
	Seasonings (oregano, red pepper flakes)	–	–	–	–	–	–
	8g sliced black olives	8	9.28	0.483	0.067	0.872	0.128
	50g green bell pepper	50	10	2.32	0.43	0.085	0.85
	TOTAL	–	462	34	51.5	9.5	2
Day’s Total		–	1403	136.5	110.5	55.5	39.5

Day 6

Here is the consolidated nutritional table for Day 6, including all meals:

Meal	Item	Weight (g)	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Breakfast	Egg	–	–	–	–	–	–
	2 large eggs (raw weight)	100.6	143.8	0.966	12.48	10.02	–
	1/2 teaspoon olive/canola oil	2.25	19.9	0	0	2.25	0
	Salt and pepper to taste	–	–	–	–	–	–
	1 Thomas Light Multigrain English muffin	57	100	26	4	1	8
	1 cup of coffee with stevia	–	–	–	–	–	–
	TOTAL	–	263.5	27	16.5	13.5	8
Lunch	Broccoli Chicken Alfredo	–	–	–	–	–	–
	Barilla Protein Penne Pasta (Raw weight)	56	190	39	10	1	4
	1/4 broccoli bunch (raw weight)	152	51.75	10.1	4.275	0.5625	3.95
	1 teaspoon olive oil	4.5	39.8	0	0	4.5	0
	200g boneless, skinless chicken breast (raw weight)	200	240	0	45	5.24	0
	1/4 teaspoon salt	–	–	–	–	–	–
	1/8 teaspoon black pepper	–	–	–	–	–	–
	1 clove garlic, minced	3	4.47	0.993	0.191	0.015	–
	1/2 tablespoon all-purpose flour	3.90625	14.21875	2.98125	0.403125	0.038125	0
	1/4 cup + 1/8 cup low-fat milk	92.25	39.75	4.7625	3.12	0.8775	0
	365 by Whole Foods Market, Parmesan Shred	10	40	0	4	3	–
	TOTAL	–	620	58	67	15	8
Meal 3: Snack	Snack	–	–	–	–	–	–
	1 cup whole strawberries	144	46.1	11.1	0.965	0.432	2.88
	Quest Nutrition Cheese Crackers, Cheddar Blast	30	130	10	10	7	5
	Total	–	176	21	11	7.5	8
Dinner	Shrimp Taco Salad	–	–	–	–	–	–
	130g shrimps (raw weight)	130	110.5	0	26.13	0.663	0
	2 tsp McCormick Premium Taco Seasoning	6	20	4	0	0	–
	1 cup cherry tomatoes	149	26.8	5.8	1.31	0.298	1.79
	86g romaine lettuce	86	18.06	3.4916	0.8428	0.0602	–
	1/2 cup Goya canned golden corn (125g)	125	60	12	2	0	2
	1/2 teaspoon olive/canola oil	2.25	19.9	0	0	2.25	0
	1 tablespoon lemon juice	15	3.3	1.035	0.0525	0.036	0.045
	50g rinsed and drained black beans	50	59	9.9	3.455	0.635	3.345
	8g chips from Quest Nutrition Tortilla Style Protein Chips packet	8	32.5	1.25	4.5	1.5	–
	TOTAL	–	350	37.5	38.5	5.5	7
Day’s Total			1409.5	143.5	133	41.5	31

Day 7

Meal	Item	Weight (g)	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Breakfast	Egg Cheese Toast	–	–	–	–	–	–
	2 large eggs (raw weight)	100.6	143.8	0.966	12.48	10.02	–
	1/2 small onion	35	14	3.27	0.385	0.035	–
	1/4 tomato	31.25	5.625	1.215	0.275	0.0625	–
	50g baby spinach	50	13.5	1.205	1.425	0.31	–
	1 slice of Dave’s Killer Bread Thin	28	70	13	3	1	2
	TOTAL	–	247	19.5	17.5	11.5	2
Lunch	Turkey & Veggie Bowl	–	–	–	–	–	–
	1 large apple	242	148	35.8	0.411	0.363	5.08
	1 cucumber	301	45.2	10.9	1.96	0.331	1.5
	1 large carrot	72	29.5	6.9	0.67	0.173	2.02
	200g raw turkey breast (meat only)	200	228	0.28	47.4	2.96	0
	100g bell pepper	100	20	4.64	0.86	0.17	1.7
	Wish Bone Light Creamy Dressing, 2 tbsp	–	60	4	0	10.5	–
	TOTAL	–	530.5	58.5	51.5	4	10.5
Meal 3: Snack	Apple & Protein Chips	–	–	–	–	–	–
	Quest Nutrition Tortilla Style Protein Chips Variety Pack	32	130	5	18	6	–
	1 medium apple	200	122	29.6	0.34	0.3	4.2
	Total	–	252	34.5	18.5	6.5	4.2
Dinner	Mediterranean Salmon Salad	–	–	–	–	–	–
	1/2 tablespoon olive oil/canola oil + 1/4 tbsp water	7	62	0	0	7	0
	1 wedge yields	5.9	1.3	0.407	0.021	0.014	0.018
	150g pink salmon (Raw weight)	150	190.5	0	30.75	6.6	0
	Salad	–	–	–	–	–	–
	1 cup shredded Romaine or Cos Lettuce	47	7.99	1.55	0.578	0.141	0.987
	1 Mini cucumber	65	9.75	2.36	0.423	0.072	0.325
	1/2 roma tomato	30	6.6	1.152	0.21	0.126	0.3
	1/4 red onion sliced	49.25	21.675	4.9	0.4625	0.04925	1.0825
	President Fat Free Feta Crumbles (2 oz)	56	70	4	12	0	1.06
	TOTAL	–	370	14.5	44.5	14	4
Day’s Total			1399.5	127	132	36	20.5

All nutritional information has been meticulously calculated using the USDA Food Central database and verified with specific brand data where applicable, ensuring accuracy. This data is provided in this blog post to uphold transparency and build trust in the calculations. Rest assured, you can rely on the accuracy of these nutritional values.