Nadirah Heal Thee Network’s 1400 Calorie or Less Meal Plan

Looking for a nutrition guidelines for 2014?! Here is a meal plan that you can use to get you started!

1400 Calorie Meal Plans

Tips for Dieting:

The first thing I want all of you to remember is to drink one gallon of water per day. Water is the key to a healthy metabolism! If you drink at least a gallon of water a day you are going to have more bowel movements and you will excrete toxins and sodium through urination. If you like you can drink herbal teas such as green tea, chamomile tea, eucalyptus, Echinacea tea, and so forth.

The second thing to remember is to season your food with no salt seasonings like Ms. Dash, Herbs, and other Spices. Although salt is not fating it can cause you to retain water which will promote weight gain. Also use splenda or stevia, maple syrup is also good. Stay away from white sugar at all cost; because it’s just not healthy, and it promotes fat cell growth, and fungus like yeast!

Remember that you are eating for health NOT entertainment! Most people eat because they are bored, they eat in front of the T.V., and they eat while socializing with friends. The key to remember is to eat light and do not over indulge.

Below are 14 meal plans that I want you to use for the next 4 weeks, after 4 weeks. You can mix and match, and eat lunch for dinner, and dinner for breakfast it doesn’t matter. If you don’t eat beef, chicken, or shell fish, substitute it for something else from the meal plans below. I wanted to include as many nutrients as I can so that just in case you wanted variety you have it. If you follow these guidelines you can lose between 1-3 pounds per week.

Day 1

Breakfast: 1 medium banana, 109 calories

2 tsp peanut butter, 190 calories

299 calories

Snack: 2 scoops whey protein, 222 calories

1 cup skim milk, 86 calories

308 calories

Lunch: turkey sandwich, 2 slices bread, 140 calories

1 slice cheese 110 calories

1 tomato slice 6 calories

2 slices deli turkey 60 calories

2 ice berg leaf lettuce 2 calories

1 tsp mayonnaise 100 calories

388 calories

Snack: 1 cup apple sauce 194 calories

Dinner: 2 scoops whey protein in water 222 calories

Total Daily Caloric Intake 1401 calories.

Day 2

Breakfast: 1 cup cheerios, 110 calories

1 cup skim milk, 86 calories

296 calories

Snack:  24 almonds 164 calories

1 scoop protein in water 111 calories

275 calories

Lunch: tuna salad

2 oz canned tuna in water drained, 70 calories

1 cup romaine lettuce, 18 calories

1 hardboiled egg, 78 calories

½ cup raw fresh carrots, 24 calories

1 tsp extra virgin olive oil, 130 calories

2 tsp apple cider vinegar, 4 calories

5 multigrain or whole wheat crackers, 130 calories

454 calories

Snack: small apple, 63 calories

Dinner: 4 oz baked chicken breast, 160 calories

½ cup long grain brown rice, 80 calories

½ cup steamed broccoli, 52 calories

Total Daily Caloric Intake 1,380 calories

Day 3

Breakfast: 2 waffles (multi grain or whole wheat), 190 calories

2 tsp butter, 100 calories

4 tsp maple syrup, 208 calories

1 cup skim milk, 86 calories

584 calories

Snack: 1 cup strawberries, 43 calories

Lunch: ¼ cup whole wheat pasta boiled, 170 calories

½ cup frozen mixed veggies steamed, 35 calories

1 tsp extra virgin olive oil, 130 calories

335 calories

Snack: protein shake 2 scoops whey protein in water, 222 calories

Dinner: 4 large shrimp steamed, 30 calories

2 cups fresh spinach steamed 14 calories

½ cup boiled yam 79 calories

123 calories

Total Daily Caloric Intake 1,399 Calories.

Day 4

Breakfast: Blue berry muffin, 360 calories

Snack: 1 cup plain yogurt (low fat), 150 calories

½ cup grapefruit, 53

Lunch: 3 oz baked wild salmon, 155 calories

1 cup cucumber diced, 16 calories

1 large tomato diced, 38 calories

209 calories

Snack: 2 scoops whey protein (in water) 222 calories

½ grapefruit 53 calories

275 calories

Dinner: 1 medium chicken breast baked, 140 calories

½ baked potato 110 calories

2 tsp sour cream 60 calories

1 tsp butter 50 calories

360 calories

Total Daily Caloric Intake 1, 407 Calories

Day 5

Breakfast: 1 banana, 109 calories

2 tsp peanut butter 190, calories

Snack: 2 scoops whey 222, calories

Lunch: (home made pizza) 1 slice whole wheat bread, 110 calories

½ cup tomato sauce 45 calories

½ cup ground turkey 97% lean, 120 calories

¼ cup mild cheddar cheese 220 calories

495 calories

Snack: 50 blueberries 38 calories

Dinner: 2 cups cauliflower, 56 calories

2 boneless chicken breast (Tyson or 3 oz) 200 calories

½ cup wild rice 83 calories

Total Daily Caloric intake 1, 393 calories

Day 6

Breakfast: (omelet), ½ cup egg white substitute 60 calories

2 tsp fresh scallions, 4 calories

1 cup chopped spinach, 7 calories

2 tomatoes slices diced, 12 calories

¼ cup mild cheddar, 220 calories

303 calories

Snack: 2 rice cakes (regular), 120 calories

2 tsp jelly, 35 calories

Lunch: (power shake)

1 scoop whey protein, 111 calories

½ banana, 70 calories

½ cup soy milk, 81 calories

½ cup plain low fat yogurt, 75 calories

337 calories

Snack: ¼ cup cashews, 160 calories

Dinner: 3 oz baked lamb (trimmed/ lean cut), 171 calories

1 sweet medium sweet potato baked in skin, 171 calories

2 tsp butter, 100 calories

1 cup acorn squash baked and cubed, 82 calories

Total Daily Caloric Intake 1,422

 

Day 7

Breakfast: 2 slices beef bacon, 100 calories

1 whole egg scrambled, 97 calories

1 (ego) butter milk waffle, 120 calories

2 tsp maple syrup, 104 calories

401 calories

Snack: large red apple, 125 calories 125 calories

Lunch: ½ cup mixed vegetables, 35 calories

½ cup black beans (Progresso), 100 calories

½ cup long grain white rice, 102 calories

11 Tortilla Chips (Tostitos) approximately 11 chips, 140 calories

377 calories

Snack: 1 grapefruit, 106 calories 106 calories

Dinner:  (taco) 1 taco shell (El Paso), 100 calories

4 oz ground turkey (97% lean), 120 calories

1 slice tomato diced, 6 calories

2 medium spinach leaves, 4 calories

1 oz mild cheddar cheese, 110 calories

2 tsp sour cream 52 calories

392 calories

Total Daily Caloric Intake 1, 401 calories

Day 8

Breakfast: 3 home-style, frozen pancakes (Aunt Jemima), 210 calories

¼ cup maple syrup, 210 calories

420 calories

Snack: 1 grape fruit, 106 calories

Lunch:  (tuna sandwich and cucumber and tomato salad)

2 oz solid white canned tuna in water (albacore), 70 calories

1 tsp mayonnaise, 100 calories

2 slices whole grain bread, 140 calories

Snack: 2 celery stalks, 12 calories

1 tsp peanut butter (maranatha natural), 95 calories

107 calories

Dinner: 8 large shrimp (baked), 60 calories

1 medium sweet potato baked in skin, 117 calories

1 tsp butter, 50 calories

(Carrots and cabbage boiled) ½ cup raw shredded carrots, 24 calories

1 cup raw shredded red cabbage, 19 calories

270 calories

Total Daily Caloric Intake 1,388

 

Day 9

Breakfast: ¼ cup egg white substitute, 30 calories

1 whole shiitake mushroom (diced), 11 calories

1/3 cup frozen chopped spinach, 20 calories

1 oz Kraft natural, mild cheese, 110 calories

1 slice whole wheat toast dry, 69 calories

240 calories

Snack: 1 oz or 24 almonds, 164 calories

Lunch:  (berry smoothie) 2 scoops whey, 222 calories

¼ cup plain yogurt, 60 calories

50 blue berries (fresh), 38 calories

1 cup raspberries (fresh), 60 calories

380 calories

Snack: 4 oz light-n-lively cottage cheese w/peach and pine apple, 100 calories

1 scoop whey protein, 100 calories

200 calories

Dinner: 4 oz sirloin steak (lean cut) 111 calories

Baked potato, 220 calories

1 tsp butter, 50 calories

1 cup steamed asparagus, 31 calories

412 calories

Total Caloric Intake 1,408

 

Day 10

Breakfast: 1 cup plain low fat yogurt, 150 calories

1 scoop whey protein, 100 calories

10 strawberries, 40 calories

290 calories

Snack: 20 lightly salted pretzels, 120 calories

Lunch: (homemade steak burger)

4 oz lean sirloin steak (baked), 111 calories

Whole wheat hamburger bun, 130 calories

1 tsp mayonnaise, 100 calories

1 tomato slice, 6 calories

4 medium spinach leafs 8 calories

355 calories

Snack: (tomato and onion salad) 1 small red tomato diced, 38 calories

½ onion diced, 21 calories

1 tsp olive oil, 130 calories (mix and sauté in sauce pan for 5 minutes on high heat)

319 calories

Dinner:  (homemade chicken pasta) 3 oz cooked whole wheat pasta, 255 calories

1 medium baked boneless, skinless, chicken breast, 140 calories

1 tsp butter, 50 calories

2 cups raw spinach, 14 calories

459 calories

Total Daily Caloric Intake 1,413

 

Day 11

Breakfast: 1 cup cream of wheat in water, 121 calories

1 tsp butter, 50 calories

Handful blueberries (approximately 50), 38 calories

209 calories

Snack: 2 scoops whey protein, 222 calories

Lunch: (homade loaded baked potato)

1 baked potato in skin, 220 calories

1 tsp butter, 50 calories

3 slices turkey bacon chopped, 90 calories

¼ cup healthy choice fancy shred low fat cheese, 50 calories

410 calories

Snack: 2 scoops whey protein, 222 calories

Dinner: 4 oz cod, 89 calories

1 cup long grain white rice, 205 calories

2 small red peppers grilled, 40 calories

334 calories

Total Daily Caloric Intake 1,397

Day 12

Breakfast: 1 peach, 68 calories

1 cup cream of wheat instant (in water) 121 calories,

1 tsp butter, 50 calories

239 calories

Snack: 3 cups of butter flavored microwavable popcorn (pop secret), 100 calories

Lunch:  (homemade chicken salad) 3 oz canned chicken breast (chunk in water), 90 calories

8 herb seasoned crotons, 60 calories

1 cup shredded lettuce, 7 calories

1 cup shredded spinach, 7 calories

½ cup raw carrots, 24 calories

2 tsp olive oil, 260 calories

448 calories

Snack: whey protein shake, 222 calories

Dinner: (Homemade turkey burger)

4 oz ground turkey (make it into hamburger patty over the stove or bake), 120 calories

1 whole grain hamburger bun, 130 calories

1 slice tomato, 4 calories

2 onion rings raw, 4 calories

2 lettuce leas 2 calories

1 tsp mayo, 100 calories

1 slice (healthy choice) cheese, 40 calories

400 calories

Total Daily Caloric Intake 1,409

 

 

 Day 13

Breakfast: 1 cup diced honeydew melon, 60 calories

1 oat bran English muffin, 120 calories

1 tsp butter, 50 calories

230 calories

Snack: whey protein shake, 222 calories

Lunch: (homemade nachos) 15 blue corn chips, 140 calories

3 oz grilled chicken breast diced, 100 calories

¼ cup healthy choice shredded cheese, 50 calories

½ cup Progresso red beans (canned, and washed and drained), 100 calories

2 tsp regular sour cream, 60 calories

350 calories

Snack: 2 rice cakes, 120 calories

2 tsp jelly, 35 calories

155, calories

Dinner:  3 oz grilled chicken breast, 100 calories

Baked potato, 220 calories

1 cup steamed asparagus, 31 calories

351 calories

Total Daily Caloric Intake 1,408

 

Day 14

Breakfast: 1 cup white grits cooked in water, 145 calories

1 small green apple, 63 calories

208 calories

Snack: 24 almonds, 164 calories

1 banana, 93 calories

257 calories

Lunch: 3 oz baked or grilled salmon, 155 calories

1 cup wild rice, 166 calories

1 cup zucchini squash, 16 calories

337 calories

Snack: 4 celery spears, 24 calories

2 tsp peanut butter, 190 calories

1 rice cake, 60 calories

274 cals

Dinner: 4 grilled shrimp 60 cals

1 cup white rice, 205 calories

2 cups steamed broccoli, 50 calories

315 calories

Total Daily Caloric Intake, 1,391

 

 

 

 

 

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