1400 Calorie
Low-Carb diet and meal plan
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Example 1400 calorie
low-carb diet plan
Example 1400 Calorie Low-Carb Meal Plan
118.3g Carbs
44.4g Fat
126.9g Protein
Breakfast
463.2 Calories |
58.6g Carbs |
10.0g Fat |
36.8g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Blueberries
148
g
Blueberries
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
483.3 Calories |
55.8g Carbs |
14.4g Fat |
36.3g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Celery & Hummus
Eat celery with hummus.
|
Dinner
419.9 Calories |
4.0g Carbs |
20.0g Fat |
53.9g Protein
1
breast
Grilled chicken mediterranean
419.9 Calories |
4.0g Carbs |
20.0g Fat |
53.9g Protein
|
Grilled chicken mediterranean
scaled to 1 breast
1/4 cup cherry tomatoes
Cherry tomatoes
1/4 cup
Olives
3/4 tbsp, drained
Capers
3/4 tbsp
Olive oil
1 breast
Chicken breast
1 dash
Salt
1 dash
Pepper
|
Grilled chicken mediterranean
Preheat oven to 475F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
|