7-Day Weight-Loss Diet Meal Plan-1400 Calories

Chicken Breast Stuffed with Pimiento Cheese

EatingWell.com

EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables. Below is a 7 day menu for those at the 1,400 a day caloric level. Following these menus along with your SKINNY FIBER will help you achieve the weight-loss goals you have set for yourself.

Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.

7 Day Weight Loss 1400 calorie menu - Day 1

• BREAKFAST

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 1/4 Cups Cheerios Cereal

• MORNING SNACK

  • 1 Cup Cantaloupe Melon
  • 1/2 Cup Low Fat, Low Sodium Cottage Cheese

• LUNCH

  • Warm Salmon Salad with Crispy Potatoes
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Skim Milk
  • 1 Fudgsicle, no sugar added

• AFTERNOON SNACK

  • 2 Tablespoons Prepared Hummus
  • 4 Ounces Carrot Sticks

• DINNER

  • 2/3 Cup Cooked Brown Rice
  • 1 Cup Steamed Spinach
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  • Beef Tataki
  • “Cocoa-Nut” Bananas

    
    

    
    

    7 Day Weight Loss 1400 calorie menu - Day 2

    • BREAKFAST

      • 1 Cup Skim Milk
      • 1 Banana, small
      • 1 1/4 Cups Bran Flakes Cereal

    • MORNING SNACK

      • 1 Fruit & Nut Granola Bar

    • LUNCH

      • A Gilding of Shrimp & Saffron Rice
      • 1 Whole-Wheat Bread
      • Watermelon-Blueberry Ice Pops

    • AFTERNOON SNACK

      • 1 Cup Popcorn, air popped
      • 1 Cup Skim Milk

    • DINNER

    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Low Calorie Caesar Salad Dressing
    • Grilled Chicken Tenders with Cilantro Pesto
    • 1/2 Cup Cooked Couscous
    • 1/2 Cup Steamed Red Cabbage
    • 1 Peach, medium
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    7 Day Weight Loss 1400 calorie menu - Day 3

    • BREAKFAST

      • 1 Whole-Wheat English Muffin
      • 1 Cup Skim Milk
      • 1/2 Cup Blueberries
      • 1 Tablespoon Creamy Peanut Butter, unsalted

    • MORNING SNACK

      • 1 Apple, small

    • LUNCH

      • 2 Cups Tossed Salad Mix
      • 4 Teaspoons Vinegar & Oil Salad Dressing
      • Salmon Chowder
      • 1/2 Cup Fresh Pineapple
      • 1 Slice Reduced-Calorie Oatmeal Bran Bread

    • AFTERNOON SNACK

      • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
      • 2 Tablespoons Low-Fat Granola Cereal with Fruit

    • DINNER

    • Lemon-Dill Green Beans
    • 1 Cup Skim Milk
    • Chicken Breasts Stuffed with Pimiento Cheese
    • 1/2 Cup Cooked Quinoa
    • 1 Nectarine, medium
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    • 7 Day Weight Loss 1400 calorie menu - Day 4

      • BREAKFAST

        • 1 Cup Skim Milk
        • 2/3 Cup Hot Oatmeal
        • 1 Ounce Dried Fruit
        • 1 Tablespoon Walnuts

      • MORNING SNACK

        • 1 Kiwi

      • LUNCH

        • 1 Cup Tossed Salad Mix
        • 1 Tablespoon Vinegar & Oil Salad Dressing
        • Lemon Chicken Stir-Fry
        • 1/2 Cup Cooked Couscous
        • 1 Cup Honeydew Melon

      • AFTERNOON SNACK

        • 1 Cup Blackberries
        • 1 Cup Skim Milk

      • DINNER

      • 1/2 Cup Cooked Brown Rice
      • Pistachio-Crusted Tuna Steaks
      • Roasted Brussels Sprouts & Shallots
      • 1/2 Cup Mango
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      • 7 Day Weight Loss 1400 calorie menu - Day 5

        • BREAKFAST

          • 1 Scrambled Eggs
          • 1 Corn Tortilla
          • 2 Tablespoons Prepared Salsa
          • 3/4 Cup Grapefruit
          • 1 Cup Skim Milk

        • MORNING SNACK

          • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

        • LUNCH

          • 1 Cup Skim Milk
          • 1 Cup Tossed Salad Mix
          • 1 Tablespoon Low Calorie Caesar Salad Dressing
          • Sweet Potato-Turkey Hash
          • 1/2 Cup Unsweetened Applesauce

        • AFTERNOON SNACK

          • 1 Ounce Whole-Wheat Pretzel

        • DINNER

        • Cauliflower & Couscous Pilaf
        • 3/4 Cup Cooked Carrots, Sliced
        • Mustard-Maple Pork Tenderloin
        • 1 Cup Grapes
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        • 7 Day Weight Loss 1400 calorie menu - Day 6

          • BREAKFAST

            • 1 Cup Skim Milk
            • 1 Whole-Wheat English Muffin
            • 1 Tablespoon Creamy Peanut Butter
            • 1 Tablespoon Sugar-Free Jam

          • MORNING SNACK

            • 1 Orange, medium

          • LUNCH

            • Fragrant Shredded Beef Stew
            • 1 Cup Skim Milk
            • 1 Whole-Wheat Pita Bread, small
            • 1 Cup Watermelon

          • AFTERNOON SNACK

            • 8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

          • DINNER

          • Seared Scallops with Brandied Leeks & Mushrooms
          • 1/2 Cup Cooked Brown Rice
          • 1 Cup Steamed Cauliflower
          • 1 Cup Grapes
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          • 7 Day Weight Loss 1400 calorie menu - Day 7

            • BREAKFAST

              • 1 Cup Skim Milk
              • 1 Plum
              • Egg & Salmon Sandwich

            • MORNING SNACK

              • 1 Serving Apple, small

            • LUNCH

              • 1 Veggie Burger
              • 1 Whole-Wheat Roll
              • Cucumber & Black-Eyed Pea Salad
              • 1 Apricot

            • AFTERNOON SNACK

              • 6 Ounces Carrot Sticks
              • 1/4 Cup Salsa

            • DINNER

            • 1 Cup Skim Milk
            • 3/4 Cup Steamed Green Beans
            • Barbecue Pulled Chicken
            • 1/2 Cup Cooked Brown Rice
            • 1 Peach, medium
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