A 1,400-Calorie Meal Plan

Registered dietician, Ashley Koff, has created a full meal plan—breakfast, lunch, dinner, and snacks—in a total of 1,400 calories.

Overly restricting calories or skipping meals can backfire, Koff explained: "When you eat light or skip meals during the day and then splurge at night, you're giving your body too much at one time and not enough at others."

According to a review published In April 2019 In Nutrients, a meal plan that involves frequent meals in smaller portions can result in reduced inflammation, an increase in generating new cells, and improved circadian rhythm—the natural 24-hour cycle the human body goes through.

It is important to keep in mind that a 1,400 calorie meal plan is not the best option for everyone. Calorie intake can vary per person and should be determined with your healthcare provider.

If you want to give it a try, here are some recipe ideas. Each meal is about 400 calories, while each snack is about 200 calories.

01 of 19

Breakfast Burrito

Breakfast

Fill one whole-wheat or corn tortilla with two scrambled egg whites, lightly sauteed veggies (mushrooms, onions, broccoli), 2 ounces of low-fat cheddar, two slices of avocado, and hot sauce.

02 of 19

Almond and Berry Panini

Breakfast

Spread two halves of a whole-grain English muffin or two mini waffles with 2 tablespoons of almond butter. Place halves together with 4–5 sliced strawberries between them.

Spritz with half a teaspoon of oil and grill in a preheated panini press on medium-high until toasted. You can also cook it in a skillet over medium-high heat.

03 of 19

Spiced Oatmeal

Breakfast

Mix 1/3 cup of raw oats, 1 teaspoon of honey, 1 teaspoon of cinnamon, and 1 teaspoon of nutmeg with about 1 cup of hot water; stir in 2 tablespoons of almond butter.

04 of 19

Grab 'n' Go Breakfast

Sprinkle 6 ounces of plain low-fat Greek yogurt with 1 teaspoon of cinnamon, 1 tablespoon of dried tart cherries, and 10–15 slivered almonds.

05 of 19

Spicy Sausage and Potato

Lunch

Halve a baked potato and top with 1⁄4 cup of shredded low-fat Monterey Jack or cheddar cheese.

Serve with one chicken sausage or a crumbled slice of turkey bacon. Top with salsa and serve with a side salad.

06 of 19

Chicken Pocket

Lunch

Combine 4 ounces of diced rotisserie chicken breast, 1/4 cup of low-fat plain Greek yogurt, one chopped medium stalk of celery, 3 tablespoons of diced cucumbers, five red grapes sliced in half, 1 tablespoon of Dijon mustard, 1 teaspoon of chopped dill, and a trace of honey.

Stuff into half a whole-wheat pita with romaine or spinach leaves.

07 of 19

Veggie Pizza

Lunch

Spread one whole-wheat tortilla with low-sodium tomato sauce, fresh basil leaves, and 2 ounces of goat cheese.

Serve with a large green salad or a side of cooked vegetables (like a frozen stir-fry mix).

08 of 19

Salmon Feta Salad

Lunch

Toss romaine, 1/4 cup of diced onions, 1 cup of chopped tomatoes, and 1 cup of chopped cucumber.

Top with 3 ounces of wild canned salmon (drained), 1 tablespoon of feta, 1 tablespoon of olive oil, and 2 tablespoons of balsamic vinegar.

09 of 19

Grab 'n' Go Lunch

From Chipotle, try the Vegetarian Burrito Bowl with cilantro-lime rice, pinto or black beans, salsa, a sprinkle of cheese, hot sauce, grilled peppers, onions, and lettuce.

10 of 19

Beef Fajitas

Dinner

Top a bed of sauteed onions and bell peppers with 4 ounces of cooked grass-fed beef cubes and a half cup of brown rice.

Drizzle with sauce made of 1 tablespoon of almond butter, 2 teaspoons of chili oil, and 1 teaspoon of diced ginger.

11 of 19

Quinoa Tabbouleh Salad

Dinner

Mix 3/4 cup of cooked quinoa with 1/4 cup of diced tomatoes, 1/4 cup of cucumbers, 2 tablespoons of diced parsley, mint, and scallions.

Add 1 tablespoon of olive oil and lemon juice, and a pinch of sea salt and pepper to taste.

12 of 19

Fish Special

Dinner

Cook 3 ounces of tilapia, cod, or wild salmon in a grill pan and serve with unlimited zucchini, asparagus, or tomatoes cooked in low-sodium vegetable broth; drizzle with 1 tablespoon of olive oil and serve with a half cup of brown rice, a half cup of whole-grain barley, or with 10–15 organic rice chips and salsa.

13 of 19

Bunless Burger

Dinner

Heat up a frozen turkey burger according to its package; top with grilled onions and mushrooms.

Place on a bed of lettuce with chopped tomatoes and sliced jalapenos. Enjoy with 1 cup of baked sweet potato fries.

14 of 19

Gorilla Sandwich

Snacks

Stuff one hollowed-out cucumber with 1/3 cup of hummus.

15 of 19

Hazelnut Butter Pear Sandwich

Snacks

Cut a medium-size pear into 4–6 slices; spread 1 teaspoon of chocolate hazelnut butter between each pair of slices.

16 of 19

Apples With Cheese

Snacks

Slice a large apple and top pieces with 1 ounce of goat cheese or Swiss cheese.

17 of 19

Cottage Cheese 'n' Chips

Snacks

Spread a half cup of low-fat cottage cheese on top of 15 whole-grain chips or crackers.

18 of 19

Fruit Smoothie

Snacks

Combine half of a banana or half of a peach, 3/4 cup of mixed berries (fresh or frozen), and 1 cup of unsweetened vanilla soy milk, low-fat milk, or plain low-fat Greek yogurt.

This recipe makes two servings. You can keep the second one in the fridge for up to three days.

Enjoy with 10 almonds.

19 of 19

DIY Trail Mix

Snacks

In a bowl, pair your favorite nuts, seeds, and dried fruits to create your own trail mix.

Take any nuts—walnuts, pecans, almonds, peanuts, hazelnuts, pistachios, or cashews—and pair with dried fruit such as raisins, cranberries, cherries, apricots, mangos, peaches, dates, or blueberries. For extra vitamins and minerals, add pumpkin or sunflower seeds.

Enjoy one serving, about 1/4 cup, of this healthy snack.

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