Weight Loss Over 40 with Full Day of Eating {1400 Calorie Meal Plan}

| | | |

At 44 years old, I finally lost weight by counting calories and macros. Here’s a typical full day of eating for me at 48 years old.

Jump to the Meal Plan

After the race from the photo on the left, I wanted to get more disciplined about losing weight. I was having a mid-life crisis and frustrated that I had been “trying to lose weight” for 25+ years, and never reached my goal. (despite being a healthy eater, and consistently exercising)

amy roskelley weight loss over 40 transformation (Custom)

Want to save this post?

Enter your email below and get it sent straight to your inbox.

Save Recipe

So, I got serious!

  • 𝐏𝐡𝐚𝐬𝐞 𝟏: The first 10ish lbs I used 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐞𝐚𝐭𝐢𝐧𝐠 – I got pretty close to my goal weight by eating without distractions, and really paying attention to my food. (read about that here)
  • 𝐏𝐡𝐚𝐬𝐞 𝟐: The last 10 lbs, I 𝐂𝐨𝐮𝐧𝐭𝐞𝐝 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 & 𝐦𝐚𝐜𝐫𝐨𝐬: To really get those last 10 lbs off, I was eating 1200 calories a day. (These calories aren’t appropriate for everyone, but I’m 5ft tall, and it’s the only thing that got the scale moving). This took me 4-6 months to lose 10lbs: Weight loss is a long game! (read the last 10 lbs here)
  • 𝐏𝐡𝐚𝐬𝐞 𝟑: 𝐈 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧𝐞𝐝 𝐦𝐲 𝐰𝐞𝐢𝐠𝐡𝐭 by increasing my calories to 1500. After putting on muscle, you can maintain your weight at higher calories, which is awesome! I also added an additional 400 calories (100 grams of carbs), two days a week. (you can get that 1500 calorie meal plan here)
  • 𝐏𝐡𝐚𝐬𝐞 𝟒: 𝐈 𝐡𝐚𝐯𝐞 𝐬𝐭𝐚𝐲𝐞𝐝 𝐰𝐢𝐭𝐡𝐢𝐧 𝟓 𝐥𝐛𝐬 of my goal weight by loosely counting 1500-2000 calories, and eating a some untracked calories each day. (with the two high calorie days) I’ve been able to stay within 5 lbs since last fall.
  • 𝐏𝐡𝐚𝐬𝐞 𝟓: 𝐓𝐇𝐄 𝐍𝐄𝐗𝐓 𝟒𝟎 𝐝𝐚𝐲𝐬! I’m getting ready for a bodybuilding show in 40 days, so back to accurately tracking 1500 calories (without the extra bites and nibbles). Also including the two high calorie/high carb days per week for 1900 calories.

I haven’t tracked everything over the past year, but I like generally know what I’m eating, and tracking most of my food helps me do that.

What my fitness goals are

It’s currently May 2022, and I decided to sign up for another bodybuilding/ bikini show in just 40 days! This time, I decided to do it without a coach.

I also have a second goal of running (and getting a BQ time) a marathon on June 3rd.

Many people say these goals can not both be pursued, because growing muscle and training for endurance aren’t possible at the same time.

HOWEVER, I’m not an elite athlete. I am competing recreationally. The muscle I might lose to endurance or vice versa is honestly negligible. If I was an elite athlete and every ounce of muscle mattered, I’d pick one sport. But, when it’s just for fun- I can totally do both!

So, onto my 1400 calorie day!! I’m carb & calorie cycling right now, and it’s working well for me. I’m getting leaner, stronger, and faster.

I’m staying between 1400-1500 calories most days of the week, but adding 400 calories in carbs (100 g of extra carbs) twice a week!

The 1400 calorie full day of eating.

1413 calories, 145 g protein, 134 g carbs, 30 g fat What I eat in a day for weight loss, and weight maintenance as a bikini competitor

full day of eating 1400 calories breakfast lunch snack and dinner


361 Calories, 38 g protein, 11 g carbs, 16 g fat

  • 1 cup egg whites
  • 1 whole egg
  • 2 slices thin sliced cheddar
  • 2 slices turkey bacon
  • 1 medium grapefruit


360 Calories, 46 g protein, 42 g carbs, 0 fat

  • 150 g summer squash
  • 6 ounces chicken tenders
  • 150 g sweet potato


332 Calories, 33 g protein, 32 g carbs, 11 g fat

  • 1/ 1/2 cup green beans
  • 2 cups spaghetti squash
  • 5 ounces Ground Turkey


360 Calories, 36 g protein, 49 g carbs, 3 g fat

  • 1 1/2 scoops protein powder
  • 3/4 cup frozen raspberries
  • 1 frozen banana
  • 2 tablespoons whipped cream
  • 1 maraschino cherry

Follow me on Instagram, pinterest, tiktok, youtube where I share my Full day of eating videos here!

full day of eating on 1400 calories with before and after weight loss transformation

Related Articles


  1. Hi Amy,
    I was so inspired by your story and Iā€™m thankful to have found your site! I purchased a 30 day meal plan from your site but I have no confirmation in email. I did check spam as well, nothing there. I am really looking forward to starting the plan. Can you please point me in the right direction?

Leave a Reply

Your email address will not be published. Required fields are marked *