What I Eat in A Day for Weight Loss (1400 calorie day)

My 1400 Calorie day of meals I followed to loses weight. A low calorie diet and counting calories has been instrumental for me in my weight loss journey and keeping off the weight. Here’s what 1400 calories looks like for me for a full day of eating.

My Calorie Counting Success

I’ve been able to lose 20 lbs of fat, gain 10 pounds of muscle, and stay lean for 2 years now from counting calories and macros!

Whether you are trying to maintain a weight loss, or lose weight for the hundredth time, I hope you consider ditching the complicated food combining and settle on simple calorie counting.

Counting calories to lose weight allows for a lot of flexibility in food choices if you can keep the cravings away.

In order to lose the last 20 lbs, I set my calories to 1200 (see my 1200 calorie plans here). However, after losing fat and gaining muscle, I’ve been able to maintain at around 1500 calories. (see the 1500 calorie plan here)

I first set my calories, and then break down the calories into what macros I want to hit for the day (or season). For example, on 1400 calories, I’m just trying to eat more than 125 g of protein, and keep my carbs under 125, unless I have an extra long run.

Most times calorie counting doesn’t work for people because their food choices cause them to eat more. When you stick with 1400 calories worth of hyperpalatable food like Crumbl cookies, you won’t be satisficed and you’ll just want more cookies. (Although I do eat 150 calories of Crumbl Cookies per week. LOL)

Contrast that to filling up on 1400 calories on whole foods, high in protein, and not only can you eat more filling food, your cravings to overeat subside.

After decades of trying to play the diet game, counting calories has been the number one thing that has helped me lose all the weight, and stay lean.

So, here’s a typical day for me. It’s enough food for me (I’m 5 feet tall), and I have plenty of energy to sustain my exercise, as well as a full day of working. You should measure and weigh your food long enough to figure out the right calorie level for your size and lifestyle.

My 1400 Calorie Day

1378 calories, 148 g protein, 130 g carbs, 34 g fat

BREAKFAST

406 calories, 39 g protein, 26 g carbs, 17 g fat

• 1 cup egg whites
• 1 slice Sargento thin sliced cheese
• ⅓ cup dry oats
• 22 g raspberries
• 2 tablespoons whipped cream
• 2 slices turkey bacon
• 40 g avocado

LUNCH

367 calories 38 g protein, 40 g carbs, 6 g fat

• 100 g asparagus (see my 1 minute asparagus hack here)
• 1 ⅓ cup cauliflower rice
• ½ teaspoon Popcorn seasonings Nacho Cheddar
• 2 tablespoons light sour cream
• 2 tablespoons G Hughes sugar free honey mustard
• 5 ounces chicken tenders
• 125 g sweet potato

SNACK/DESSERT

286 calories, 32 g protein, 36 g carbs, 3 g fat

• ¼ cup frozen blueberries
• 1 frozen banana
• 2 scoops vanilla protein powder
• 1 tablespoon whipped cream
• (blended in a food processor)

DINNER

319 calories, 39 g protein, 27 g carbs, 8 g fat

• 8 ounces Healthy Noodle brand noodles (30 calories per serving! I eat two servings)
• 1 cup chopped broccoli
• 75 g mushrooms
• 4 ounces lean ground turkey (90%)
• 2 tablespoons nutritional yeast

Printable link for 1400 calorie day (in recipe card below)

• 
  Printable Macro Friendly Meal Plan {and my 1500 calorie day}
• 
  Learning, Lifting, and Long Distance Running (plus a 1450 calorie day)
• 
  Diet Hack- Delaying Breakfast {plus 1450 Calorie Day with 132 g Protein}
• 
  I am Not a Garbage Disposal…{Diet Journal Entry and a 1500 calorie day}
• 
  Following a Basic Macro Plan {and a 1700 calorie day}
• 
  Keeping a Weight Loss Journal {& my 1445 calorie day}
• 
  Full Day of Eating for Weight Loss 1500 calories and 150 g Protein
• 
  High Protein Camping food We Ate on the River
• 
  1300 Calorie Diet for Weight Loss {Full Day of Eating}
• 
  Bikini Competition Prep Diet and Workout Plan
• 
  What I Eat in A Day for Weight Loss (1400 calorie day)
• 
  Best 2 Week Healthy Dinner Plan for the Whole Family {with Printable}