I hope you had gone through my previous post, How to start a weight loss Program. As i had mentioned there, im following a 1400 calories diet according to the calorie Counter.
So next step was dividing 1400 calorie diet. it depends on how many times you eat a day. The American Diabetes Association states that eating four or five smaller meals per day versus three larger meals helps to maintain healthy blood sugar levels, reduces blood cholesterol and may decrease your hunger. It gives an option to take 1 or 2 snacks in addition to your daily 3 meals.
A 1400-Calorie Meal Plan That Will Keep You Full All Day
| Option A | Option B |
| Breakfast 400 calories Snack 150 calories Lunch 400 calories Snack 150 Calories Dinner 400 Calories | Breakfast 450 calories Lunch 450 calories Snack 150 Calories Dinner 450 Calories |
I followed Option A in week-1.
Day 1
Breakfast
| 1 bowl Kellogg's Corn flakes with low fat milk | 338cal |
snack
| 1Apple | 95cal |
Lunch
| White rice + 2oz Grilled Chicken | 400cal |
snack
| Greek Yogurt | 100cal |
Dinner
| 2Chappathi/roti (240cal)+ fish curry | 450cal |
- For lunch i made grilled chicken with 1tsp olive oil, pepper n salt.
- For dinner i used salmon to make fish curry.
- Total calorie intake today is 1288.
About Workout :
- 15minutes Treadmill and 5 minutes Rowing in the morning from 7am to 7.25am
- 20 minutes treadmill, 5 minutes rowing and 5minutes cycling in the evening 6.30pm to 7pm.
- Total calorie burned today is 200 calories.
Day 2
Breakfast
| 1 bowl Kellogg's fruit loops with low fat milk | 310cal |
snack
| 1banana | 102cal |
Lunch
| Stir fried veggie wrap(350) + 1 scrambled Egg(91cal) | 441cal |
snack
| Kellogg's Granola Bar | 140cal |
Dinner
| 2 Chappathi (240cal)+ vegetable curry | 340cal |
About Diet :
- For lunch i used carrots, peppers, cucumber and avacado to make the veggie wrap.
- Total calorie intake today is 1343.
About Workout :
- 17minutes Treadmill and 10 minutes Cycling in the morning from 7am to 7.25am.
- 25 minutes treadmill, 5 minutes rowing and 10minutes cycling.
- Total calorie burned today is 266 calories.
Day 3
Breakfast
| 1 bowl oat meal with low fat milk | 300cal |
snack
| 1peach + 1/2 Cup icecream(i couldn help it :) 142cal | 238cal |
Lunch
| scrambled egg& 1bread , sweet potato 1/2(57cal) | 217cal |
snack
| 2plums and almonds | 100cal |
Dinner
| 2iddli (78)+ 1/4 cup sambar(75) | 155 |
About Diet :
- For snack i had ice cream as i was too tempted when i saw in freezer. so i limited the quantity and addedextra 5minutes in treadmill.
- Total calorie intake today is 1010calories, i know its too low and i was tired all the day.
About Workout :
- 25minutes Treadmill and 5 minutes Rowing and 5minutes cycling in the morning.
- 30 minutes treadmill, 6 minutes rowing and 10minutes cycling.
- Total calorie burned today is 360 calories.
Day 4
Breakfast
| 1 bowl Kellogg's honey loops with low fat milk | 338cal |
snack
| 1/2cup Grapes(31 cal) & 10 baby carrots(40cal) | 71cal |
Lunch
| White rice + Chicken curry | 370cal |
snack
| baked Tortilla chips :) & salsa | 210cal |
Dinner
| stir fried vegetable wrap+ 1 sweet corn(77cal) | 427cal |
About Diet :
- For snack i ate tortilla chips. i know its high in carbohydrates but when i gave it to my hus and daughter, i was too tempted and had it.
- Total calorie intake today is 1416.
About Workout :
- 35minutes Treadmill, 20minutes cycling and 6 minutes Rowing in the morning and evening. Yes, i did it!!
- Total calorie burned today is 500 calories.
Day 5
Breakfast
| 1 bowl Cheerios with low fat milk | 325cal |
snack
| 1Apple + 10 almonds | 150cal |
Lunch
|
Avocado and vegetable salad with boiled egg
| 400cal |
snack
| Greek Yogurt + small peach | 100cal |
Dinner
| 2dosa (240cal)+ fish curry | 450cal |
About Diet :
- Total calorie intake today is 1425.
About Workout :
- 35minutes Treadmill, 20minutes cycling and 6 minutes Rowing in the morning and evening.
- Total calorie burned today is 500 calories.
Day 6
Breakfast
| 1 bowl oats with low fat milk | 338cal |
snack
| 1banana + 10 almonds | 150cal |
Lunch
| cooked broken wheat+2oz Grilled Chicken | 300cal |
snack
| Greek Yogurt + 5 starwberries | 105cal |
Dinner
| 1 bowl vegetable salad + 1 slice brown bread | 450cal |
About Diet :
- Total calorie intake today is 1343.
About Workout :
- 35minutes Treadmill, 20minutes cycling and 6 minutes Rowing in the morning and evening.
- Total calorie burned today is 500 calories.
Day 7
Breakfast
| 1 bowl Kellogg's Corn flakes with low fat milk | 338cal |
snack
| carrots and grapes | 90cal |
Lunch
| Scrambled egg + salad | 400cal |
snack
| almonds + peach | 100cal |
Dinner
| 1 bowl vegetable salad + 1 chappathi | 300cal |
About Diet :
- Total calorie intake today is 1228.
About Workout :
- 35minutes Treadmill, 20minutes cycling and 6 minutes Rowing in the morning and evening.
- Total calorie burned today is 500 calories.
So this was my successful diet + work out for week 1. It helped me to increase my metabolism as it was a high protein, high fiber and low carbohydrates diet. I was more energetic and happy compared to other diets i had earlier. In next week im going to reduce the carbohydrates again and will upload later.
Lena
Lena
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