1400 Calorie Keto Meal Plan – Overview
When the 1400 calorie keto meal plan first came into the spotlight, many people argued about its effectiveness due to the higher fat content within the diet plan.
Well, the same misconception disappeared in a whisker once they learned about the unending benefits of this plan regarding their health and well-being.
A Keto diet helps keep your health and fitness in check while further facilitating your weight loss goals.
Although many people still complain about the various side effects of the 1400 calorie keto meal plan, it’s all about following the right guidelines in the same context.
Guidelines to follow during the 1400 calorie keto meal plan
Keep track of your carbs
The 1400 calorie keto meal plan is all about minimizing your carbs intake and this is where you have to pay the most attention daily.
While doing that, you must eliminate all the processed carbs from your diet while replacing them with their healthier counterparts.
Go for the healthy fats.
Although the keto diet has a higher fat content, you must always choose healthy fat options. People generally take fats in a bad context and this is where it all goes wrong for them.
Consumption of healthy fats in smaller amounts can make you feel filled for longer hours, where you can consume fewer calories during the day.
Bulk up on the non-starchy vegetables
When it comes to vegetables, always opt for non-starchy vegetables like broccoli, spinach, asparagus, and so on.
All these veggie options carry fewer calories than their starchy counterparts and this is where all the magic happens in your 1400 calorie keto meal plan.
Opt for home-cooked food
Keep this rule for life if you follow any diet plan, not just Keto.
Home-cooked food is hygienic and comes without unhealthy condiments and preservatives that may bring various health issues into play for your body.
Binge on fermented vegetables
It’s a fact that skipping fiber-rich whole grains and fruits would bring issues like constipation during the keto diet. Hence, binging on fermented veggies can help you avoid such problems.
Weekly sample 1400 calorie keto meal plan
Day 1.
Breakfast- 1 serving of eggs, cheese, and turkey omelet
Snack- 1 serving of cheese slices
Lunch- 2 servings of tuna avocado salad with 1 serving of cheese slices
Snack- Almonds (1 oz)
Dinner- 2 servings of steamed broccoli with parmesan cheese
Total calories for the day-1389
Day 2.
Breakfast- 2 servings of scrambled eggs with spinach and cream cheese
Snack- 2 Oranges
Lunch- 1 avocado
Snack- 1 serving of Caprese salad
Dinner- 1 serving of roasted salmon with 1 serving of bachelor Brussels sprouts
Total calories for the day-1392
Day 3.
Breakfast- 1 serving of Pice de Gallo egg white cups
Snack- 2 Oranges
Lunch- 1 avocado
Snack- Almonds (1 oz)
Dinner- 1 serving of bacon-wrapped garlic sage chicken with 6 spears of roasted asparagus
Total calories for the day-1403
Day 4.
Breakfast- 2 servings of basic eggs
Snack- Almonds(1 oz)
Lunch- 1 serving of cucumber tomato salad with tuna and 1 serving of cheese slices
Snack- 2 servings of apple with almond butter
Dinner- 1 serving of warm bacon keto broccoli salad
Total calories for the day-1397
Day 5.
Breakfast- 2 servings of scrambled eggs with spinach and Mexican cheese
Snack- 4 stalks of celery with 2 servings of lettuce turkey rollups
Lunch- 1 avocado
Snack- 1 apple with almond butter and 1 serving of cucumber slices
Dinner- 1 serving of balsamic chicken salad
Total calories for the day- 1409
Day 6.
Breakfast- 2 servings of mushroom and asparagus scramble
Snack- 1 serving of simple lemon pepper tuna
Lunch- Almonds (2 oz)
Snack- Pecans (1 oz)
Dinner- 1 serving of easy grilled chicken with 2 servings of spicy garlic broccoli
Total calories for the day-1505
Day 7.
1400 calorie keto meal plan – Basil, lemon chicken
Breakfast- 1 serving of Pice de Gallo egg white cups with 4 strips of bacon
Snack- 1 serving of cool cucumber and tomato toss
Lunch- 1 avocado
Snack- 1 serving of arugula salad with Almonds(1 oz)
Dinner- 1 serving of basil lemon chicken with 2 servings of pan-roasted asparagus
Total calories for the day-1399
Summing it up
Even though you may feel a bit tired, weak and lethargic during the initial phase of this 1400 calorie keto meal plan, the issues will disappear after a few days as your body adapts to this new diet pattern.
Also, this meal plan is not suitable for people who are diagnosed with specific health issues like type-2 diabetes, cardiovascular issues, or cancer.
Printable (PDF) 1400 calorie keto meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of eggs, cheese, and turkey omelet | 2 servings of scrambled eggs with spinach and cream cheese | 1 serving of Pice de Gallo egg white cups | 2 servings of basic eggs | 2 servings of scrambled eggs with spinach and Mexican cheese | 2 servings of mushroom and asparagus scramble | 1 serving of Pice de Gallo egg white cups with 4 strips of bacon |
| Snack | 1 serving of cheese slices | 2 Oranges | 2 Oranges | Almonds(1 oz) | 4 stalks of celery with 2 serving of lettuce turkey rollups | 1 serving of simple lemon pepper tuna | 1 serving of cool cucumber and tomato toss |
| Lunch | 2 servings of tuna avocado salad with 1 serving of cheese slices | 1 avocado | 1 avocado | 1 serving of cucumber tomato salad with tuna and 1 serving of cheese slices | 1 avocado | Almonds(2 oz) | 1 avocado |
| Snack | Almonds(1 oz) | 1 serving of Caprese salad | Almonds(1 oz) | 2 servings of apple with almond butter | 1 apple with almond butter and 1 serving of cucumber slices | Pecans(1 oz) | 1 serving of arugula salad with Almonds(1 oz) |
| Dinner | 2 servings of steamed broccoli with parmesan cheese | 1 serving of roasted salmon with 1 serving of bachelor Brussels sprouts | 1 serving of bacon-wrapped garlic sage chicken with 6 spears of roasted asparagus | 1 serving of warm bacon keto broccoli salad | 1 serving of balsamic chicken salad | 1 serving of easy grilled chicken with 2 servings of spicy garlic broccoli | 1 serving of basil lemon chicken with 2 servings of pan-roasted asparagus |
| Total calories for the day | 1389 | 1392 | 1403 | 1397 | 1409 | 1505 | 1399 |
See Also