1400 Calorie Meal Plan

Dear Boys and Girls,

Here's a sample meal plan that I copied from the Million Dollar Body Club. Let's say I wanted to drop a few pounds, at 5'5" and 133 lbs. I would use this plan. In fact, I usually eat about 1400 calories and find that I am at my leanest when I stay around this range.

For the past month, I've been super lazy when it comes to tracking my food. Um, I think it's time to get unlazy again. So, I am committing to tracking my food intake FOR ONE WEEK. I think I can handle that!

Bring it, people! If you want to see changes on the scale and in the mirror, you really do have to watch what you put into your body!

Yours in fitness,

Barbie, PhD

p.s. If you'd like to sign up for the club (for about $2 a week), click here. Once you sign up for me to coach you for free, you can join the club by clicking on the tab EAT SMART.

If you're already a TeamBeachBody member, just log in and click on EAT SMART to get started.

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1400 Calorie Basic Meal Plan

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1,400 Calorie Balanced Slim Down — Week 1 Week 2 Week 3

Today's Nutritional Index
Calories	1,412
Carbs	151 g
Protein	129 g
Fat	36 g
Fiber	25 g

DAY 1

Breakfast

Oatmeal and Blueberries

• 1 cup cooked oatmeal
• 1 cup nonfat milk
• 1 cup blueberries

Snack

Raspberry Protein Smoothie

• 1 cup sliced raspberries
• 1 scoop Beachbody's Whey Protein Powder
• 1 cup nonfat milk

Mix ingredients in blender.

Lunch

Turkey Sandwich

• 2 slices whole wheat bread
• 4 slices turkey
• 4 leaves romaine lettuce
• 1 tsp. mustard
• 2 slices tomato
• 1 cup alfalfa sprouts

Snack

Cottage Cheese with Paprika

• 1 cup low-fat cottage cheese
• 1 tsp. paprika

Dinner

Salmon, Brown Rice, Asparagus, and Salad

• 4 oz. broiled or baked salmon fillet
• 1/2 cup cooked long-grain brown rice
• 2 cups shredded romaine lettuce
• 1 cup chopped steamed asparagus
• 1 cup sliced cucumbers
• 1-1/2 Tbsp. vinegar and oil Italian dressing

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Today's Nutritional Index
Calories	1,407
Carbs	142 g
Protein	115 g
Fat	44 g
Fiber	29 g

DAY 2

Breakfast

Mushroom Omelet and Toast

• 3 egg whites and 1 whole egg, beaten together
• 1 slice whole wheat bread, toasted
• 1/2 cup fresh sliced mushrooms

Snack

Strawberry Protein Smoothie

• 1 cup unsweetened frozen strawberries
• 1 scoop Beachbody's Whey Protein Powder
• 1 cup nonfat milk

Mix ingredients in blender.

Lunch

Turkey, Spinach, and Broccoli Salad

• 3 oz. turkey
• 1 cup shredded romaine lettuce
• 1 cup fresh spinach
• 1/4 cup broccoli, chopped
• 1/2 oz. vinegar
• 1 Tbsp. olive oil

Snack

Apple and Low-Fat Cheese

• 1 apple, sliced
• 1 oz. slice, low-fat cheddar or Colby cheese

Dinner

Chicken, Sweet Potato, Peas, and Carrots

• 4 oz. chicken breast, baked or broiled
• 1 small sweet potato, steamed or baked
• 1 cup frozen peas and carrots, cooked

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Today's Nutritional Index
Calories	1,367
Carbs	144 g
Protein	122 g
Fat	39 g
Fiber	26 g

DAY 3

Breakfast

Cottage Cheese, Pineapple, and Melba Toast

• 1 cup low-fat cottage cheese
• 1/2 cup raw pineapple, chopped
• 1 serving Melba toast

Snack

Mango Yogurt Protein Smoothie

• 1/2 cup mango
• 1 scoop Beachbody's Whey Protein Powder
• 1 cup plain low-fat yogurt
• 1 Tbsp. flaxseeds

Mix ingredients in blender.

Lunch

Chicken Curry

• 4 oz. broiled, skinless chicken breast, chopped
• 1/4 cup cooked long-grain brown rice
• 1/2 cup raw cauliflower
• 1/4 cup chickpeas
• 1/4 clove raw garlic
• 1 oz. tomato paste
• 3/4 cup low-sodium chicken broth
• 1/2 Tbsp. curry powder

Simmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through. Serve over brown rice.

Snack

Orange

• 1 fresh orange

Dinner

Hawaiian Tofu Kebabs

• 3 oz. tofu, extra firm, prepared with nigari in bite-sized cubes
• 1/2 cup onion
• 3 strips yellow pepper
• 1/2 cup pineapple
• 1/2 cup cherry tomatoes
• 1/2 oz. vinegar
• 1 Tbsp. olive oil
• 1/2 cup broccoli
• 1 cup alfalfa sprouts

Thread tofu, pineapple, and vegetables onto skewers and drizzle with vinegar and oil, and cook on grill.

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Today's Nutritional Index
Calories	1,414
Carbs	167 g
Protein	118 g
Fat	35 g
Fiber	25 g

DAY 4

Breakfast

Oatmeal with Banana

• 1 cup oatmeal, cooked
• 1/2 cup nonfat milk
• 1 banana

Snack

Celery and Peanut Butter

• 2 stalks raw celery
• 1 Tbsp. peanut butter

Lunch

Roast Beef Reuben and Salad

• 3 oz. lean roast beef
• 1/4 cup sauerkraut
• 1 Tbsp. mustard
• 1 slice rye bread
• 1 cup shredded romaine lettuce
• 1 Tbsp. Italian dressing
• 1 dill pickle

Spread mustard on bread. Layer roast beef and sauerkraut onto bread. Serve with salad and pickle.

Snack

Strawberry Yogurt Protein Smoothie

• 1/2 cup fresh strawberries
• 1 scoop Beachbody's Whey Protein Powder
• 1 cup plain low-fat yogurt

Mix ingredients in blender.

Dinner

Chicken Burrito with Rice and Beans

• 4 oz. broiled skinless chicken breast
• 1 Tbsp. salsa
• 1 whole wheat tortilla
• 1/2 cup canned pinto beans
• 1/2 cup cooked brown rice

Arrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together.

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Today's Nutritional Index
Calories	1,384
Carbs	153 g
Protein	104 g
Fat	45 g
Fiber	36 g

DAY 5

Breakfast

Oatmeal with Blueberries and Almonds

• 1 cup cooked oatmeal
• 1/4 cup nonfat milk
• 1/2 cup frozen blueberries (unsweetened)
• 10 almonds

Snack

Pear and Low-Fat Cheese

• 1 pear, sliced
• 1 oz. slice low-fat cheddar or Colby cheese

Lunch

Chicken and Avocado Sandwich

• 3 regular deli slices turkey or chicken breast
• 2 slices whole wheat bread
• 4 leaves romaine lettuce
• 1 Tbsp. mustard
• 2 slices tomato
• 1 oz. raw avocado

Snack

Raspberry Protein Smoothie

• 1/2 cup raspberries
• 1 scoop Beachbody's Whey Protein Powder
• 1 cup nonfat milk
• 1 Tbsp. flaxseed

Mix ingredients in blender.

Dinner

Halibut, Broccoli, Sweet Potato, and Salad

• 3 oz. baked or broiled halibut
• 1 cup cooked broccoli
• 1 small sweet potato, steamed or baked
• 1/2 oz. vinegar
• 1 Tbsp. olive oil

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Today's Nutritional Index
Calories	1,418
Carbs	145 g
Protein	112 g
Fat	48 g
Fiber	24 g

DAY 6

Breakfast

Broccoli and Feta Omelet with Toast

• 3 egg whites and 1 whole egg, beaten together
• 1/2 cup broccoli, chopped
• 3/4 oz. feta cheese, crumbled
• 1 slice whole wheat bread, toasted

Snack

Apple and Peanut Butter

• 1 apple
• 1 Tbsp. peanut butter

Lunch

Turkey Burger

• 3 oz. cooked ground turkey
• 1 slice onion
• 1 cup alfalfa sprouts
• 1 tsp. mustard
• 1 Tbsp. ketchup
• 3 leaves romaine lettuce
• 1 whole wheat hamburger bun

Snack

Yogurt with Kiwi and Flaxseed

• 1 cup plain low-fat yogurt
• 1 kiwi, peeled and sliced
• 1/2 Tbsp. flaxseed

Dinner

Chicken Pita

• 2 oz. broiled chicken breast, sliced
• 1/2 cup chopped onion
• 1/2 cup shredded low-fat Swiss cheese
• 1/2 cup tomato sauce
• 1 medium whole wheat pita

Heat tomato sauce, add onion, cover pan, and cook until tender. Place chicken in pita, pour sauce over, and top with cheese.

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Today's Nutritional Index
Calories	1,416
Carbs	171 g
Protein	104 g
Fat	39 g
Fiber	30 g

DAY 7

Breakfast

Oatmeal with Raspberries

• 1 cup cooked oatmeal
• 1/4 cup nonfat milk
• 1/2 cup frozen raspberries

Snack

Almonds

• 24 almonds

Lunch

Chicken Pita

• 3 oz. skinless, broiled chicken breast, sliced
• 2 slices fresh tomato
• 1 cup alfalfa sprouts
• 1 cup shredded lettuce
• 1-1/2 Tbsp. fat-free ranch dressing
• 1 whole wheat pita

Snack

Peach Yogurt Protein Smoothie

• 1/2 cup frozen peaches
• 1 scoop Beachbody's Whey Protein Powder
• 6 oz. plain low-fat yogurt
• 1/2 Tbsp. flaxseed

Mix ingredients in blender.

Dinner

Steak, Brussels Sprouts, and Salad

• 3 oz. lean beefsteak, broiled
• 1 cup brussels sprouts, boiled
• 1 cup shredded lettuce
• 1 Tbsp. lite Italian dressing