1400 Calories A Day Not Losing Weight

Planning out New Year’s resolutions is one of my favorite things to do because I am such a list planner! Can anyone else relate? I love the feeling of starting fresh, achieving new goals, the whole nine yards.

Many of you have expressed interest in getting healthier in the upcoming  year. That is a great goal! But you know what they say, “a goal without a plan is just a wish!”

SMART goals are Specific , Measurable, Attainable, Relevant and Time-based. Instead of “I want to lose weight this year” your goal might be “I want to lose 3 pounds every month this year.” The second statement makes the goal both specific, measurable and time-based. It is also a realistic amount of weight to lose in that time period, making it attainable. Relevance is subjective, but basically it needs to be important to you.

Lose Weight (72 85 Kg) 1400 1500 Kcal/day

Below I have for you a 1, 400 calorie meal plan. Before you can really make progress toward your goal, you need to make plans. That’s right, I said plans, plural. You’ll find that a fad diet doesn’t typically work, at least not long term, but there are a few things that DO work. A few plans that when put into place will help you achieve your long-term goals.

First, you need a diet plan. I generally recommend tracking and counting calories when trying to lose weight. To find out how many calories you need to eat daily for your diet plan, first track your normal eating over 3 to 5 days without restricting. Then subtract 150-200 calories from the average amount you ate in those few days.

Once you have a plan for how many calories you need to be eating daily, you need a meal plan! Without a meal plan it is incredibly difficult to stay on track. When you are hungry and you have not pre-planned what you will eat it is a lot harder to resist the unhealthy options. Meal planning does not have to be complicated. It is literally just writing down what you plan to eat at each meal.

Macro Tracking: Nutrition Periodization

Start with a one week plan, and then spend maybe 15 minutes prepping the food. Again, meal prepping doesn’t have to be hard. It might just mean making a big salad (

) that you can pull from each day for part of your dinner, or tossing mixed nuts in small bags so they are already portioned and easy to grab and go.

Last, make a workout plan! You don’t have to work out for 2 hours every day to lose weight. Truthfully, most of your weight loss is in the food you eat. BUT exercise helps in a lot of ways as well. Exercising 3 times a week for even 30 minutes at a time will help you tone and build lean muscle mass. While this might not move the scale, it will help you trim your dress size. It also helps reduce bloat and water retention AND improves your skin and your energy levels.

What 1,500 Calories Looks Like [infographic]

That’s it, those are the plans that work together to create a path toward your goals, to keep them from being just a wish!

Remember to keep tracking what you eat. This is a key part of the plan so you don’t forget or go overboard on calories. You can jot it down in a journal or use an app to keep track.

 I like the Lose It app to keep track of foods. These are some screenshots – click on an image to enlarge it! If you’re interested in my outlook on weight loss and weight management, here’s what I wrote on the subject.

Calorie Meal Plan: How To Lose Weight On 3 Low Calorie Plans

Here are the recipes for a full day of meals and snacks. Repeating the same food for 5 days keeps things simple while you work on getting into a routine. After the first 5 days, start adding in meals with similar calorie counts. You will be a pro food tracker by the end of this meal plan.

Feel free to mix things up here too! Make some substitutions for some of your favorite “less healthy” foods. For example, if you are really craving a baked potato but you need to keep the carbs and calories a little lower, try a baked sweet potato instead!

Diet plans do not have to be an all or nothing. You can even sneak in a few bites of chocolate to curb your sugar cravings, just make adjustments as needed to your plan that day to keep your calories within the range you want!

The 1400 Calorie Meal Plan + Weight Loss Guide

Note: I’ve tried to make this meal prep as EASY as possible – so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc.

If you are looking for the EASIEST and most realistic weight loss program – that works for the LONG term (it incorporates weekly meal plans, how to stop stress & boredom eating, AND an accountability group) – check out my program HERE!1, 400 Calorie Beach Body Meal Plan & Grocery list for one week! Totally gluten-free and complete with calorie and macro information, as well as step-by-step and day-by-day instructions.

Ah, July. Heat waves, pool parties, and grilled corn on the cob. It’s heaven, but it’s also a stressful time for some. Wait, wasn’t it just winter like 2 months ago? Wasn’t I just wearing big baggy sweaters and stretchy pants to the office and now it’s 106 degrees and I’m melting? My pale, winter body is certainly not prepared for tank tops and short shorts. Does anyone else dread digging out your shorts every summer, certain they won’t fit anymore? I sure do.  That’s why, this summer, (and in preparation for my wedding in t-minus 2 months) I’m putting together a 1, 400 calorie beach body meal plan & grocery list for myself and for all of you! However, this time around I’m including macro counts in everything to make sure our meals are balanced and we’re losing weight the right way.

The 1200 Calorie Diet & Meal Plan For Losing Weight: Myths Vs Facts

Macros is the short way of saying “macronutrients”, which are the three things that make up the food we eat: carbs, fat, and protein.

Carbs: NOT what you think! Fruits and vegetables fall into this category, as well as grains. Don’t be afraid of complex carbs! It’s the refined carbs like white bread and pasta that give carbs a bad rap.

Fat: Healthy fats are critical for brain function and energy, so don’t be afraid of these either! Healthy fats include olive oils, avocado, nuts, seeds, fish, and dairy.

Calorie Low Carb Meal Plan With Nuts & Peppers

Balancing your macros in the right way can help you reach your food goals faster. For example, a typical “healthy” diet should include about 45-65% carbs, 10-35% protein, and 20-35% fat. If you want to lose weight, you would typically increase your protein intake and lower your carb intake.

For the meal plan below, I’m sticking to the ranges of 30-40% protein, 20-30% carbs, and 30-40% fat. So when you see something like 41F, 21C, 16P, that means that meal has 41 grams of fat, 21 grams of carbs, and 16 grams of protein.

Keep scrolling to find the day-by-day and step-by-step instructions and recipes for the meal plan! However, here’s an overview and printable summary.

Calorie Diet Sample Plan

Also, in the list, I noted a few items that may be hard to find. You can find Amazon links for the products I like below!

One last thing- make sure you add tupperware containers to your shopping list if you don’t have 8+. Smoothie straws wouldn’t hurt either 🙂

Welcome to grocery shopping and meal prep day! Grab your grocery list and re-usable grocery bags and hit the store! When you get back, it’s time to meal prep. Make sure to stock up on tupperware containers and maybe some smoothie straws if you don’t have any!

Calorie Bodybuilding Meal Plan & Diet (printable)

*Note: check the expiration dates of your meat and make sure you freeze anything you’re using towards the end of the week that may expire.

Breakfast: Grab your blender and smoothie straws and whip up a Beets and Berries Detox Smoothie. This smoothie is sweet, earthy, and PACKED with nutrients and protein to keep you full for hours.

Lunch: Heat up the turkey meatballs lunch you meal prepped yesterday. The lean protein from the turkey and almond flour will smash away any kind of hunger craving this afternoon.

Lose Weight With Our 1400 Calorie Meal Plan

Serve 1 portion of the fish over 1 cup of the coconut rice. Top with lots of mango salsa and serve with half the green beans.

Wrap up the other half of the meal for a lunch later this week and put it in the fridge. You can also wrap up the additional leftover rice to eat next week.

Dinner: Make Greek Chicken Kabobs with Homemade Tzatziki according to the instructions, but halve the recipe. Eat half now, and wrap up the other half for a lunch later this week.

Will I Lose Weight Eating Roughly 1400 Calories A Day?

Dinner: Make Loaded Whole30 Poblano Lime Taco Soup. Eat 1/4 of the yield, and top with 1/4