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1400 Calorie Meal Plan

1400 Calorie Meal Plan

Welcome to the 1400 Calorie Meal Plan at Phoenix Weight Loss and Wellness! This meal plan is designed to help you achieve your weight loss goals while providing balanced nutrition and a variety of delicious meals. Here’s an overview of what you can expect from this plan and how it supports your journey to a healthier you.

Overview of the 1400 Calorie Meal Plan

The 1400 Calorie Meal Plan offers a slightly higher caloric intake, allowing for more flexibility and variety in your meals while still promoting weight loss. This plan ensures you receive the necessary nutrients to maintain energy levels and overall health.

What You Can Expect to Eat

Here’s a sample of the types of meals and snacks included in the 1400 Calorie Meal Plan:

Breakfast Options:

  • Yogurt Parfait: Nonfat yogurt with raspberries, blueberries, and granola.
  • Oatmeal: Regular oatmeal with skim milk, blueberries, and raspberries, topped with cinnamon.

Lunch Options:

  • Turkey Sandwich: Whole wheat bread with turkey slices, lettuce, tomato, mustard, and mayonnaise, served with baby carrots, ranch dressing, and a small apple.
  • BLT with Avocado: Whole wheat bread with turkey bacon, lettuce, tomato, and avocado slices, accompanied by a medium peach.

Dinner Options:

  • Ground Beef Tacos: Corn tortillas filled with lean ground beef, salsa, avocado slices, sour cream, and shredded sharp cheese, with a side of blueberries.
  • Pan-Seared Tilapia and Salad: Tilapia served with spinach, raspberries, and almonds, dressed with vinaigrette and lemon juice.

Snack Options:

  • Cucumber Slices with Ranch Dressing
  • Green Grapes
  • Nonfat Yogurt with Strawberries
  • Celery Sticks

Sample Meal Plan for a Day:

  • Breakfast: Yogurt Parfait
  • Morning Snack: 10 cucumber slices with 2 tbsp ranch dressing
  • Lunch: Turkey Sandwich with baby carrots, ranch dressing, and a small apple
  • Afternoon Snack: 1 cup green grapes
  • Dinner: Ground Beef Tacos with blueberries
  • Evening Snack: 1 cup nonfat yogurt with ½ cup strawberry halves

Additional Information

This meal plan incorporates a variety of low-calorie seasonings to enhance the flavor of your meals without adding extra calories. Recommended seasonings include garlic powder, lemon juice, black pepper, and herbs such as basil and rosemary.

Download Your 1400 Calorie Meal Plan

Download the 1400 Calorie Meal Plan PDF to embark on your weight loss journey with Phoenix Weight Loss and Wellness. This plan offers a diverse range of tasty and satisfying meals to help you reach your goals in a healthy and enjoyable way.


By following the 1400 Calorie Meal Plan, you can maintain a balanced intake of proteins, carbohydrates, and healthy fats, all within a 1400-calorie limit. This structured approach supports weight loss while ensuring your body gets the nutrients it needs to thrive.


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