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Fuelling Your Weight Loss Journey: A Balanced 1400-Calorie Eating Plan with Australian Flair

1400 calorie plan

Embarking on a weight loss journey requires a thoughtful and balanced approach to nutrition, without giving up some of the things you love the most (like Vegemite on toast). A well-designed eating plan can help you achieve your goals while ensuring you meet your body's nutritional needs. In this blog post, we'll explore a 1400-calorie eating plan, offering a delicious and nourishing way to support your weight loss efforts. This is just an example of what I would possibly eat on a low energy day, the older I get the less I need to consume when I am not expending any energy and it is a sit at your office-desk kind of day. It is hard to sometimes fuel your body correctly, it is very easy for you to just not eat anything at all.


Breakfast (Approx. 300 Calories):

Avocado and Vegemite Toast:

  • 1 slice of whole-grain bread (70g)

  • 1/4 avocado, mashed

  • Vegemite (to taste)

Greek Yogurt Parfait:

  • 150g Greek yoghurt

  • 1/2 cup mixed berries

  • 1 tablespoon chia seeds


Morning Snack (Approx. 100 Calories):

In season Apple:

  • 1 medium-sized apple (150g)


Lunch (Approx. 400 Calories):

Chicken and Quinoa Salad:

  • 100g grilled chicken breast, sliced

  • 1/2 cup cooked quinoa

  • Mixed salad greens (lettuce, cherry tomatoes, cucumber)

  • 1 tablespoon olive oil and balsamic vinegar dressing

Pumpkin Soup:

  • 1 cup homemade pumpkin soup

  • Top with a dollop of Greek yoghurt


Afternoon Snack (Approx. 100 Calories):

Carrot Sticks with Hummus:

  • 1 medium carrot, sliced

  • 2 tablespoons hummus


Dinner (Approx. 400 Calories):

Grilled Barramundi with Roasted Vegetables:

  • 150g barramundi fillet, grilled

  • 1 cup mixed roasted vegetables (zucchini, capsicum, cherry tomatoes)

  • 1 tablespoon olive oil and lemon juice dressing

Quinoa Pilaf:

  • 1/2 cup cooked quinoa

  • Mixed with sautéed onions, garlic, and a sprinkle of fresh herbs


Evening Snack (Approx. 100 Calories):

Dairy Snack:

  • 200ml skim milk or a small tub of low-fat yoghurt


Hydration:

Water and Herbal Tea:

  • Stay hydrated throughout the day with water and herbal teas. Aim for at least 8 cups (2 litres) of water. I really love the flavoured tea bags I can toss straight into my water bottle to mix up the flavour throughout the day. Some days it is a struggle to get the water consumption in and a little effort is definitely required on those days to make it easy.


Tips for Success:

  • Variety is Key: Incorporate a variety of colourful fruits, vegetables, lean proteins, and whole grains to ensure a well-balanced diet.

  • Portion Control: Be mindful of portion sizes to stay within the 1400-calorie limit.

  • Stay Active: Complement your eating plan with regular physical activity for optimal weight loss results.



This 1400-calorie eating plan embraces the vibrant flavours while providing the nutrients your body needs for sustainable weight loss. Remember, the key to successful weight management lies in finding a balance that works for you.


Consult with a healthcare professional or dietitian to ensure that this plan aligns with your individual health needs and goals, the above is a demonstration of how easy it is to put good ingredients together for a nutritious eating plan. By making mindful and delicious choices, you can fuel your weight loss journey while savouring the taste of wholesome ingredients.


If you are interested in wanting to know more about how you could alter the above in a metabolic precision eating plan designed around what is inside and outside your window, let me know and we can have a chat about designing a plan just for you.

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