1400 Calorie Meal Plan: Low Carb, High Protein & Fat

1400 Calorie Meal Plan: Low Carbs, High Protein & Fat

Here is a sample 1400-calorie ketogenic meal plan with a macronutrient breakdown:

Breakfast:

• 2 boiled eggs (14g protein, 12g fat,1g carbs )
• 1/4 cup of sautéed spinach (1g protein, 1g fat, 1g carbs)
• 1/4 cup of cubed paneer (cottage cheese) (11g protein, 9g fat, 3g carbs)
• 1/2 cup of black coffee or green tea (0g protein, 0g fat, 0g carbs)

Snack:

• 1/4 cup of raw nuts (e.g. almonds, walnuts, pecans) (6g protein, 18g fat, 3g carbs)

Lunch:

• 85 gm of tandoori chicken (21g protein, 13g fat, 0g carbs)
• 1/2 cup of cauliflower rice (1g protein, 1g fat, 2g carbs)
• 1/2 cup of sautéed mixed vegetables (e.g. bell peppers, onions, mushrooms) (2g protein, 2g fat, 4g carbs)
• 1 tablespoon of olive oil or ghee (0g protein, 14g fat, 0g carbs)

Snack:

• 1/2 cup of Greek yogurt with 1/4 cup of berries (7g protein, 5g fat, 7g carbs)

Dinner:

• 113 gm of lamb curry (28g protein, 23g fat, 4g carbs)
• 1/2 cup of cooked broccoli (2g protein, 1g fat, 3g carbs)
• 1/2 cup of sautéed spinach (1g protein, 1g fat, 1g carbs)
• 1 tablespoon of coconut oil or ghee (0g protein, 14g fat, 0g carbs)

Dessert:

• 1/4 cup of sugar-free kulfi or 1 ounce of dark chocolate (2g protein, 9g fat, 2g carbs)

It is important to note that this meal plan is only a general guide and may not be suitable for everyone. Please consider your individual nutritional needs, and consult with a healthcare professional before starting any diet. Also, Indian cuisine has a lot of vegetarian options as well, you can always consider those options as well.

You can use this website https://www.myfitnesspal.com/food/calories/ to check the calorie and nutrient details of different Indian foods.