1400 Calorie Plan for Losing 10 Pounds in 4 Weeks

So many people ask me. "What do I eat?" I am a huge proponent of eating "real" foods; just less of them. A year ago, I focused on this 1400 Calorie meal plan from the Sure Shot Weight Loss site. Many members of the group, when they followed its guidelines, lost weight.



I felt it was a good plan to highlight on the blog. I would love to have those of you who do try it for four weeks, report back on how you did.

1400 Calorie Plan for Losing 10 Pounds in 4 Weeks
(http://www.sureshotweightloss.com/programs/1400-calorie-plan.shtml)

Weight Loss Guidelines

On this plan, you can expect to lose approximately 10 pounds in 4 weeks. Your weight loss results may be slightly less or slightly more depending on your actual caloric intake, level of activity and individual metabolism. Average weight loss is estimated at approximately two to three pounds per week.

1. Rather than consuming three large meals, aim for three small meals and two snacks. Smaller meals spaced at regular intervals will keep your metabolism at optimum functioning.

2. Stay away from overly processed foods and foods high in fat, calories and sugar.

3. A well-balanced diet is essential for health as well as weight loss. Make sure you're eating lots of fruits and vegetables in addition to whole grains, lowfat dairy, lean protein and healthy fat.

4. Exercise is crucial to your weight loss success. Aim for three twenty-minute sessions of cardiovascular activity at least three times weekly, supplemented with three strength training sessions.

5. Drinking plenty of water will not only keep you hydrated, it will help you feel fuller and help flush away impurities.

6. Beverages for this diet plan include green tea and water. If you must have coffee, one cup of black coffee each morning is fine. Try enhancing the flavor of your water by adding a lemon wedge.

Meal Plan for Day 1

Breakfast Calories Carbs Fat Protein
Scrambled eggs (2) 200 2 14 14
Slice whole wheat toast 65 12 1 2
Water or green tea 0 0 0 0

Mid Morning Snack
1 cup lowfat yogurt 145 12 2 12

Lunch
Grilled chicken sandwich 345 36 13 24
Water w/lemon 0 0 0 0

Afternoon Snack
1 slice whole wheat bread 65 12 1 2
3 ounces water packed tuna 130 0 1 30
1 tbsp low-fat mayo 135 9 12 .40

Dinner
Garden salad 100 1 1 0
Grilled chicken 140 0 3 30
Water or green tea 0 0 0 0

Total 1325 84 48 114.40

Meal Plan for Day 2

Breakfast Calories Carbs Fat Protein

2 slices whole wheat toast 140 26 2 6
1 tbsp peanut butter
95 3 9 5
Water or green tea 0 0 0 0

Mid Morning Snack

1 cup diced pineapple 140 0 0 0
1 cup skim milk
85 0 0 0

Lunch
Tuna on whole wheat 310 26 4 32
Water or green tea 0 0 0 0

Afternoon Snack
10 grapes 40 9 0 0
1 cup lowfat yogurt 145 12 2 12

Dinner
Grilled salmon
140 0 5 21
1 cup brown rice 220 50 0 5
1 cup steamed spinach
40 10 0 6

Total 1355 136 22 87

Meal Plan for Day 3

Breakfast Calories Carbs Fat Protein
1 pack instant oatmeal 152 31 2 4
1 cup skim milk 85 0 0 0

Mid Morning Snack
1 cup applesauce 195 51 0 0

Lunch
Caesar salad 199 50 0 0
Fat free dressing 30 0 0 0
Grilled salmon 140 0 5 21
Water or green tea 0 0 0 0

Afternoon Snack
Bell pepper w/hummus 150 45 4 15

Dinner
Shrimp scampi w/pasta 430 19 3 21
Mixed garden veggies 60 1 0 0
Water or green tea 0 0 0 0

Total 1411 197 14 61

Meal Plan for Day 4

Breakfast Calories Carbs Fat Protein

2 Hard boiled eggs 150 2 10 12
1 slice whole wheat toast 65 2 1 2
Water or green tea 0 0 0 0

Mid Morning Snack

2 cups popcorn 110 12 6 2
1 cup diet soda
0 0 0 0

Lunch
Garden salad 100 1 1 0
Fat free dressing 30 0 0 0
3 oz water packed tuna 130 0 1 30
Water or green tea 0 0 0 0

Afternoon Snack
1 cup blueberries 80 20 0 0
Grape Nuts cereal
100 23 0 0
1 cup skim milk
85 0 0 0

Dinner
Broiled halibut 120 0 3 23
1 cup brown rice 220 50 0 5
Mixed vegetables
60 1 0 0
Water or green tea 0 0 0 0

Total 1250 111 22 74

Meal Plan for Day 5

Breakfast Calories Carbs Fat Protein

1 grapefruit 80 20 0 0
1 slice whole wheat toast 65 2 1 2
Water or green tea 0 0 0 0

Mid Morning Snack

1 apple 70 16 0 0
1 tbsp peanut butter
95 3 9 5

Lunch
Chicken wrap
378 30 13 24
1 banana 105 35 1 0
Water or green tea 0 0 0 0

Afternoon Snack
1 cup puffed rice cereal
110 25 0 0
1 cup skim milk
85 0 0 0
1 cup blueberries 80 20 0 0

Dinner
Beef Stir Fry 400 3 7 22
Water or green tea 0 0 0 0

Total 1468 154 31 53

Meal Plan for Day 6

Breakfast Calories Carbs Fat Protein

1 bagel 200 38 2 7
Lowfat cream cheese

100 0 5 0
Water or green tea
0 0 0 0

Mid Morning Snack

Energy Bar 320 50 3 26

Lunch
Baked potato
220 51 3 0
Fat free sour cream 150 0 0 0
Water or green tea 0 0 0 0

Afternoon Snack
1 oz sunflower seeds 160 5 14 6

Dinner
Pasta primavera
335 19 3 3
Water or green tea 0 0 0 0

Total 1485 163 30 42

Meal Plan for Day 7

Breakfast Calories Carbs Fat Protein
Scrambled eggs (2) 200 2 14 14
Slice whole wheat toast 65 12 1 2
Water or green tea 0 0 0 0

Mid Morning Snack
1 oz dark chocolate 150 0 10 1

Lunch
Baked sweet potato 115 28 0 2
3 oz water packed tuna 130 0 1 30
Water or green tea 0 0 0 0

Afternoon Snack
1 cup mixed berries 50 10 1 0
1 cup lowfat yogurt 145 12 2 12

Dinner
2 cups spaghetti w/sauce 400 50 10 9
Garden salad 100 1 0 0
Water or green tea 0 0 0 0

Total 1355 115 39 70

Shopping List for One Week for One

Carton of eggs
Fat free vegetable oil spray
Loaf of whole wheat bread
1 pack (small) wheat if possible bagels
1 container fat free cream cheese
6 pack lowfat yogurt
4 chicken breasts
Whole wheat tortilla wraps
Blueberries
Strawberries
Grape Nuts cereal
Rice Krispies cereal
1 sweet potato
1 baked potato
Fat free sour cream
1 Energy Bar
Spaghetti
Linguine
1 lb shrimp
Garden veggies for salad
Frozen vegetables, mixed
Dark chocolate
Green tea
Apples
Skim milk
Salmon
Halibut
Brown rice
3 cans water packed tuna
Fat free mayonnaise
Package of sunflower seeds

Photo:http://4pack.files.wordpress.com/2009/08/fruits-and-vegetables.jpg