Bonus: Five 1,400 Calorie Menus

Meal plan offers easy ways to cut calories

Bonus Five 1400 Calorie Menus

Spicy Chicken Breasts with Pepper Peach Relish


Our 1,400-calorie menu was so popular, we've expanded it with five more menus. All of the recipes found here are featured in the August/ September issue of Healthy Cooking. From breakfast to dinner and everything in between, these menus will satisfy all week long.



Day 1

Breakfast
1 serving Frittata Florentine--176 calories
1 slice whole wheat toast--80 calories
with 1 teaspoon reduced-fat margarine spread--Free food
3/4 cup orange juice--83 calories
Breakfast Total: 339 calories

Lunch
1 Chicken Caesar Wrap --332 calories
1 serving Artichoke Tomato Salad --74 calories
1/3 cup red grapes--43 calories
1 glass ice water--Free food
Lunch Total: 449 calories

Dinner
1 serving Spicy Chicken Breasts with Pepper Peach Relish --263 calories
Grecian Garden Salad --92 calories
1 cup fat-free milk--86 calories
Lemon Apricot Fruit Pops --31 calories
Dinner Total: 472 calories

Snacks
1 piece string cheese--80 calories
1/2 cup baby carrots--25 calories
1-1/2 cups air-popped popcorn--47 calories
Snacks Total: 152 calories

Day 1 Total: 1,412 calories


Day 2

Breakfast
1 serving Banana Blueberry Smoothies--99 calories
2 frozen whole wheat waffles--170 calories
with 3 tablespoons reduced-calorie pancake syrup--75 calories
Breakfast Total: 344 calories

Lunch
1 Apricot Turkey Sandwich --338 calories
1 medium apple--72 calories
1/2 cup fat-free milk--43 calories
Lunch Total: 453 calories

Dinner
1 serving Hearty Salisbury Steak --233 calories
1 serving Herbed Potato Salad --142 calories
Steamed broccoli with 1 teaspoon reduced-fat margarine spread--Free food
1 cup fat-free milk--86 calories
1/2 (22 g package) crisp rice cereal bar--45 calories
Dinner Total: 506 calories

Snacks
2 medium celery ribs with 1 tablespoon fat-free ranch salad dressing--40 calories
1/2 cup sliced strawberries with 2 tablespoons reduced-fat frozen whipped topping--47 calories
Snacks Total: 87 calories

Day 2 Total: 1,390 calories


Day 3

Breakfast
1 serving Most Eggcellent Breakfast Strata --245 calories
1 cup orange juice--110 calories
Breakfast Total: 355 calories

Editor's note: The recipe for the Most Eggcellent Breakfast Strata, above, is available on page 68 of the Aug/Sept '09 issue of Healthy Cooking magazine. The recipe for Zucchini Egg Bake is similar to the strata and only has 203 calories!

Lunch
1 SuperDuper Tuna Sandwich --291 calories
Crunchy Apple Salad --109 calories
1 glass ice water--Free food
Lunch Total: 400 calories

Dinner
Scallop Kabobs--238 calories
Cheese Flatbread --111 calories
Zucchini Corn Saute--104 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 cup brewed iced tea (with sugar substitute if desired)--Free food
1/2 cup Peach Frozen Yogurt--100 calories
Dinner Total: 553 calories

Snacks
3/4 cup skinny latte (made with fat-free milk)--60 calories
1/3 cup red grapes--43 calories
Snacks Total: 103 calories

Day 3 Total: 1,411 calories


Day 4

Breakfast
1 Wheat Germ Streusel Banana Muffin --203 calories
1 medium pear--96 calories
with ½ ounce crumbled blue cheese--50 calories
1 cup coffee (with sugar substitute and 1 tablespoon liquid non-dairy creamer if desired)--Free food
Breakfast Total: 349 calories

Lunch
1 Italian BLTs--272 calories
1 serving Pretty Autumn Soup--166 calories
1 glass ice water--Free food
Lunch Total: 438 calories

Dinner
1 serving Glazed Pork Chops--246 calories
Steamed green beans with 1 teaspoon reduced-fat margarine spread--Free food
1/3 cup cooked brown rice--65 calories
1 serving Grilled Peach Crisps--193 calories
Dinner Total: 504 calories

Snacks
1 piece string cheese--80 calories
1/2 cup baby carrots--25 calories
1 cup prepared sugar-free flavored gelatin--8 calories
Snacks Total: 113

Day 4 Total: 1,404 calories


Day 5

Breakfast
3/4 cup quick oats, cooked with water--109 calories
1/2 cup blueberries--41 calories
1 container nonfat fruit yogurt (6 ounces)--160 calories
1/2 cup orange juice--55 calories
Breakfast Total: 365 calories

Lunch
1 serving Cantaloupe Chicken Salad--350 calories
1 small whole wheat dinner roll--76 calories
with 1 teaspoon reduced-fat margarine spread--Free food
1 can diet soda--Free food
Lunch Total: 426 calories

Dinner
1 serving My Take on Mom's Meat Loaf--264 calories
Potluck Baked Beans--192 calories
Steamed summer squash--Free food
3/4 cup fat-free milk--65 calories
Dinner Total: 521 calories

Snacks
1 cup reduced-sodium V8 juice--50 calories
3 chocolate-covered miniature pretzel twists--47 calories
Snacks Total: 97

Day 5 Total: 1,409 calories