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A 1,400-Calorie, Metabolism-Boosting Meal Plan

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breakfast burrito

Breakfast burrito

Breakfast
Fill 1 whole-wheat or corn tortilla with 2 scrambled egg whites, lightly sauteed veggies (mushrooms, onions, broccoli), 2 oz low-fat cheddar, 2 slices avocado, and hot sauce.

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panini

Almond-berry panini

Breakfast
Spread two halves of a whole-grain English muffin or 2 mini waffles with 
2 TBSP almond butter. Place slices from 4–5 strawberries between them.

Spritz with 1/2 tsp oil and grill in a preheated panini press on medium-high until toasted, or in a skillet over medium-high heat.

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oatmeal

Spiced oatmeal

Breakfast
Mix 1/3 cup raw oats and 1 tsp each honey, cinnamon, and nutmeg with about 1 cup hot water; stir in 2 TBSP almond butter.

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yogurt

Grab 'n' go breakfast

Sprinkle 6 oz plain low-fat Greek yogurt with 1 tsp cinnamon, 1 TBSP dried tart cherries, and 10–15 slivered almonds.

Enjoy with a Pure Bar, such as Chocolate Brownie or Apple Cinnamon.

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sausage and potato

Spicy sausage and potato

Lunch
Halve a baked potato and top with 1⁄4 cup shredded low-fat Monterey Jack or cheddar cheese.

Serve with 
1 chicken sausage or a slice of turkey bacon, crumbled, and topped 
with salsa, and 
a side salad.

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chicken pita

Chicken pocket

Lunch
Combine 4 oz diced rotisserie chicken breast, 1/4 cup low-fat plain Greek yogurt, 1 medium stalk of celery, chopped, 3 TBSP diced cucumbers, 
5 red grapes sliced in half, 1 TBSP Dijon mustard, 1 tsp chopped dill, and a trace of honey.

Stuff into 1/2 whole-wheat pita with romaine or spinach leaves.

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pizza

Veggie pizza

Lunch
Spread 1 whole- wheat tortilla with low-sodium tomato sauce, fresh basil leaves, and 2 oz goat cheese.

Serve with a large green salad or a side of cooked vegetables (like a frozen stir-fry mix).

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salmon salad

Salmon feta salad

Lunch
Toss romaine, 1/4 cup diced onions, and 1 cup each chopped tomatoes and cucumber.

Top with 3 oz wild canned salmon (drained), 1 TBSP feta, 1 TBSP olive oil, and 2 TBSP balsamic vinegar.

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burrito bowl

Grab 'n' go lunch

Try the Vegetarian Burrito Bowl at Chipotle with cilantro-lime rice, pinto or black beans, salsa, 1 TBSP cheese, hot sauce, grilled peppers, onions, and lettuce.

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fajitas

Beef fajitas

Dinner
Top a bed of sauteed onions 
and bell peppers with 4 oz cooked grass-fed beef cubes and 1/2 cup brown rice.

Drizzle with sauce made 
of 1 TBSP almond butter, 2 tsp 
chili oil, and 1 tsp diced ginger.

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tabbouleh

Quinoa tabbouleh salad

Dinner
Mix 3/4 cup cooked quinoa with 1/4 cup each diced tomatoes and cucumbers, 2 TBSP diced parsley, mint, and scallions.

Add 1 TBSP olive oil and lemon juice, and a pinch of sea salt and pepper to taste.

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grilled salmon

Fish special

Dinner
Cook 3 oz tilapia, cod, or wild salmon in grill pan and serve with unlimited zucchini, asparagus, or tomatoes cooked 
in low-sodium vegetable broth; drizzle with 1 TBSP olive oil and serve with 1/2 cup brown rice or whole-grain barley, or with 10–15 organic rice chips, plus salsa.

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bunless burger

Bunless burger

Dinner
Heat up a frozen turkey burger according to package; top with grilled onions 
and mushrooms.

Place on a bed of lettuce with chopped tomatoes and sliced jalapenos. Enjoy with 1 cup of baked sweet potato fries.

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cucumber

Gorilla sandwich

Snacks
Stuff 1 hollowed-out cucumber with 1/3 cup hummus.

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sandwich

Hazelnut butter pear sandwich

Snacks
Cut a medium-size pear into 4–6 slices; spread 
1 tsp of Justin's Chocolate Hazelnut Butter between each pair of slices.

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apple and cheese

Apples with cheese

Snacks
Slice a large apple and top pieces with 1 oz goat cheese or Swiss cheese.

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cottage cheese

Cottage cheese 'n' chips

Snacks
Spread 1/2 cup low-fat cottage cheese on top 
of 15 whole-grain chips or crackers.

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smoothie

Fruit smoothie

Snacks
Combine 1/2 banana or 1/2 peach, 3/4 cup mixed berries (fresh or frozen), and 1 cup unsweetened vanilla soy milk, low-fat milk, or plain low-fat Greek yogurt.

Makes 2 servings (keep second one in fridge for up to three days).

Enjoy with 10 almonds.

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trail mix

DIY trail mix

Snacks
Enjoy 1 serving.

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