1450 Calorie Meal Plan: Healthy Eating Made Easy

Adopting a balanced and mindful approach to eating is essential for weight loss. Instead of focusing on food restriction, focus on the quality of calories consumed, to support your weight loss effectively. Many people fall into the trap of crash diets and deprivation, which can be counter-productive.

Remember that weight loss doesn’t happen overnight. It is gradual and requires eating healthy and nourishing your body wholesomely. This is where the 1450 calorie meal plan may prove beneficial for someone with that calorie goal, providing a structured approach to healthy eating while supporting your weight loss goals.

What Is The 1450 Calorie Meal Plan?

The 1450 calorie meal plan is a meal plan designed to help you feel satisfied. It features high-protein and high-fiber foods known to aid in satiety by helping you feel full for a long time (1). The meal plan comprises several healthy meals and snacks each day and offers numerous nutrients, including fiber and protein. A 1450 calorie meal plan high-protein version is meant to fuel the body with all the right nutrients to preserve muscle mass.

A 1450 calorie meal plan for weight loss is structured to create a calorie deficit, leading to weight loss. This should be coupled with regular exercise. An inviting aspect of a 1450 calorie meal plan is that it can be customized to meet individual dietary preferences, such as gluten-free, lactose-free, vegetarian and non-vegetarian meals.

It is important to note that individual calorie needs may vary depending on factors such as age, gender, and weight. On average, the adult female requires 1600 to 2400 calories, depending on age and level of physical activity, whereas the adult male requires between 2000 and 3000 calories daily (2).

From the medical perspective, the 1450 calorie figure is slightly lower than the daily caloric level for most sedentary females and is likely sufficient for weight loss for many women. You should opt for this plan after evaluating your factors. For instance, if you are a woman who doesn’t work a job that has a lot of movement or isn’t physically active, the 1450 calorie meal plan could bring good outcomes for you. Note that this amount of calories may be too low for most men, even when trying to lose weight. 

What Does the 1450 Calorie Meal Plan Comprise?

There are different options when it comes to 1450 calorie meal plans. Considering that most people on this meal plan wish to shed the extra pounds, the 1450 calorie low carb meal plan should be a popular option. It comprises protein-rich foods such as fish, chicken, and eggs that offer protein over the minimum recommended 50 grams daily (1).

Protein is essential for various functions, including increasing or maintaining muscle mass and repairing muscles. It also supports a healthy immune system and helps you feel satisfied for a long time, making it easier to eat less (3).

Who Is The 1450 Calorie Meal Plan For?

The 1450 calorie meal plan is designed for individuals looking to lose weight. Since 1450 calories is lower than most people’s daily baseline energy needs, it works well for less physically active individuals who have calculated their daily calorie needs and have determined that 1400-1500 calories is their target.

They can also opt for the vegetarian version of the 1450 calorie meal plan to increase their consumption of vegetables and reduce animal product consumption. Similarly, the 1,400 calories a day female meal plan may suit women transitioning from a higher- to a low-calorie diet as part of their weight loss goals.

Remember that the 1450 calorie meal plan may not be suitable for everyone, especially athletes or individuals with physically demanding jobs, as they require more calories daily than the average person. Instead, a 1900 calories diet, or whatever calorie level meets their individual needs could work for them. Therefore, it is crucial to consult your dietitian before starting any meal plan, as they can help decide whether it is ideal for you.

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What Does The 1450 Calorie Meal Plan Look Like?

This meal plan consists of 3 meals with 2 snacks daily for 5 days. It covers meals under 300 calories, and each day’s meals reach around 1450 calories. This meal plan offers high protein and fiber, providing satiety (4).

Day 1: Monday

For Breakfast

Have an egg and avocado pita.

Ingredients:

The egg and avocado pita comprise the following ingredients:

• 1 whole-grain pita
• ½ cup avocado
• 2 hard-boiled eggs
• ½ cup blueberries
• A pinch of salt and pepper

Preparation:

1. To prepare the egg and avocado pita,
2. Toast 1 whole-grain pita and stuff it with 2 sliced hard-boiled eggs and half of a mashed avocado. 
3. Use salt and pepper to season to taste. 
4. Serve it with half a cup of blueberries.

For Lunch

Have a quinoa burrito bowl.

Ingredients:

To prepare a quinoa burrito bowl, you need the following ingredients:

• ½ cup cooked quinoa
• A can of kidney beans
• 2 tbsp salsa
• ¼ cup chopped scallions
• 3-4 leaves of romaine lettuce
• 1 chopped tomato
• ½ cup chopped cucumber
• 2 tsp olive oil
• A lime squeeze.
• Hot sauce (if desired)

Preparation:

To prepare a quinoa burrito bowl,

1. Stir ½ cup of cooked quinoa and ⅓ of a 15-ounce can of kidney beans. 
2. Add 2 tablespoons of salsa on top, then sprinkle ¼ cup of finely chopped scallions. 
3. Add 3 or 4 romaine lettuce leaves and push to one side. 
4. Add 1 chopped tomato and half a cup of sliced cucumber slices on top of the greens. 
5. Garnish with a lime wedge, 2 teaspoons of olive oil, and a dash of hot sauce if preferred.

For Dinner

Have chicken noodle soup.

Ingredients:

The soup requires the following ingredients:

• 3 ounces instant rice noodles
• 1 tsp sesame oil
• 3 ounces chicken breast
• 1/3 cup chopped scallions.
• 1 tsp olive oil
• ¼ cup diced onion
• 1 clove of minced garlic
• ½ cup green beans
• ¼ cup lemon juice
• 1 cup chicken broth
• ¼ cup chopped parsley
• A pinch of salt and pepper

Preparation:

1. To prepare chicken noodles soup,
2. Add 3 ounces of instant rice noodles to a big bowl and pour boiling water over them. Let it rest for 3 minutes. 
3. After rinsing in cold water, drain. 
4. Mix the noodles with 1 teaspoon of sesame oil after removing half. 
5. Add 1/3 cup chopped scallions and 3 ounces cooked chicken breast. 
6. Keep chilled for Day 2’s lunch. 
7. One teaspoon of olive oil should be heated slowly in a saucepan.
8. Add the ¼ cup chopped onion 1 clove of garlic, minced, ¼ cup of diced carrot, and ½ cup of halved green beans. 
9. Simmer the onions for 5 minutes or until they become transparent. Increase the heat to medium. 
10. Simmer with 1 cup of chicken broth and the juice from ¼ of a lemon. After adding one 3-ounce sliced chicken breast, heat it for 3 minutes.
11. Transfer the leftover noodles to a bowl. Over the soup, pour the broth mixture. 
12. Add salt and black pepper to taste. 
13. Add ¼ cup of chopped parsley as a garnish.

For Snack

Have a small apple with 1 tbsp nut butter, or you can have 1 ounce of pistachios.

In the evening, have a ¼ cup hummus.

Read more: Kimchi: Calories, Nutrition, and Health Benefits

Day 2: Tuesday

For Breakfast

Have overnight oats

Ingredients:

• ½ cup oats
• 1 tbsp pumpkin seeds
• 1 tbsp chopped walnuts
• ½ tsp cinnamon
• ½ cup milk
• 1 medium chopped banana

Preparation:

1. In a bowl, mix ½ cup old-fashioned oats, 1 tablespoon chopped walnuts, 1 tablespoon pumpkin 
2. seeds, and ½ teaspoon cinnamon. 
3. Add half a cup of milk to the mixture of oats. 
4. Store in the fridge all night. 
5. Before serving, stir in 1 medium-chopped banana.

For Lunch

Have a Vietnamese chicken and noodle bowl.

Ingredients:

• 3-ounce chicken breast
• ¼ cup chopped scallions
• ½ cup cucumbers
• ¼ cup gem lettuce
• ¼ cup cilantro leaves
• ¼ cup mint leaves
• 1 tsp fish sauce
• Lime juice
• 1 tsp Sriracha sauce

Preparation:

1. Mix ½ cup cucumber slices, ¼ cup small gem lettuce, ¼ cup cilantro leaves, ¼ cup mint leaves and stalks. 
2. Then, add a 3-ounce chicken breast with ¼ cup chopped scallions and leftover rice noodles from Day 1 dinner. 
3. Blend thoroughly. 
4. Combine 1 teaspoon fish sauce, ¼ lime juice, and 1 teaspoon Sriracha in a small jar. 
5. Pour over the salad and stir well before serving.

For Dinner

Have Baked Salmon with spring vegetables.

Ingredients:

• 1 ½ cup green beans
• 9 baby gold potatoes
• ½ red onion
• ½ tsp salt and pepper
• 1 tbsp olive oil
• 2 3-ounce salmon filets
• Lemon slices
• ¼ cup chopped parsley
• 1 cup mixed greens

Preparation:

1. Set oven temperature to 400°F. 
2. Place 1 ½ cups of halved green beans, 9 half-baby gold potatoes, and ½ small red onion, sliced into 1/2-inch wedges, on a baking sheet. 
3. Add half a teaspoon of salt and pepper for seasoning. 
4. After tossing the veggies, drizzle with 1 spoonful of olive oil and bake for 15 minutes. 
5. Take out of the oven and arrange 2 3-ounce salmon filets over the veggies.
6. Arrange slices of lemon over the salmon filets. 
7. Bake for 10 minutes or until the fish is opaque and the potatoes are soft. 
8. For lunch on Day 3, refrigerate 1 salmon filet and 1/3 of the vegetables and potatoes. 
9. Serve potatoes, veggies, and 1 filet of salmon. 
10. Add ¼ cup of chopped parsley as a garnish. A cup of mixed greens stirred in a teaspoon of olive oil should be served alongside.

For Snack

• Have a half cup of unsweetened plain Greek yogurt with a cup of berries.
• You can also have a piece of string cheese with a half cup of sliced pear.

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Day 3: Wednesday

For Breakfast

Have almond butter with jelly on toast.

Ingredients:

• 2 slices of whole-grain bread
• 1 tbsp almond butter
• 1 tbsp fruit spread
• 1 tbsp pumpkin seeds
• ½ cup blueberries

Preparation:

1. Toast 2 slices of sprouted whole-grain bread. 
2. Over 2 slices, evenly distribute 1 tablespoon of almond butter and 1 tablespoon of 100% fruit spread. 
3. Add a spoonful of pumpkin seeds and half a cup of blueberries.

For Lunch

Have salmon salad.

Ingredients:

• 1 boiled egg
• ½ cup black olives
• 1 tomato
• A pinch of salt and pepper
• 1 tsp balsamic vinegar

Preparation:

1. To the vegetables you set aside from Day 2’s baked salmon, add 1 quartered boiled egg, ½ cup whole black olives, and 1 quartered tomato. 
2. Mix in the remaining 3 ounces of salmon filet. 
3. Use salt and pepper to season to taste. 
4. Mix thoroughly and garnish with 1 teaspoon of balsamic vinegar before serving.

For Dinner

Have roasted vegetables with chicken.

Ingredients:

• 2 red peppers
• 2 green peppers
• 2 red onions
• 2 zucchinis
• 2 tomatoes
• 1 sweet potato
• 4 garlic cloves
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 2 tsp Italian herb seasoning
• 3-ounce chicken breast
• 1 cup mixed greens

Preparation:

1. Set oven temperature to 400°F. 
2. Combine 2 quartered red peppers, 2 green peppers, 2 red onions, 2 zucchinis cut into 4-inch sticks, 2 quartered tomatoes, 1 medium sweet potato cut into 1-inch cubes, and 4 whole, peel-on garlic cloves in a big bowl. 
3. Arrange the veggies in a big roasting pan. 
4. Add 2 tablespoons of balsamic vinegar, 2 tablespoons of olive oil, and 2 teaspoons of Italian herb spice toss. 
5. Cook for 15 minutes.
6. Take out of the oven and stir in the veggie mixture. 
7. Put the vegetables back in the oven and bake for another 20 minutes or until they are tender and starting to caramelize. 
8. Take out the cloves of garlic. With a fork, mash the cooked garlic after removing the skin. 
9. Mix the mashed garlic into a combination of vegetables. One 3-ounce cooked chicken breast should be sliced and served with 1 cup of mixed greens and 1/3 of the veggies. Half of the remaining vegetable combinations should be divided.

For Snack

• Have a half cup of blueberries or 1 hard-boiled egg.
• You can also have healthy desserts under 100 calories, including dark chocolate.

Day 4: Thursday

For Breakfast

Have an egg and avocado pita.

Ingredients:

• 1 whole-grain pita
• ½ cup avocado
• 2 hard-boiled eggs
• ½ cup blueberries
• A pinch of salt and pepper

Preparation:

1. Toast 1 whole-grain pita and stuff it with 2 sliced hard-boiled eggs and half of a mashed avocado. 
2. Use salt and pepper to season to taste. 
3. Serve it with half a cup of blueberries.

For Lunch

Have quinoa with roasted vegetables.

Preparation:

1. After dinner on Day 3, mix the remaining roasted vegetables with ½ cup of cooked quinoa. 
2. Add half of the crumbled feta cheese. 
3. Enjoy.

For Dinner

Have spaghetti with shrimp.

Ingredients:

• 1-ounce spaghetti
• ¾ frozen shrimp
• 1 tsp olive oil
• 1 garlic clove
• ¼ lemon juice
• ¼ tsp salt and black pepper
• ½ cup Kalamata olives
• 1 chopped tomato
• 1/3 cup chopped parsley.
• 1 cup mixed greens.

Preparation:

1. Cook 1 ounce of whole-wheat pasta and defrost ¾ cup of frozen cooked shrimp. 
2. Combine 1 teaspoon olive oil, 1 minced garlic clove, ¼ lemon juice, ¼ teaspoon each of salt and black pepper in a small container. 
3. After draining the spaghetti, save about half an inch of the boiling water in the pot. 
4. Put the spaghetti back in the saucepan.
5. Add the chopped tomatoes, 1/3 cup of finely chopped parsley, ½ cup of halved Kalamata olives, and the shrimp. 
6. Add the lemon juice combination and 1 teaspoon of olive oil. 
7. Stir until thoroughly heated. 
8. Present alongside a cup of mixed greens.

For Snack

Have an apple with 1 tablespoon of nut butter or 1 ounce of pistachios.

Read more: Intermittent Fasting Macros – Managing Calories the Smart Way!

Day 5: Friday

For Breakfast

Have overnight oats.

Ingredients:

• ½ cup oats
• 1 tbsp pumpkin seeds
• 1 tbsp chopped walnuts.
• ½ tsp cinnamon
• ½ cup milk
• 1 medium chopped banana

Preparation:

1. Mix ½ cup old-fashioned oats, 1 tablespoon chopped walnuts, 1 tablespoon pumpkin seeds, and ½ teaspoon cinnamon in a bowl. 
2. Add half a cup of milk to the mixture of oats. 
3. Store in the fridge all night. 
4. Before serving, stir in 1 medium-chopped banana.

For Lunch

Have shrimp and quinoa salad.

Ingredients:

• ½ cup cooked quinoa
• 1 cup shrimp
• 1 cup romaine lettuce
• 1 cup cucumber
• 1 chopped tomato
• 5 baby gold potatoes
• 1 tbsp mayonnaise
• 1 tsp Sriracha sauce
• ¼ lemon juice

Preparation:

1. Mix ½ cup cooked quinoa, 1 cup cooked shrimp, 1 cup diced cucumber, 1 cup shredded romaine lettuce, 1 chopped tomato, and 5 cooked and halved baby gold potatoes. 
2. Combine 1 tablespoon mayonnaise, 1 teaspoon Sriracha, and ¼ lemon juice in a separate container. 
3. Add to the salad right before serving.

For Dinner

Have veggie chili.

Ingredients:

• ½ cup onion
• 2 garlic cloves
• 1 green pepper
• 2 tsp olive oil
• A can of kidney beans
• 2 chopped tomatoes
• ½ cup salsa
• ½ cup water
• 1 tortilla
• ¼ cup avocado
• ¼ cup chopped cilantro
• Hot sauce (if desired)

Preparation:

1. Cook ½ cup diced onion, 2 minced garlic cloves, and 1 chopped green pepper into 1-inch pieces in a pot with 2 teaspoons olive oil over low heat until they soften. 
2. Pour 2 chopped tomatoes, 1/3 of a 15-ounce can of low-sodium kidney beans, ½ cup of salsa, and ½ cup of water.
3. Simmer for 20 minutes on low heat, stirring often. On Day 6, remove half of the chili and put it in the fridge. 
4. Arrange one tortilla wrap with ¼ avocado and ¼ cup chopped cilantro. Top with the remaining chili. 
5. Toss in some spicy sauce to taste.

For Snack

• Have a half cup of unsweetened plain Greek yogurt with a cup of berries.
• You can also have a piece of string cheese with a half cup of sliced pear.

Will I Lose Weight Eating 1,450 Calories A Day?

For many people but not everyone, 1450 calories may be a good number to begin with. Since women require 1600-2400 calories a day and men require 2000-3000 calories, 1450 calories are enough to cause a moderate calorie deficit for women on the lower end of that range, which should promote weight loss.

Is It Good To Eat 1400 Calories A Day?

If 1400 calories meets your needs and goals, then there is no harm in consuming 1400 calories daily, but you should not stick to low-calorie diets if you are young or physically active. It’s a good idea to calculate your individual energy needs based on individual factors and your goals before deciding on an amount of calories to eat per day. 

How Much Weight Will I Lose In 1400 Calories A Day?

To lose 1 pound in a week, you theoretically need to create a deficit of 500 calories per day. If 1400 calories creates that deficit for you (meaning that your individual energy needs to maintain your weight are around 1900 per day) then you should theoretically lose around 1 pound per week on 1400 calories per day (6). However, weight loss in real life can be more complicated, and individual experiences will vary.

FAQs

• How to feel full on 1400 calories?

Since 1400 calories are quite low, you should consume fiber-rich foods such as fruits, vegetables, whole grains, and nuts to help you feel full for a long time. Protein-rich foods like fish, chicken, or eggs also help with satiety.

• Is 1450 calories bad?

1450 calories are slightly lower than most people’s daily caloric needs, which is perfectly okay for some less-than-physically active individuals who want to lose weight. On the other hand, 1450 calories may be dangerously few for athletes and bodybuilders, most men, and more physically active women.

• Is 400 calories a day starvation?

Consuming only 400 calories per day would put your body at risk of dehydration and malnutrition, and you may face severe health complications.

• How many calories to lose 1kg?

Since 1 kg is around 7700 calories, you theoretically need to burn an extra 7700 calories to lose 1 kg. You may achieve this by moderately reducing calorie intake and increasing physical activity.

The Bottom Line

The 1450 calorie meal plan can be a good way to lose weight gradually for some people. It includes enough protein and fiber to keep you full and satisfied on less than you are used to eating. Before starting this plan, talking to a dietitian is important to ensure it’s right for you. Once you have determined that it is right for you, you can begin the meal plan and see positive changes in your body.