High Protein 1400 Calorie Diet

A high-protein diet involves eating between 20 and 35 percent of your total daily calories from protein foods such as meat, fish, poultry, eggs and beans. High-protein diets can help with weight loss because protein-rich foods are more satisfying and keep your blood sugar levels even to prevent cravings. If you are exercising along with your diet, a high-protein plan can also help you retain lean muscle mass. A 1,400-calorie diet will bring about weight loss in most people.

Breakfast

A 1,400-calorie plan with about 31 percent of the calories from protein can begin with a breakfast of 4 egg whites scrambled with 1 whole egg. Have 1/2 cup of low-fat cottage cheese and 1 cup of cubed cantaloupe alongside for a total of 35 g of protein and 300 calories.

Lunch

A lunch with about 220 calories and 14 g of protein consists of 1/4 cup of canned salmon mixed with 1 tbsp. of light mayonnaise, a squeeze of lemon juice and 1 tbsp. of capers. Have this with 2 celery sticks and 5 woven wheat crackers.

Dinner

For dinner, you can have a burger made with 4 oz. of 93 percent-lean ground beef on a toasted, whole-grain sandwich thin with sliced tomato and 1 oz. of cheddar cheese. Have 1 cup of green beans alongside for 445 calories and 38 g of protein.

Snacks

Mid-morning, have a snack of 1 cup of non-fat Greek yogurt with 1 oz. of sliced almonds. The 290 calories and 26 g of protein in this snack will help tide you over until your next meal. In the afternoon, have 2 rye crisps topped with 30 g of avocado and 2 oz. of deli turkey for 150 calories and 11 g of protein.

Considerations

Always check with your physician before beginning a diet plan to make sure it is appropriate for your health situation. High-protein diets can still include healthy carbohydrates, which provide essential nutrients along with fiber for smooth digestion. Stick to lean sources of protein when devising other high-protein menus to keep your saturated fat intake in check. If you are a man, or especially active, 1,400 calories daily might be too few to maintain good health.