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1400 Kcal Intermittent Fasting Meal Plan

1400 Kcal Intermittent Fasting Meal Plan

Here is a 1400 Kcal Intermittent Fasting Meal Plan. Two meals and two snacks are the best but if you want to split your meals, we have added a 3rd meal.

In addition, you can add or remove the 3rd meal at any time depending on the number of calories you require.

For an overweight individual, including those with diabetes, who wants to lose weight while practicing intermittent fasting, calorie needs can vary based on factors like age, sex, weight, height, activity level, and health status.

However, some general guidelines can be provided.

  1. Estimating Caloric Needs:

Calculate Basal Metabolic Rate (BMR):

This is the number of calories your body needs at rest. BMR can be estimated using the Mifflin-St Jeor equation:

  • For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
  • For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Adjust for Activity Level:

Multiply the BMR by an activity factor (1.2 for sedentary, 1.375 for lightly active, etc.) to estimate the total daily energy expenditure (TDEE).

  1. Calorie Deficit for Weight Loss

To lose weight, a calorie deficit is needed. A common recommendation is a deficit of 500-1000 calories per day, leading to a weight loss of about 0.5-1 kg (1-2 pounds) per week.

Example: If TDEE is 2,500 calories, reducing intake to 1,500-2,000 calories daily is often effective.

  1. Considerations for Diabetics

It’s essential to balance calorie reduction with blood sugar control. Focus on high-fiber, low-glycemic index foods, and monitor carbohydrate intake.

Consult with a healthcare provider before starting a calorie-restricted or intermittent fasting plan, as medication adjustments may be needed.

  1. Intermittent Fasting (IF) Considerations

Intermittent fasting can help reduce overall calorie intake by limiting the eating window.

Common IF methods include 16/8 (fast for 16 hours, eat for 8) or 5:2 (normal eating for 5 days, 500-600 calories on 2 non-consecutive days).

  • Final Recommendation:

Caloric Intake:

For an overweight diabetic aiming for weight loss, a calorie range of 1,200-1,800 per day is often recommended, but it’s crucial to tailor this to individual needs and monitor blood sugar levels closely.

 
Read: High Protein Intermittent Fasting Meal Plan

Here is a sample 7-day intermittent fasting meal plan:

Intermittent fasting meal plan: 16:8

Eating window: 12:00 Pm to 08:00 Pm

Fasting window: 08:00 Pm to next day 12:00 Pm

Estimated Calorie Intake: 1400 Kcal per day


Day-1 Intermittent Fasting Meal Plan:

Total Calories: 1395 Kcal/day

Nutrients by percentage in grams:

  • Carbs (95g): 35.6%
  • Proteins (111 g): 41.6%
  • Fats (61 g): 22.8%

Nutrients by the percentage of calories provided:

  • Carbs: 27.2%
  • Proteins: 31.8%
  • Fats: 39.4%

Day 01

Food

Carbs (95g)

Protein (111g)

Fats (61g)

Kcal (1395)

Meal 11 cup Greek yogurt with 10 berries and 1 granola bar. 1 glass apple smoothie.552518480
Snack1tbsp almond butter on 1 rice cake368100
Meal 2Grilled shrimp (4 oz) salad with 1 cup mixed greens, ½ cup cherry tomatoes, and 1 tbsp lemon-tahini dressing302515350
Snack2 tbsp hummus with 3 carrot sticks13307235
Meal 3100g salmon with 1 cup roasted asparagus.42513230

Day-2 Intermittent Fasting Meal Plan:

Total Calories: 1410 Kcal/day

Nutrients by percentage in grams:

  • Carbs (190g): 61.5%
  • Proteins (85 g): 27.5%
  • Fats (34 g): 11%

Nutrients by the percentage of calories provided:

  • Carbs: 53.9%
  • Proteins: 24.1%
  • Fats: 21.7%

Day 02

Food

Carbs (190g)

Protein (85g)

Fats (34g)

Kcal (1410)

Meal 11 cup oatmeal with 1 tbsp chia seeds and 1 medium apple. 1 glass banana shake.751312460
Snack1 medium banana2610100
Meal 21 cup shrimp stir-fry with brown rice302010300
Snack1/2 cup Greek yogurt + 1 tbsp honey + sprinkle cinnamon10155150
Meal 3100g chicken breast with 1 cup brown rice and 1 cup steamed broccoli49367400

Day-3 Intermittent Fasting Meal Plan:

Total Calories: 1400Kcal/day

Nutrients by percentage in grams:

  • Carbs (120g): 41.5%
  • Proteins (118g): 40.8%
  • Fats (51g): 17.6%

Nutrients by the percentage of calories provided:

  • Carbs: 34.3%
  • Proteins: 33.7%
  • Fats: 32.8%

Day 03

Food

Carbs (120g)

Protein (118g)

Fats (51g)

Kcal (1400)

Meal 12 scrambled eggs with 2 whole-grain toast and ½ cup spinach402515390
Snack½ cup cottage cheese with pineapple.16132130
Meal 2100g grilled boneless chicken, 1 cup mixed greens,2 tsp olive oil dressing.33218300
Snack1 medium apple with 1 tbsp almond butter253.48.2180
Meal 3100g grilled Chicken breast with 1 cup brown rice36458400

Day-4 Intermittent Fasting Meal Plan:

Total Calories: 1370 Kcal/day

Nutrients by percentage in grams:

  • Carbs (99 g): 36.5%
  • Proteins (113g): 41.7%
  • Fats (59 g): 21.8%

Nutrients by the percentage of calories provided:

  • Carbs: 28.9%
  • Proteins: 33%
  • Fats: 38.8%

Day 04

Food

Carbs (99g)

Protein (113g)

Fats (59g)

Kcal (1370)

Meal 11 cup Greek yogurt with 1 tbsp honey and a sprinkle of chia seeds.342114340
Snack10 almonds and 10 pistachios111124300
Meal 2100g grilled chicken, 1 cup mixed greens, with vinaigrette dressing and green tea4308210
Snack2 rice cakes with ½ cup cottage cheese, a kiwi30163210
Meal 3100g baked boneless chicken with 1 cup roasted vegetables and 1 glass of fresh apple juice.203510310

Day-5 Intermittent Fasting Meal Plan:

Total Calories: 1400 Kcal/day

Nutrients by percentage in grams:

  • Carbs (78 g): 30.6%
  • Proteins (105 g): 41.2%
  • Fats (72 g): 28.2%

Nutrients by the percentage of calories provided:

  • Carbs: 22.3%
  • Proteins: 30%
  • Fats: 46.3%

Day 05

Food

Carbs (78g)

Protein (105g)

Fats (72g)

Kcal (1400)

Meal 12 omelets with 1 cup mixed vegetables (carrots, broccoli, onions, peppers). 1 glass of fresh orange juice.392122440
Snack1 medium apple150060
Meal 2100g Grilled chicken with mixed greens, avocado, and a light vinaigrette.122323350
Snack50g of lean beef jerky with green tea2307200
Meal 3100g salmon stir-fry with 1 cup roasted low-carb vegetables (broccoli, cauliflower, carrots)103120350

Day-6 Intermittent Fasting Meal Plan:

Total Calories: 1400 Kcal/day

Nutrients by percentage in grams:

  • Carbs (99 g): 34.6%
  • Proteins (136 g): 47.6%
  • Fats (51g): 17.8%

Nutrients by the percentage of calories provided:

  • Carbs: 28.3%
  • Proteins: 38.9%
  • Fats: 32.8%

Day 06

Food

Carbs (99g)

Protein (136g)

Fats (51g)

Kcal (1400)

Meal 1Omelette with 3 egg whites and 1 whole egg, filled with spinach and mushrooms, and a small avocado slice.203015330
Snack½ cup Greek yogurt with 10 berries.22134180
Meal 2100g grilled chicken salad made of 1 cup mixed greens, 1 cup chopped cucumber, 1 cup chopped tomato, and a light vinaigrette dressing, a small portion of quinoa304010370
Snack1 tbsp hummus, 1/2 medium carrot, 10 olives737105
Meal 3100g salmon fillet with 1 cup roasted asparagus and a side of cauliflower mash205015415

Day-7 Intermittent Fasting Meal Plan:

Total Calories: 1400 Kcal/day

Nutrients by percentage in grams:

  • Carbs (150g): 52.3 %
  • Proteins (86 g): 30 %
  • Fats (51.5g): 17.8 %

Nutrients by the percentage of calories provided:

  • Carbs: 42.9%
  • Proteins: 24.6%
  • Fats: 32.8%

Day 07

Food

Carbs (150g)

Protein (86g)

Fats (51.5g)

Kcal (1400)

Meal 11 cup Greek yogurt with 1 tbsp honey and a sprinkle of chia seeds.342114340
Snack1 tbsp hummus, 1/2 medium cucumber, 10 olives639120
Meal 21 cup lentil soup and 1 slice whole-grain bread with ½ avocado.401520400
Snack1 rice cake with 1 medium banana3420.5140
Meal 3100g grilled chicken breast with 1 cup brown rice36458400

What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

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