Even on a slimming diet, you need to eat everything, but in reasonable amounts. You can also lose weight without starving yourself.

The 1,400 calorie diet: what is it about?

With a reduced calorie diet, a slimming diet must provide all the nutrients in the right amounts. The percentage of protein increases, but the amount of fat and carbohydrate ingested is lower.

The rate of weight loss depends on how much we reduce the energy value in relation to the demand. If the body uses 2500 kcal per day, then by eating 1500 kcal, we will lose about 1 kg per week, and if we reduce the caloric value to 2000 kcal - about 1/2 kg per week.

We propose a 1400 kcal diet, thanks to which you can lose up to 4 kg per month!

The 1,400 calorie diet: rules

It has been designed to provide all the ingredients needed by the body. Use the menu for the whole week presented on the following pages as long as possible. Remember to drink 1.5-2 liters of water during the day.

The effect of the diet will be even better if you start to move more. Our diet consists of 5 meals a day, better not to eat in between, but if you have to, choose wisely.

He althy snacks

During the day, you can eat half a handful of nuts or a tablespoon of seeds or pips. Choose those without the addition of oil, s alt, flavored shell or coating. Walnuts provide omega-3 fatty acids, almonds and hazelnuts are a treasury of vitamin E.

Sunflower seeds contain calcium, magnesium, potassium, and vitamin E. A handful of pumpkin seeds provide half the daily dose of vitamin E and 1/3 of magnesium.

You can also reach for crunchy dried vegetable and fruit slices or whole grain wafers. Choose those without s alt, sugar or chocolate glaze. Remember that although they provide B vitamins and minerals, they are caloric, just like dried fruit.

Although they are rich in vitamins, minerals and fiber, you can afford a few figs, plums, dates or apricots a few times a week.

1,400 calories diet: menu

1. day

And breakfast

Cottage cheese with apple

  • 15 grams of grainy cottage cheese
  • 1/2 apples
  • tablespoon of chopped almonds
  • tablespoon bran
  • teaspoon of honey
  • cinnamon

Tip:Grate the apple, mix with the cheese, almonds and bran, add honey, season with cinnamon.

2nd breakfast

Vegetable salad (20 grams) of boiled vegetables with yogurt, a slice of wholemeal bread

Lunch

40 grams of stuffed eggplant (recipe below), 20 grams of Chinese cabbage salad

Stuffed Eggplants

  • 2-3 eggplants
  • 5 grams of brown rice or couscous
  • 1 1/2 cup canned beans
  • tablespoon of oil
  • onion
  • 2 tomatoes
  • 1/2 chili peppers
  • 2 cloves of garlic
  • 1/2 bunch of chopped parsley
  • Provencal herbs
  • s alt

Eggplants cut lengthwise, use a spoon to scoop out the flesh. Wrap them in aluminum foil, place in a preheated oven for 15 minutes. Dice the onion, fry in olive oil with aubergine pulp and chopped tomatoes.

Add beans, parsley, crushed garlic clove, herbes de Provence, possibly chili and s alt to taste, stew for a few minutes. Add cooked rice or couscous to the vegetables, mix, fill the eggplants with the filling, and bake in a preheated oven for 20-25 minutes.

Afternoon tea

2 medium carrots

Dinner

350 ml broccoli soup, graham toast

Broccoli cream soup

  • 25 dag Italian
  • 35 dag broccoli
  • teaspoon of olive oil
  • pinch of parmesan cheese
  • s alt, pepper

Prepare the stock from the soup vegetables, carrots, parsley and celery should not overcook! Drain the vegetables, add the broccoli to the broth and cook. Blend the soup, season to taste with s alt and pepper.

Carrots, parsley and celery from the stock, grind on a large-mesh grater. Mix the grated vegetables with the soup. Add parmesan cheese. Serve with toast of graham bread.

Worth knowing

Broccoli and bran

The former are rich in two valuable antioxidants: beta-carotene and vitamin C, and also contain a lot of calcium, potassium, phosphorus, magnesium and iron. Broccoli is also a source of compounds - such as thiocyanates, isothiocyanates, indoles - that protect against cancer.

One of the best sources of dietary fiber is bran. They support intestinal peristalsis, helping to detoxify the body. They also provide significant amounts of B vitamins.

2. day

And breakfast

Sandwiches with cheese paste - 2 slices of whole grain bread, 2 leaves of lettuce, 7 grams of lean cottage cheese, 3-4 dried tomatoes, a teaspoon of olive oil, leavesbasil

Tip:Finely chop tomatoes and basil, mix with cottage cheese and olive oil, season to taste. Serve as an addition to bread.

2nd breakfast

Yoghurt with muesli: 15 grams (small package) of natural yoghurt, 3 dried apricots, 2 tablespoons of muesli

Lunch

Salmon with vegetables, 1/2 bag of brown rice

Salmon with vegetables

  • 15 dag of salmon fillet
  • 1/2 red pepper
  • 1/2 avocado
  • 4 cherry tomatoes
  • teaspoon of olive oil
  • 1/4 lemons
  • s alt

Wash the fish, dry it, sprinkle it with lemon juice and s alt it. Place on the steamer and cook for about 15 minutes. Slice vegetables, mix with olive oil, season to taste with s alt and lemon juice. Serve with rice.

Afternoon tea

Medium Apple, Brown Rice Wafer

Dinner

Sandwiches: 2 slices of pumpernickel bread, 5-7 leaves of lettuce, medium cucumber, 1/2 teaspoon of olive oil to drizzle vegetables, 4 slices of turkey loin.

Worth knowing

Salmon and avocado

This fatty sea fish is extremely rich in essential omega-3 fatty acids, which protect against blood clots in the coronary and cerebral arteries, lower blood pressure and prevent arrhythmias.

A lot of good fats are also in avocados. Monounsaturated fatty acids predominate, while oleic acid helps lower cholesterol.

Avocados also contain magnesium, folic acid, vitamin PP, B6, and dietary fiber.

3. day

And breakfast

Oatmeal: 300 ml of 1.5% milk, 3-4 tablespoons of oatmeal, a small apple, a tablespoon of honey, cinnamon

Tip:Boil the porridge from milk and cereal, add grated apple and honey, season with cinnamon.

2nd breakfast

Egg Salad: 6 leaves of lettuce, 1/5 onion, 1/2 tomato, 2 tablespoons of any sprouts, 1/2 teaspoon of olive oil, hard-boiled egg, a slice of whole wheat bread

Tip:Tear the lettuce into pieces, add the chopped onion, tomato, egg and sprouts, drizzle with olive oil.

Lunch

35 grams of soy stew, 1/2 bag of buckwheat, 15 grams of carrot salad

Soy stew

  • 12 grams of soybeans
  • small onion
  • 2 carrots
  • red or yellow peppers
  • 400 ml tomato puree
  • tablespoon of oil
  • garlic clove
  • 1/2 chili peppers
  • tablespoon of parsley
  • s alt, pepper

Soak soybeans, drain the water, add a portion of fresh water,cook it. Dice vegetables. Add vegetables and tomato puree to the cooked soybeans. Crush the garlic, finely chop the chili pepper, add to vegetables, season to taste with s alt and pepper.

Stew it all with olive oil over low heat for 20-30 minutes. If the stew starts to stick to the pan while cooking, add a little water. At the end of cooking, toss with the parsley. Serve with buckwheat.

Afternoon tea

Cocktail: 200 ml of kefir, a small cucumber, a tablespoon of parsley or dill, a few drops of olive oil

Tip:mix ingredients, add olive oil to the cocktail, season with s alt and pepper to taste, mix.

Dinner

Sandwich with fish paste: 2 slices of whole grain bread, 5 grams of tuna, 5 grams of lean cottage cheese, a tablespoon of chopped onion, a teaspoon of chives

Tip:mix cottage cheese with tuna and onion, add s alt and pepper to taste, brush bread with paste, sprinkle with chopped chives.

Worth knowing

Millet

It is made of millet. Provides significant amounts of silicon, which improves the condition of hair and nails. It is a gluten-free and easily digestible product.

Worth knowing

Groats and parsley

The composition of buckwheat contains numerous polyphenols - valuable compounds that protect the body against the harmful effects of free radicals accelerating the aging process. This grits also contains a lot of mood-boosting magnesium.

Parsley holds the record for vitamin C content, it has three times more than lemon! Natka is also a source of apigenin - a substance with strong antioxidant and anti-inflammatory properties.

Provides chlorophyll - a green dye that helps cleanse the body of toxins.

4. day

And breakfast

Milk soup: a glass of 1.5% milk, 4 tablespoons of muesli with dried fruit, 1/2 a banana

2nd breakfast

Sandwich: graham bread, 2 slices of chicken sirloin, 2 leaves of lettuce, small cucumber, 2 tablespoons of avocado paste

Avocado paste

  • ripe avocado
  • 2 tablespoons of parsley
  • 2 teaspoons of olive oil
  • lemon juice
  • s alt, pepper

Peel the avocado, remove the pit, cut it, add the parsley, lemon juice, olive oil and spices. Blend, serve as an addition to bread.

Lunch

Pasta with sauce: a glass of wholemeal pasta, 30 grams of meat and vegetable sauce, 15 grams of radish salad

Meat and vegetable sauce

  • 20 dagground beef tenderloin
  • 500 ml tomato puree
  • onion
  • 10 dag mushrooms
  • 1/2 red peppers
  • 1/2 green or yellow peppers
  • garlic clove
  • tablespoon of oil
  • Provencal herbs
  • s alt

Cut vegetables, fry 5-7 minutes in a pan. Add meat, puree, crushed garlic and mix. Season with s alt and pepper to taste. Simmer for 20-30 minutes, stir the food so that it does not stick to the pan.

If everything is too thick, add some water. At the end of stewing, season with Provencal herbs or s alt.

Afternoon tea

A glass of fresh carrot juice

Dinner

Salad: 5-7 leaves of lettuce, 4 tablespoons of canned corn, 3 tablespoons of any sprouts, tomato, tablespoon of black olives, 1/2 teaspoon of olive oil, 5 dag (about 20 cubes) of feta light cheese, 2 slices of bread graham

Tip:Tear the lettuce leaves, mix with other ingredients, drizzle with olive oil and serve with bread.

Worth knowing

Sprouts and carrots

Often called the food of life, sprouts are a concentrated source of easily digestible nutrients (protein, fat, carbohydrates). Low-calorie and extremely valuable, they are an indispensable element of a slimming diet.

Carrots are one of the richest foods in beta-carotene, an antioxidant that the body converts into vitamin A.

5. day

And breakfast

Porridge with milk: 1 1/2 cup of milk, 5 grams of millet, 20 grams of seasonal fruit

fresh (some of the fresh fruit can be replaced with dried ones)

Tip:Boil the groats in milk, add chopped fruit, mix.

2nd breakfast

Cottage cheese sandwich: 2 whole grain toasts, 5 grams of lean cottage cheese, 2 radishes, a teaspoon of chopped onion, a teaspoon of chives, 3-4 tablespoons of natural yoghurt

Tip:Cut the radishes, mix with yoghurt, onion and chives, season to taste, spread over the toast.

Lunch

Cod with vegetables, 2 whole grain toasts

Cod with vegetables

  • 25 grams of cod fillets
  • 10 grams of carrots
  • 10 dag mushrooms
  • 4 dag of parsley root
  • 4 dag celery
  • 5 dag season
  • teaspoon of olive oil
  • parsley
  • s alt, pepper

Place cod fillets on aluminum foil, add chopped vegetables, parsley, drizzle with olive oil, lightly sprinkle with s alt and pepper. Close ittightly fillets with vegetables, covering them from above with foil.

Bake in preheated oven for 30-40 minutes. You can also use a foil sleeve for baking.

Afternoon tea

Vegetables with dip: small cucumber, medium carrot, 1/3 pepper, 5 grams of natural yoghurt, a small clove of garlic, s alt, pepper

Tip:Combine yogurt with chopped garlic, s alt and pepper. Cut the vegetables into sticks and serve with the dip.

Dinner

Pasta salad: 2/3 cup of wholemeal pasta, 5 cherry tomatoes, tablespoon of black olives, a few basil leaves, 5 grams of feta light cheese, teaspoon of olive oil

Tip:Cooked pasta mix with chopped vegetables, basil, shredded cheese, drizzle with olive oil, season to taste, mix.

Worth knowing

Cocoa

It is an excellent source of polyphenols and flavonoids that protect the body against the harmful effects of free radicals. Interestingly, cocoa beans contain more useful antioxidants than tea or wine.

Cocoa is also one of the best sources of magnesium!

7. day

And breakfast

Caprese sandwich: 2 slices of whole grain bread, 1/2 cube of light mozzarella, tomato, 1/2 teaspoon of olive oil, teaspoon of vinegar, a few leaves of basil

2nd breakfast

Cocktail: a glass of 1.5% milk, 1/2 banana, a teaspoon of cocoa, an oatmeal cookie

Tip:blend the milk, cocoa and banana.

Lunch

Chicken breast (15 grams) rubbed with olive oil mixed with Provencal herbs, fried in a grill pan; a sauce of 10 grams of natural yoghurt, a teaspoon of chopped dill, 1/2 bag of brown rice, salad with 10 grams of carrots and 15 grams of broccoli

Tip:Chop carrots and broccoli, boil them lightly, drizzle with olive oil before serving.

Afternoon tea

Medium Orange

Dinner

300 ml green pea soup, 2 slices of wholemeal bread

Green Pea Soup

  • 25 dag Italian
  • 30 dag peas
  • teaspoon of olive oil
  • pinch of parmesan cheese
  • s alt, pepper

Cook the soup stock, be careful not to overcook the carrots, parsley and celery. Drain the vegetables, add peas to the broth and cook. Blend the soup, season to taste with s alt and pepper.

Carrots, parsley and celery from the stock, grind on a large-mesh grater. Add the grated vegetables to the mixed soup. The whole can be seasoned with a small amount of olive oil or whitened with milk to taste.

Add a pinch before servingparmesan cheese, season to taste with s alt and pepper. Serve with toast.

Worth knowing

Spinach and oatmeal

Intensely green spinach leaves contain a significant amount of folic acid - a compound necessary for the proper functioning of the hematopoietic system, and also provide a lot of vitamin C, beta-carotene and magnesium.

The high nutritional value of oat grains, from which the popular flakes are made, makes them one of the most valuable grains. Provides valuable protein, essential amino acids and good (unsaturated) fats.

It also contains glucans (compounds classified as dietary fiber), which lower cholesterol and regulate blood sugar (glucose) levels.

Category:

Slimming