Combining a low-calorie diet with a low-carb diet can help you lose weight. These two principles of weight loss diet are combined to create this 1400 calorie Keto Meal Plan.
Diets like Whole30, the ketogenic diet, and Atkins have taken center stage as the most popular low-carb diets for weight loss and health. However, research does indicate that losing weight can be successfully accomplished via a combination of a low-calorie and low-carb diet, but you don’t have to eschew carbs as much as some of these diets advocate.
Eating too few carbs can actually hinder weight loss, since you are lacking certain nutrients that can help you feel satisfied and full on fewer calories (like fiber from beans, fruits, whole grains, and vegetables). Here’s a 1400 calorie Keto meal plan that’s healthy and balanced.
You won’t want to miss: How to Start a Low-Carb Diet
Our easy low-carb meal plan keeps carbohydrate intake low (around 120 grams per day) without losing vital nutrients. Additionally, we added enough protein daily (well over this recommendation) to help you feel satisfied even while reducing carbs and calories.
You’ll lose a healthy and sustainable 1 to 2 pounds each week with this week’s delicious low-carb meals and snacks, without feeling deprived or hungry. This low-carb meal plan will help you lose weight in a healthy way.
1400 Calorie Keto Meal Plan
Weight Loss with the 7-Day Keto Meal Plan
Keto diet success depends on a good keto meal plan. When you eat the right foods (and avoid the wrong ones), prepare your meals and follow the ketogenic guidelines, you will reach your macros goals and stay in ketosis.
In this guide, you will find a sample one-week keto meal plan to get you started. It can be followed exactly or tailored to your own goals.
Make sure you know what food is keto-friendly and how to calculate your macros before starting the diet. Once you have finished your first week on the keto diet, this will help set you up for success.
1400 Calorie Keto Meal Plan
How Do You Choose a Keto Diet?
Are you considering starting a ketogenic diet and following a ketogenic meal plan? Would you like to lose that stubborn excess body weight you have been carrying around? Want to become more energetic and mentally clear? If you are using a ketogenic diet for health benefits other than weight loss, will you be using it to lower your blood sugar, blood pressure, or decrease your type 2 diabetes risk?
It will depend on your individual goals how you approach keto. The following are a few common keto-related objectives, and the type of keto diet best suited to achieving each.
1400 Calorie Keto Meal Plan
Standard Ketogenic Diet To Lose Fat and Improve Health
Beginners are highly recommended to follow the standard ketogenic diet (SKD), the most common way to lose weight. SKD is typically followed by people who want to lose weight or lose fat. In addition, you may be seeking help with depression, anxiety, inflammation, and high cholesterol levels.
For SKD, the following rules apply:
- Eat no more than 20-50 grams of carbs per day
- Protein is a moderately important component of a healthy diet
- Fatten yourself up by eating a lot
When consumption of net carbohydrates is 30 grams or less, ketosis is usually induced.
Targeted ketogenic diet improves workout performance
For athletes or those with high activity levels, the targeted ketogenic diet (TKD) is ideal for maintaining athletic performance. What is the process? Ketosis does not need to be interrupted for long periods of time to allow glycogen resynthesis.
Following these guidelines will help you learn TKD:
- Daily carbohydrate consumption should be 25-50 grams
- 30 minutes to one hour before you exercise, consume highly digestible carbs
- Consume moderate amounts of fat and high amounts of protein
Cyclical Ketogenic Diet for Bodybuilders and Athletes
Cycled ketoacid diets (CKDs) consist of days when ketosis is enforced and days when carbohydrates are consumed. On CKD, for example, you would consume 20-50 grams of carbs for five consecutive days, and then a high-carb diet for two consecutive days (over 100 grams).
A high-volume, high-intensity training schedule would be most beneficial for such an approach. CKD aims at depleting each muscle’s glycogen completely between carb peaks, whereas TKD aims to maintain a moderate level of muscle glycogen.
SKD follows the following schedule:
- Consume between 20 and 50 grams of carbohydrates a day for five days
- Consume 100 grams of carbohydrates per day for two days
- Continue restricting your carbs to 20-50 grams for the next two days after your two carb loading days
7-Day Keto Meal Plan
Ketogenic Diet: Extra Protein for Those in Need
You might need more protein in your keto meal plan if you lift four or more times per week. Protein comprises only 20% of total calories on a standard ketogenic diet, while 30% of total calories are derived from protein on a high protein ketogenic diet (HPKD).
For HPKD, follow these steps:
- Protein accounts for 35% of total calories consumed
- 60 percent of your total calories should come from fat
- Net carbs should make up 5% of total calorie consumption
Make Meal Plans
Now that you have calculated your macros, plan your week’s keto meals one day per week.
The recipes on Custom Keto Diet’s website have recipes for the first week on your keto diet, but you should also check them out after that so you’re never bored.
You won’t have to calculate macros because this list includes all recipes with a breakdown.
To find out the macros and calories of any recipe you find online, you can enter its ingredients in a diet app such as CustomKetoDietApp.
Use the keto diet foods list to map out your keto meal plan if you come across any other recipes you’d like to try in addition to these. If you’re planning on doing any grocery shopping, you might want to download the Custom Keto Diet grocery list.
Here are some things to consider when planning your week’s keto meal plan:
- Are there going to be any children in your home that will eat the meals? Make the right amount of servings (this will serve as a guide).
- Are you planning on having leftovers the next day?
- What is your ideal daily schedule? Breakfast is part of your daily routine? What about fasting from breakfast to dinner?
Prepare a shopping list with the ingredients you will need for each meal and then go shopping.
7-Day Keto Meal Plan
Dietary Supplements for the Keto Diet
Supplements can help you achieve your keto meal plan goals and help you get into ketosis. It’s essential to use keto-friendly supplements, however.
Supplements containing micronutrients
Keto deprives you of certain vitamins, antioxidants, and nutrients because you must cut out several starchy fruits and veggies.
Keto Advanced allows you to stay in ketosis while getting enough nutrition from produce.
The following are included in Keto Advanced:
- An organic, raw blend of greens and vegetables derived from 12 sources.
- Raw, organic berries and fruit from 10 different sources blend together in this berry and fruit blend.
- It is made from coconut oil, called MCT powder. Greens and fruits provide vitamins, minerals, and nutrients, while MCTs help you absorb them.
- The liver support and digestive enzymes in this micronutrient blend will help you reap the most benefits.
You’re now ready to begin your Keto meal plan
With today’s guide in your pocket, you’re well on your way to settling into a low-carb lifestyle.
You need only find low-carb foods you like to meet your goals after figuring out your macros. Create your own keto meal plan using the cheat list of approved keto foods and this keto meal plan as the starting point.
When you add a few supplements to enhance your health and your body’s fat-burning ability, you will be well on your way to feeling and looking better.