1400 calorie meal plan

There is a 1400 calorie meal plan below. The meal plan gives an example of one day’s food. Using the food exchange system, you may bring variety to your diet, still staying within your daily calorie allowance. For the explanation of the term food exchange system, follow the link at the bottom of this page.
This meal plan was designed so that any person could find the products he is accustomed to.

Traditional Meal Plan: 1400 Calories

MealMeal PlanSample Menu for One Day
Morning2 Starch1 small whole-wheat bagel (or 1/2 large)
Free Food2 teaspoons sugar-free jam
1 Milk1 cup low-fat (1%) milk
1 Fruit1 small orange
Free Foodcoffee or tea
Noon2 Starch2 slices whole-wheat bread
2 Fat2 teaspoons tub margarine
Free Food1 cup mixed salad greens
1/2 Nonstarchy Vegetable1/2 cup cut-up raw vegetables
2 Meat2 ounces sliced turkey breast
Free Food2 Tbsp fat-free salad dressing
Free Foodiced tea, unsweetened
Afternoon1 Milk2/3 cup low-fat plain yogurt
2 Fruit1 large banana
Free Foodsugar substitute and vanilla extract, if desired
Evening3 Meat3 ounces broiled fish
2 Starch2/3 cup cooked brown rice
2 Nonstarchy Vegetable1 cup cooked summer squash
Free Food1 cup mixed salad greens
1/2 Nonstarchy Vegetable1/2 cup cut-up raw vegetables
2 Fat2 teaspoons olive oil
Free Foodbalsamic vinegar to taste
Late Night1 Fruit1/2 cup canned (in juice) peaches
1/2 Milk1/2 cup low-fat (1%) milk
Free Foodnon-sugary, non-caloric beverage

Each meal plan gives an example of one day’s food

intake using the FOOD EXCHANGE SYSTEM.