1400 Calorie No Fish Meal Plan


Congratulations on choosing to eat right! This 1400 Calorie No Fish Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 1400 Calorie No Fish Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Almond Butter, 0.5 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute raw, cubed potato in oil for a few minutes to brown. Add pureed tomatoes and simmer until potatoes are soft. Add garbanzo beans and heat. Dish up and top with shredded cheese.
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Oranges, 1 fruit (2-5/8" dia)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Snack - 160 calories
  • Beans, red kidney, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Balsamic Vinegar, 1 tbsp
  • Directions: Prepare beans as necessary then marinate with Balsamic Vinegar and chopped onion and chill. Eat as a cold salad.

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Prepare cereal with milk instead of water.
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Bread, reduced-calorie, wheat, 2 slice
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 455 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, navy, 0.5 cup
  • Applesauce, unsweetened, 0.75 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Directions: Saute chopped onions with fresh garlic in oil, add 2 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
  • Snack - 160 calories
  • Beans, pinto, 0.6 cup
  • Baby Carrots, raw, 5 medium
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Mash beans with salsa, then use as dip.

Day 3

  • Breakfast - 260 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Low-fat Maple Granola RECIPE, 0.3 serving
  • Almonds, 6 almond
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Layer berries, granola, cereal and almonds and almonds in a bowl or glass. Serve with tea.
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Mashed Potatoes, 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Cornbread, 0.6 piece
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Top chili with sour cream, onions and cheese. Serve with cornbread and pears.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Green Beans (snap), 12 beans (4" long)
  • Directions: Dip cold steamed green beans in hummus.

Day 4

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Prepare cereal with milk instead of water.
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Southwestern Grilled Pork Tenderloin RECIPE, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)

Day 5

  • Breakfast - 260 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Turkey breast, sliced, oven roasted, luncheon meat, 1.5 ounce(s)
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Whole-Wheat Crackers, 0.75 oz
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Marsala RECIPE, 0.5 serving
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)

Day 6

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Swiss Cheese, 1 oz
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Spinach, fresh, 2 cup
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Canola Oil, 1 1tsp
  • Directions: Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
  • Snack - 160 calories
  • Yogurt, fruit, 1 container (5 oz)
  • Baby Carrots, raw, 5 medium

Day 7

  • Breakfast - 260 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Oranges, 1 fruit (2-5/8" dia)
  • Bread, reduced-calorie, wheat, 2 slice
  • Almond Butter, 0.5 tbsp
  • Lunch - 455 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Lemon Juice, 1 fl oz
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes then fill pita with mixture.
  • Snack - 160 calories
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Decaffeinated Coffee, 1 cup (8 fl oz)