If you want to lose weight quickly and permanently, this diet list is for you… You can lose weight without being hungry with the 1400 calorie diet list that will allow you to lose weight permanently…

1400 Calorie Sample Diet List

1 DAY​ ​


MORNING (08.30)

  • 2 pieces of cheese (60 g)
  • 7-8 olives
  • 1 teaspoon acuka sauce
  • cold cuts salad
  • 2 slices of whole grain bread (50 g)

LUNCH (12.00)

  • Chicken sautéed with vegetables containing 90 g of meat
  • 3-4 tablespoons of plain pasta
  • Salad
  • 1 teaspoon of yogurt

AFTERNOON (16.00)

  • 1 glass of buttermilk
  • 1 small cheese toastie

EVENING (19.30)

  • 1 small bowl of lentil soup
  • 5-6 tablespoons of minced chard
  • Salad
  • 1 cup of yogurt
  • 1 slice of whole grain bread


NIGHT (22.30)

  • 10-12 unroasted hazelnuts-almonds
  • 1 peach

2 DAYS​ ​

MORNING (08.30)

  • 1 piece of cheese (30 g)
  • 1 egg
  • 7-8 olives
  • Salad
  • 2 slices of whole grain bread


LUNCH (12.00)

  • 4-5 tablespoons (30 g of meat) chickpeas
  • 3-4 tablespoons of bulgur pilaf with vermicelli
  • Salad
  • 1 bowl of tzatziki

AFTERNOON (16.00)

  • 1 small banana
  • 1 cup milk/yogurt


EVENING (19.30)

  • 2 medium stuffed zucchini with minced meat
  • 1 slice of whole grain bread
  • Salad
  • 1 teaspoon of yogurt

NIGHT (22.30)

  • 2 thin rusks
  • 1 piece of cheddar cheese (30 g)

3 DAYS​ ​

MORNING (08.30)

  • Menemen with 2 eggs
  • 2-3 olives
  • Salad
  • 2 whole grain bread (50 g)


LUNCH (12.00)

  • 3 grilled meatballs (90 g)
  • 3-4 tablespoons of pasta with tomato sauce
  • 3-4 tablespoons of purslane with olive oil
  • Salad
  • 1 teaspoon of yogurt

AFTERNOON (16.00)

  • 2 thin rusks
  • 1 teaspoon of kefir
  • 1 medium apple

EVENING (19.30)

  • 5-6 tablespoons (60 g of meat) green bean meal
  • 3 tablespoons of noodle rice pilaf
  • Salad
  • 1 teaspoon of yogurt

NIGHT (22.30)

  • 1 walnut kernel
  • 1 dried fig

4 DAYS​ ​

MORNING: (08.30)

  • 2 small low-fat pastries made from whole grain flour
  • 2 pieces of cheese (60 g)
  • 2-3 olives
  • Salad

LUNCH (12.30)

  • 5-6 tablespoons of noodles
  • 4-5 tablespoons of green lentils with minced meat
  • Salad
  • 1 teaspoon of yogurt

AFTERNOON (16.00)

  • 5-6 unroasted hazelnuts
  • 1 cup of yogurt
  • 1 medium pear

EVENING

  • 4-5 tablespoons of baked eggplant moussaka
  • 3 tablespoons of bulgur pilaf with vegetables
  • Salad
  • 1 teaspoon of yogurt

NIGHT (22.30)

  • 10-12 unroasted almonds
  • 2 medium fresh apricots


Note: When you’re done with your list, go back to the beginning. It is possible to diversify vegetable and legumes dishes. For example, you can choose dry beans instead of green lentils, and green beans instead of eggplant moussaka.

1400 Calorie Diet List Rules​ ​

  1. If you want, you can add 1 teaspoon of oil to the salads.
  2. Do not add oil to dishes with diced meat or minced meat.
  3. Do not fry the oil in the dishes with oil, add it after the food is cooked.
  4. Make sure there is 3-4 hours between meals.
  5. Do not forget to drink 8-10 glasses of water during the day.
  6. Avoid sugar and sugary foods, honey, jam and molasses, more fruit than necessary, foods made from white flour, such as bread, bagels, pastries and pastries. If you want to consume this type of food, choose infrequently and in very small quantities.

Substitute Foods

  • Instead of 1 slice of bread (25 gr), you can choose 1 bowl of cream-free soup and 3 spoons of bulgur pilaf.
  • Instead of 2 meatballs (60 g), you can eat 1 palm-sized (60 g) steak or skinless chicken (60 g).
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