1,400 Kcal Diet Chart

Date 22-6-2023
Patient Name : Priyanka Gender F Age : 37
Weight 79.6 Height 155 BMI 33.1
Medical Condition: Diabetic II Special Nutrient Requirement: 1400

Breakfast (7 – 8am)
Option 1
1 cup skimmed milk (250mL) + 2 whole wheat toast (60g) + 2 slices low fat cheese
(60g) or low fat white cheese (60g, Double cream; matchbox size) + 1 teaspoon olive oil

Option 2
1 cup skimmed milk (250mL) + 1½ cup corn flakes (unsweetened, ready to eat, whole
wheat) + 1 small banana + 4 walnuts or 8 halves

Option 3
1 cup skimmed milk (250mL) + 1 chapati/stuffed roti/1 whole wheat wrap/1 wheat
puttu/1 rava dosa/1 cup poha/upma + 1 boiled egg + 1 slice low fat cheese+

Option 4
1 cup skimmed milk (250mL) + 4 rice cakes (15g each) + 4 tablespoons fat-free labneh
+ 8 dark olives or 10 green olives

Option 5
1 cup skimmed milk (250mL) + 1 loaf of whole-wheat pita bread + 1 boiled egg or 2 egg
whites + 1 slice low fat cheese + 1 teaspoon olive oil

Option 6
1 cup skimmed milk (250mL) + 1 ciabatta slices (60g)/ 1 medium bagel (60g)/2 tortilla
(corn or flour, 6 inch across each) + 2 slices low fat cheese + 8 dark olives or 10 green
olives

Option 7
1 cup skimmed milk (250mL) + 6 tablespoons uncooked or ¾ cup cooked oats + 60g
low fat cheese + 8 dark olives or 10 green olives

Notes: - All options + vegetables (raw or cooked)

- Milk and Dairy alternatives: 2/3 cup yoghurt (6oz), 1 cup soy milk, ½ cup tofu
light; If powder milk is used instead of liquid: 1/3 cup (3 tablespoons)
- An open handful is equal to about 1 cup or 1 to 2 oz of snack food.
-

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 1,400 Kcal Diet Chart

Mid Morning Snack (10 – 11 am)

Option 1: 1 fruit (please refer to the fruit list below) + 2/3 cup yoghurt, fat free
Option 2: 1 cereal bar (Special K)
Option 3: 9 raw almonds or 3 walnuts + 2½ medium dates/7 halves dried apricots
Option 4: 1 biscuit, light
Option 5: ½ cup fruit salad + 2/3 cup yoghurt, fat free
Option 6: ½ cup fresh fruit juice + 9 raw almonds/1 ½ tablespoons pine nuts/seed
Option 7: Fruit smoothie (3 tablespoons skimmed powder milk or 1 cup liquid skimmed
milk + 1 fruit)

Lunch (1 - 2pm)
Option 1
10 tablespoons steamed brown rice + 120g grilled chicken breast

Option 2
3.5 small boiled potatoes + 120g grilled steak (lean)/kafta

Option 3
1¼ cup cooked pasta + 120g grilled fish/8 tablespoons (120g) tuna in water/8 small
sardines

Option 4
1¼ cup cooked peas/beans/lentils + 60g lean meat + 3 tablespoons steamed rice

Option 5
1½ cup cooked vegetables + 90g lean meat/grilled chicken breast/grilled fish + 9
tablespoons steamed rice

Option 6
3 chapati/3 dosa/3 idli + 1½ - 2 cups vegetable preparation (sabzi) + 120g chicken
breast/fish (grilled/baked or curried)

Option 7
1 burger bun emptied from inside + 120g grilled chicken patty/grilled lean meat patty
+ 2 small grilled potatoes
Notes:
- All options: + 1 cup green salad + 1 teaspoon olive oil

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 1,400 Kcal Diet Chart

- Green salad can include: lettuce, broccoli, radish, tomato, cucumber, rocca,
cauliflower, mushroom …
- Other Salad options: ½ cup tabbouleh/fattouch (without bread)

Afternoon Snack (4 – 5pm)

Option 1: 1 fruit (please refer to the fruit list below) + 2/3 cup yoghurt, fat free
Option 2: 1 cereal bar (Special K)
Option 3: 9 raw almonds or 3 walnuts + 2½ medium dates/7 halves dried apricots
Option 4: 1 biscuit, light
Option 5: ½ cup fruit salad + 2/3 cup yoghurt, fat free
Option 6: ½ cup fresh fruit juice + 9 raw almonds/1 ½ tablespoons pine nuts/seed
Option 7: Fruit smoothie (3 tablespoons skimmed powder milk or 1 cup liquid skimmed
milk + 1 fruit)

Dinner (7 – 8pm)
Option 1
1½ whole wheat toast + 2 slices of turkey (60g)

Option 2
⅔ cup skimmed yoghurt + 1 green salad plate with 4 tablespoons tuna in water

Option 3
½ loaf whole wheat pita bread + 4 tablespoons low fat labneh

Option 4
¾ chapati/dosa + ⅓ cup legumes preparation (3 tablespoons; e.g. lentils)

Option 5
1cup cornflakes (unsweetened, ready to eat, whole wheat) or ⅓ cup Muesli + ¾ cup
skimmed milk

Option 6
1 ½ slice (1 inch thick, 30g per slice) French bread/baguette + 2 slices low fat cheese
(60g) or low fat white cheese (60g; matchbox size)

Option 7

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 1,400 Kcal Diet Chart

1½ whole wheat toast + 60g grilled chicken breast/steak/fish

Note: All options + vegetables or green salad + 1 teaspoon olive oil

Bed-time Snack
1 fruit (please refer to the fruit list below)
⅔ cup skimmed yoghurt or 1 cup skimmed milk

Free Foods List

Mustard paste
Balsamic vinegar
Apple/ Grape Vinegar
Lemon
Spices and Herbs
1 tablespoon cocoa powder
1 tablespoon light soy sauce
Herbal Tea without sugar

FAT LIST
1 exchange – 5g fat
1 teaspoon olive oil
8 dark olives
10 green olives
2 tablespoons avocado
2 walnuts, 4 halves
1 tablespoon pine nuts
6 almonds
1 tablespoon seeds (flaxseed, pumpkin, sunflower, sesame)
2 teaspoons tahini/sesame paste

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 1,400 Kcal Diet Chart

FRUIT LIST
1 exchange – 15g Carbohydrates
Fruit Quantity (1 exchange)
Apple 1 Medium
Apricot 4 Medium
Banana 1 Small
Blueberries ¾ cup
Cherries 12 cherries
Figs 2 Medium
Fruit cocktail ½ cup, canned
Grapefruit ½ Medium
Grapes 15 Small
Kiwi 1 Large
Mango ½ Small
Orange 1 Medium
Papaya 1 cup, cubes
Peach 1 Medium
Pear 1 Medium
Pineapple ¾ cup or 2½ slices
Pineapple 1/3 cup, canned
Plum 2 Medium
Strawberries 1 ¼ cup
Watermelon/Cantaloupe 1 ¼ cup, cubed
Dried Fruits List
Apples 4 Rings
Apricots 7 Halves
Dates 2 ½ Medium
Figs 1 ½ Medium
Prunes 3 Medium
Raisins 2 tbsp
Fruit Juices List
Apple/ Orange Juice ½ cup
Cranberry/ Grape Juice ⅓ cup

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