Food diary – 1400 calories

Hello ❤️

Welcome back to the blog!! Today I am sharing with you guys my food diary for about 1400 calories. As I said in a previous post I am trying to lose a little bit of weight, so I am in a calorie deficit. This food diary was also special because I donated my blood that morning and had to drink lots of water, which made me less hungry than usual. Usually I try to eat around 1500-1700 calories per day and also meet my macros!

Hope this can help you find out what you can eat in a day when you are in a calorie deficit!


This is my typical breakfast if I don’t make a smoothie! It consists of one piece of whole wheat bread, a little bit of butter on it, one greek yogurt (=1/2 cup), a kiwi and a big cup of green tea.

I really like how it includes some fat, protein and carbs, and some fruits! I struggle to eat fruits so breakfast is the best time for me to eat them!

I used to not eat breakfast since junior high because I was not hungry and the thought of food would just grosses me out. But for the past year, I realised how important it is for you to eat breakfast, so your body can function to the best of its abilities until lunch! And so you don’t eat tons of bad snacks instead of a healthy breaky 🙂

Nutrition information:

  • Fat: 14g
  • Carbohydrates: 33g
  • Protein: 12.5g
  • Calories: 308


Healthy lunch less 500 calories

This plate contains 100g of poached salmon, 1/2 cup of whole wheat rice and 1 cup of green beans.

I try to eat fish at least two times a week, but it is so hard for me… I really don’t like the taste of fish, it definitely tastes way too fishy to me 🙂 But salmon is pretty much the only exception that I will make!

Nutrition information:

  • Fat: 11.5g
  • Carbohydrates: 63g
  • Protein: 29g
  • Calories: 471,5


I usually eat two snacks, one in the morning after my workout which is usually a whey protein shake, and one in the afternoon when I get home from work. I love making my own granola bars so I usually eat those but I ran out and made hard boiled eggs instead.

Nutrition information:

  • Fat: 11.5g
  • Carbohydrates: 3.6g
  • Protein: 37g
  • Calories: 266


Healthy dinner 400 calories

Winter has arrived in Paris, and I was craving some pasta (like always 🤷🏼‍♀️ haha)! So, I was in a mood for cooking some delicious comfort food and voilà: Chicken and pasta casserole! If you want the recipe, click right here 🙂

I didn’t have time to take a plate pic because I was way too hungry!! But I added some steamed veggies on the side to make this meal balanced!

Nutrition information: (Per serving)

  • Fat: 4.5g
  • Carbohydrates: 49.5g
  • Protein: 21g
  • Calories: 322,5

I hope you enjoyed this kind of article, I will try to a food diary like this every month with new recipes!

See you soon ❤️

Food diary less than 1500 calories

Fit By Ellie
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Fit By Ellie

My name is Ellie, I am on a journey to a healthier life and newbie blogger! I am a recent grad school graduate in marketing and communication, and will be starting my new job at an airline company in New York soon! I will be sharing with you my workouts, meals and everything in between!
I can't wait to start this adventure with you guys!
Fit By Ellie
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