Cereal Diet: 1400 Calorie Meal Plan

If you like cereal in the morning and you want to lose 2 pounds – or even lose up to 5 pounds a week, then you might want to give this diet a try. It lets you eat cereal twice a day, once for breakfast and then again for lunch.

This diet meal plan includes 3 types of (or more) high protein and high fiber cereals, 1 percent or fat free milk, berries, such as blueberries, blackberries, strawberries, raspberries, low fat cheese, low fat yogurt, peanut butter, pretzels, raisins, peaches, apples, almonds, carrots, hummus even Hershey Kisses.

Dinner includes grilled chicken breast, pineapple rings, baked potato, baked or grilled salmon, brown rice, baby spinach, unlimited veggies.

To control hunger, your cereal must include the following nutrients per serving:

  • 7 grams protein or more
  • 5 grams fiber or more

To lose fat fast you are encouraged to choose between a minimum of three brands of cereal. I would rotate between cereals for breakfast and lunch. And if possible even alternate my choices every other day.

How does the cereal diet work?

  • Protein helps you feel full longer as it keeps your metabolism working until your next snack or meal.
  • Fiber prevents some calories from being absorbed by the body.
  • Cereals are fortified with vitamins and minerals to help your body function as its best.

Weight Loss Cereals:

Kashi GoLean:

  • 13 grams protein
  • 10 grams fiber
  • Serving size: 140 calories

All Bran Cereal

  • 8 grams protein
  • 20 grams fiber
  • Serving size: 160 calories

Special K Protein Plus

  • 10 grams protein
  • 5 grams fiber
  • Serving size: 160 calories

Please read the label to find your best cereals. Some cereals are loaded with vitamins and minerals such as Raisin Bran. Keep an eye out for whole grain cereals. Whole grain nutrition boosts your overall health as it combats high cholesterol, diabetes, high blood pressure, and cancer.

Diet plan to lose up to 5 pounds and more in seven days:


  • Bowl of cereal (no more than 160 calories)
  • 2/3 cup milk (1 percent low fat / or fat free)


  • Bowl of cereal – choose a different brand (no more than 160 calories)
  • 2/3 cup milk (1 percent low fat / or fat free)

Healthy Snacks (Pick three snacks daily)

  • 1 cup apple slices
  • 1 Tbs. peanut butter
  • 4 whole wheat crackers
  • 1 low fat cheese stick
  • 1 cup low fat yogurt (unflavored)
  • 1 cup berries
  • 100 calories of pretzels
  • 2Tbs. raisins
  • 2/3 cup low fat cottage cheese
  • 1 peach or apple
  • 100 calories nut pack or 14 almonds
  • 2 chocolate Hershey’s Kisses
  • 15 baby carrots
  • ¼ cup hummus

Dinner Suggestions: (Pick one daily)

  • 4 oz grilled chicken breast
  • 2 grilled pineapple rings
  • 1 ¼ cup grilled vegetables
  • ½ tsp. olive oil
  • 1 medium baked potato
  • 1 Tbs. each low fat sour cream and low fat cheese
  • 4 oz. salmon baked or grilled with 2 tsp. each honey and low sodium soy sauce.
  • 2/3 cup of cooked brown rice
  • 2 ½ cups mixed salad
  • 2 Tbs. light dressing
  • 1 veggie burger
  • 1 slice fat free cheese
  • Lettuce
  • 1 big tomato slice
  • Little mustard or ketchup to taste
  • 1 whole wheat bun
  • Add a salad:
  • ½ cup shredded carrots
  • 1 Tbs. raisins
  • 1 Tbs. lite mayonnaise
  • 1 tsp. lemon juice
  • 12 baked potato chips
  • Three oz. cooked chicken or fish
  • Unlimited baby spinach and salad veggies
  • 1 oz. low fat cheese
  • 1 Tbs. chopped nuts
  • 2 Tbs. low fat dressing
  • 1 small whole wheat roll
  • 1 tsp. mayonnaise

Note: I found it really easy to lose weight and stick with this diet. Also, if you like you can include your own sensible lunch and dinner ideas as long as they are within the above set parameters. Then start back on a regular diet to include a variety of nutrients. This includes reading labels and practicing portion control.

Remember that a variety of nutrients are important for body and mind to function well.

To stay healthy and strong for life, combine your weight loss efforts with regular exercise. If possible, running, jogging, or walking as well as strengthening exercises should be part of your weekly regimen.

Important: as with any new diet, please ask your doctor first if this plan is good for you.

Source: Women’s World 7/6/09

Dee blogs about healthy nutrition and the various ways to include exercise in to our lives.

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Posted on by Dee Wilson in weight loss diet plans 7 Comments

About the author

Dee Wilson

Dee blogs about healthy nutrition and the various ways to include exercise in to our lives.