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1400 CalorieMeal Plan PDF
Unlock your guide to a balanced diet with our 1400 Calorie Meal Plan PDF,
perfectly portioned for healthy weight management.
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1400 CalorieMeal Plan PDF: Balanced Diet Guide
Ever thought if your diet is really good for you? With so many choices and
advice, making a healthy eating plan can be tough. The answer might be in
the 1400 Calorie Meal Plan. It's designed to help you eat well.
Knowing how to eat right is key to reaching your health goals. The 1400
CalorieMeal Plan helps with weight loss or better nutrition. It offers the
right amounts of food from all groups, keeping your calorie count in check.
Every meal is made with care, packed with nutrients and taste. It follows the
Dietary Guidelines for Americans. By following this plan, you can start a
healthier life.
1
Want to learn how to balance your diet? Check out our detailed guide!
Introduction to the 1400 CalorieMeal Plan
Starting a 1400 Calorie Meal Plan is a great way to stay healthy and control
your weight. It's designed to give you all the nutrients you need for good
health.
Understanding Your Caloric Needs
Finding the right calorie intake is key to reaching your health goals.
This plan takes into account your age, gender, weight, how active you are, and
any health issues. Usually, women need about 2000 calories a day, and men
need around 2500.
The 1400 Calorie Meal Plan helps you eat fewer calories.
2
This is important for losing weight or keeping it off.
● The typical daily fiber intake is 16 grams, while the recommended
intake is 28 grams for a 2000-calorie diet.
● Our meal plan offers a daily fiber intake ranging from 35 to 42 grams.
● Ingredients included: chickpeas, pears, oatmeal, black beans, chia seeds,
and Brussels sprouts.
Benefits of a Balanced Diet
Eating a balanced diet is crucial for a healthy lifestyle. It gives your body the
nutrients it needs without too many calories or unhealthy fats.
A balanced diet, like the 1400 Calorie Meal Plan, makes sure you get enough
vitamins, minerals, protein, healthy fats, and carbs.
This helps keep your energy up and supports your overall health.
3
Food Item
Nutrient
Benefit
Salmon
Protein, Omega-3 Fatty Acids
Heart Health
Quinoa
High Fiber, Protein
Digestive Health
Avocado
Healthy Fats, Vitamins
Skin & Hair
Health
Chicken Breast
Lean Protein
Muscle Building
Berries
Antioxidants, Vitamins
Boost Immune
System
Greek Yogurt
Protein, Probiotics
Gut Health
Almonds
Healthy Fats, Fiber
Heart Health
Spinach
Vitamins, Iron
Energy Levels
Goodmeal planningmeans picking foods that help you eat a balanced diet.
This is key to lasting health and keeping your weight in check.
4
Benefits of a 1400 CalorieMeal Plan
Following a 1400 calorie meal plan can help you lose weight in a healthy way.
It creates a caloric deficit, which helps you shed pounds. At the same time, it
gives you enough energy for daily activities.
By balancing nutrients, you keep your metabolism high. This helps you
maintain your weight over time.
Weight Loss andMaintenance
This meal plan is great for losing weight. It helps you eat fewer calories than
you burn, leading to weight loss. You'll lose about 1 to 2 pounds each week.
It's important to note that you won't lose muscle. This is key to keeping your
metabolism up.
The plan includes a good mix of nutrients. You'll get 32 to 43 grams of fiber,
103 to 128 grams of carbs, 50 to 111 grams of protein, and 56 to 70 grams of fat
daily. Foods like blueberries, almonds, edamame, and Greek yogurt provide a
variety of options.
These foods also help you feel full longer. This makes it easier to keep your
weight off after you've lost it.
BoostingMetabolism
This meal plan also boosts your metabolism. Foods high in protein and fiber,
like string cheese with raspberries or taco lettuce wraps, help your body burn
more calories. Foods rich in fiber, such as berries and veggies, aid in nutrient
absorption and boost your metabolism.
Adding physical activity can also help burn more calories. For example, a
50-year-old woman might lose 0.4 pounds weekly. An active 20-year-old man
5
could lose up to 3.2 pounds weekly. But, losing more than 2 pounds a week
can lead to muscle loss.
Here's a detailed look at the nutrients in a 1400 calorie meal plan for a week:
Nutrient
Daily Intake
Calories
1,382 - 1,407
Fiber
32 - 43 grams
Carbohydrates
103 - 128 grams
Protein
50 - 111 grams
Fat
56 - 70 grams
Sodium
1,170 - 1,811 milligrams
This meal plan helps you lose weight in a healthy way. It ensures you get all
the nutrients you need without feeling hungry.
How to Download the 1400 CalorieMeal Plan PDF
Getting the 1400 Calorie Meal Plan PDF is easy.
6

https://hitmymacros.com/1400-calorie-meal-plan/

It gives you a detailed guide for your diet. This guide helps you keep your diet
balanced and reach your calorie goals.
Step-by-Step Guide
Here's how to download your 1400 Calorie Meal Plan PDF:
1. Visit the official website.
2. Find the "Download PDF" section.
3. Click the download button. The PDF will start downloading to your
device.
4. Open the PDF after it downloads. You'll find your meal plan inside.
What to Expect in the PDF
The 1400 Calorie Meal Plan PDF has lots of useful stuff:
● It shows meals with about 1400 calories a day.
● Healthy recipes for all meals and snacks. You'll find things like yogurt
parfait, oatmeal, and turkey sandwiches.
● A food portion guide to help you manage your portions.
● It also has tips for preparing and storing meals to keep them nutritious.
● There are many protein sources, like turkey, beef, and quinoa.
● You'll find lots of fruits, including raspberries, bananas, and apples.
● It includes a variety of vegetables, like lettuce, tomatoes, and broccoli.
● Seasoning options that are low or zero-calorie, like onion powder and
lemon juice.
● It suggests drinking 16 oz of water with each meal.
● There are snack ideas, like ranch dressing with veggies and yogurt with
fruit.
● The plan follows a balanced Mediterranean diet style. It helps you lose 1
to 2 pounds a week.
● It gives nutritional details and calorie counts for each day.
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● It offers meal-prep tips and instructions for storing and reheating
meals.
This dietary guide PDF has everything you need for a healthy 1400 calorie
diet. It helps you manage your weight and enjoy many nutritious foods.
Sample 1400 CalorieMeal Plan for a Day
Planning your meals for the day can help you stay within your calorie limit. It
ensures you get the nutrients you need. Let's look at how to create a meal
plan that supportsweightmanagement and overall health.
Breakfast Ideas
A nutritious breakfast gives you energy and nutrients for the day. Try a bowl
of shredded wheat with milk and blueberries or toast with scrambled eggs.
These meals are 200-300 calories, with less than 10 grams of fat. They
provide fiber and protein to keep you full.
LunchOptions
Choose a balanced lunch that's quick and easy. Look for options in the
300-500 calorie range with less than 20 grams of fat. A turkey sandwich with
fruit or a Caesar salad with grilled chicken are good choices. They offer a mix
of proteins, carbs, and healthy fats.
Dinner Recipes
Dietary dinners should be wholesome and satisfying.
Try whole grain pasta with tomato sauce and lean ground turkey or baked
salmon with quinoa and broccoli. These meals are 400 to 600 calories,
keeping your calorie intake in check.
Snacks andDesserts
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Healthy snacks can curb hunger and add nutrients. Greek yogurt with
almonds or an apple with peanut butter are good choices.
For desserts, keep it light with under 150 calories. Fresh fruit or a small piece
of dark chocolate can satisfy your sweet tooth without overindulging.
Meal
Component
Total Calories
Carbohydrates Protein Fiber Fat
Breakfast
250
35g
12g
5g
8g
Lunch
400
45g
20g
8g
13g
9
Dinner
550
60g
25g
10g
15g
Snacks &
Desserts
200
30g
10g
4g
7g
Importance of Nutrient-Dense Foods
Adding high-nutrient foods to your diet is key, especially on a 1400 Calorie
Meal Plan. These foods are full of dietary fiber, vitamins, and minerals. They
are vital for staying healthy while eating fewer calories.
Nutrient-dense foods give you more nutrition for each calorie, helping you
make healthy choices without going over your daily limit.
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High-nutrient foods help you feel full for longer.
This is crucial when you're eating only 1400 calories a day. Foods like
vegetables, fruits, whole grains, and legumes are especially good at keeping
you satisfied.
Let's look at the nutrients in different foods:
Food Group
Carbohydrates
(grams)
Proteins
(grams)
Fats
(grams)
Calories
Grains, Beans,
Starchy Vegetables
15
3
1
80
Vegetables
5
2
25
Fruits
15
60
Fat-Free and
Low-Fat Milk &
Yogurt
0-3
90-110
Reduced-Fat Milk &
Yogurt
5
120
Whole Milk
8
150
11

https://www.verywellfit.com/1-week-1400-calorie-meal-plan-6273925

By picking a variety of nutrient-dense foods, you can get all the vitamins and
minerals your body needs. This way, you stay within your 1400 calorie limit.
It helps withweightmanagement and boosts your overall health by giving
your body the nutrients it needs. Make sure to include foods like leafy greens,
colorful veggies, fruits, lean proteins, and whole grains in your diet.
Choosing healthy foods means every calorie you eat is full of nutrients. This
leads to a balanced and satisfying diet.
Sample Shopping List for a 1400 CalorieMeal Plan
Creating a grocery list is key for healthy shopping. It helps you stick to your
diet. Here's a list of ingredients to make meal prep easy and fun. It's divided
into grains and veggies, fruits and dairy, and proteins and oils.
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Grains and Vegetables
Vegetables and grains are the base of many meals. With a 1400 calorie plan,
you'll eat a variety of grains and veggies. This includes oats, whole-grain
cereal, and more.
1. Oats
2. Whole-Grain Cereal
3. Whole-Wheat Bread
4. Pasta
5. Mixed Greens
6. Spinach
7. Kale
8. Bell Peppers
Fruits andDairy Products
Fruits and dairy are vital for a healthy diet. They give you vitamins and
minerals. Make sure to include fresh, dried, and canned fruits, and different
types of dairy.
1. Oranges
2. Apples
3. Dried Fruit
4. Canned Fruit
5. 100% Juice
6. Milk
7. Cheese
8. Light Cream Cheese
Proteins andOils
Having a variety of proteins and healthy fats is important. They help keep
your muscles strong and support your health.
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1. Chicken
2. Salmon
3. Shrimp
4. Lean Beef
5. Pork
6. Tofu
7. Beans
8. Quinoa
9. Lentils
10.Olive Oil
11. Butter
12. Natural Peanut Butter
13. Nut Butter
14.Nuts
For a 1400 calorie meal plan, a balanced grocery list is crucial. It makes meal
prep easy and helps you reach your diet goals.
Day
Calories
Protein (g)
Carbs (g)
Fats (g)
Monday
1,359
59
133
68
Tuesday
1,352
75
179
63
Wednesday
1,460
79
160
59
Thursday
1,435
46
179
69
14
Friday
1,376
71
166
52
Saturday
1,427
63
195
59
Sunday
1,410
74
173
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1400 CalorieMeal Plan forWeight Loss
The 1400 calorie meal plan helps you lose weight by eating fewer calories. It
also includes regular exercise and careful calorie control. This balanced
approach leads to healthy and lasting weight loss.
Creating a Caloric Deficit
To lose weight, you need to eat less than your body burns. The 1400 calorie
meal plan keeps your daily calories between 1,383 and 1,408. This matches the
recommended amounts for weight loss.
Day
Total Daily
Calories
Total Carbs
Protein
Fiber
Total Fat
Day 1
1442
194g
88g
19g
36g
Day 2
1380
168g
78g
25g
-
Day 3
1430
211g
83g
28g
-
15
Day 4
1402
190g
70g
30g
-
Day 5
1439
162g
83g
20g
49g
Each day, the meal plan includes 59g to 99g of protein and 27g to 46g of fiber.
This helps you feel full and supports your digestive health. You also get 42g to
80g of healthy fats daily. Sodium levels are kept low to protect your heart.
Incorporating Exercise
Exercise is key to anyweight loss plan. It burns calories and boosts your
metabolism. Combining a controlled diet with regular exercise helps you
reach your weight loss goals. Exercise also keeps your muscles strong,
improves your fitness, and boosts your overall health.
By following these dietary and exercise tips, you can control your calories
effectively. This will help you lose weight while keeping your health and
fitness in check.
Customizing Your 1400 CalorieMeal Plan
Creating a personalizedmeal plan can really help you meet your health goals.
It fits your unique needs better than a standard plan. This customization
makes a meal plan effective and easy to stick to.
Adjusting for Dietary Restrictions
Many people have special dietary needs for their health. To start customizing
your 1400 calorie meal plan, first figure out these needs. This could be
because of allergies, intolerances, or just what you prefer. It's important to
make sure each meal is right for you and stays within calorie limits.
16
Getting advice from a registered dietitian is a good idea to make a
meal plan that fits you perfectly.
Personalizing Portions
Adjusting portion sizes is another important part of a good meal plan. This
means making portion adjustments to match your individual health goals. For
example:
● For losing weight, eat smaller amounts of high-calorie foods.
● To keep your weight the same, eat portions that match how many
calories you burn.
● If you want to build muscle, eat more protein.
Here's a simple guide:
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Food Group
Standard Portion
Adjusted Portion
Proteins
3 oz
4 oz (muscle gain)
Vegetables
1 cup
1.5 cups (weight loss)
Fats
1 tbsp
2 tbsp (maintain weight)
Carbohydrates
1/2 cup
3/4 cup (boost energy)
These portion adjustments help you fine-tune your meals.
They make sure your personalized meal plan helps you reach and keep your
individual health goals.
Tips for Staying on Trackwith YourMeal Plan
Keeping up with yourmeal plan is key to reaching your health and nutrition
goals. Here are some easy tips to help you build healthy habits and stay
consistent with your diet.
1. Set Defined Goals: Clearly define what you want to achieve with your
1400 Calorie Meal Plan. Having specific goals helps keep you motivated
and track your progress, leading to success.
2. Prepare and Plan Ahead: Spend some time each week planning your
meals and snacks. Make a shopping list and prep meals early to avoid
unhealthy choices.
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3. Utilize Calorie Tracking Tools: Use apps like MyFitnessPal,
SparkPeople, and CalorieCount to keep an eye on your calories. They
help you stay within your 1400 or 1700 daily calorie goal.
4. Monitor Food Portions: Use measuring cups and food scales to check
your portion sizes. This helps you avoid eating too much and stay
consistent with your diet.
5. Focus onNutrient-Dense Foods: Include vegetables, fruits, grains,
dairy, and protein in your meals. These foods help you meet your calorie
goals and provide important nutrients.
6. StayHydrated: Drink the recommended amount of water each day,
about 9 cups for women and 13 cups for men. Staying hydrated is good
for your health and well-being.
7. ReadNutrition Labels: Always check the Nutrition Facts Panel on food
packaging. It helps you understand the calories and nutrients in your
food, keeping you on track with your meal plan.
8. Regular Check-ins: Keep a journal or use an app to regularly review
your progress. This helps you stay focused on your goals and make any
needed changes.
By following these tips, you can keep up with your 1400 Calorie Meal Plan.
This ensures you maintain consistent dietary habits and reach your health
goals successfully.
CommonMistakes to Avoid on a 1400 Calorie Diet
Starting a 1400 calorie diet can be a big step towards losing weight and
staying healthy. But, some diet mistakes can stop you from reaching your
goals. Knowing and avoiding these mistakes can help you succeed.
Inaccurate Calorie Counting: One big diet mistake is not counting calories
right. People might think their food has fewer calories than it does.
It's important to use trusted sources or tools to get the right count.
19
OverlookingNutritional Value: Just focusing on calorie counting can lead to
missing out on important nutrients.
On a 1400 calorie diet, make sure to eat foods that are full of nutrients like
fruits, veggies, whole grains, and lean proteins.
Portion Control Errors: Getting portion sizes wrong is another common
mistake. Portion control errors can change how many calories you eat. Use
measuring cups, food scales, and visual guides to keep your portions right
and stay within your calorie limit.
Lack ofMindful Eating: Not paying attention to what you eat is also a big
issue.Mindful eatingmeans eating slowly, enjoying each bite, and listening to
your body's hunger and fullness signals.
1. Use apps like MyFitnessPal or LoseIt to track your calories.
2. Make sure your diet has the right mix of carbs, proteins, and fats. The
American Diabetes Association says carbs should make up about 45% of
your daily calories.
3. Choose snacks that are full of fiber, smart carbs, and protein.
4. Drink at least 64oz (1.9 liters) of water every day to stay hydrated and
help your metabolism.
Avoiding diet mistakes like wrong calorie counting and portion control errors,
and practicingmindful eating can help you succeed on a 1400 calorie diet. This
way, you can reach your health goals.
1400 CalorieMeal Plan PDF:What it Includes
The 1400 Calorie Meal Plan PDF is a detailed tool formeal planning and
balanced eating. It has a recipe guide for both vegetarians and
non-vegetarians. You'll find tasty meal ideas, nutritional facts, and easy
cooking steps.
20
Here's what you can look forward to:
Recipes and Cooking Instructions
This meal plan offers a wide range of recipes for different tastes.
Each dish comes with clear cooking instructions to make it easy to prepare.
For example, a breakfast with 417 calories is detailed with its nutritional
breakdown.
There are also lunch and dinner options with exact nutritional information.
This helps you keep your diet balanced and varied.
The vegetarian meal plan has about 1330 calories and 52g of protein.
The non-vegetarian version has around 1367 calories and 66g of protein. This
ensures your dietary needs are met, no matter your preferences.
Printable Grocery List
The meal plan includes a printable grocery list to help withmeal planning.
This list has all the ingredients you need for the week's meals. It's organized
by food type, making shopping easier.
It also highlights key food exchanges, like cereals, milk, meats, and fruits.
This makes shopping simpler and helps you stick to the meal plan's
nutritional goals.
The meal plan document is full of nutritional tips.
It focuses on whole grains, lean proteins, and fresh fruits and veggies.
It also warns against bad fats and processed foods. In short, this PDF is a key
tool for those wanting to eat well and lose weight with a 1400 calorie diet.
21
Frequently AskedQuestions About the 1400 CalorieMeal Plan
The 1400 Calorie Meal Plan has raised many questions. People want to know
how to make the most of their diet. We'll answer some common questions and
give you the info you need to make the most of your meal plan.
Who is ThisMeal Plan For?
This meal plan is for anyone wanting to eat well and manage their weight. It's
perfect for adults who need a diet with the right number of calories for
weight control or slow weight loss.
Those who like a structured diet find this plan great. It focuses on the right
portions and balanced nutrition.
Can I Adjust theMeal Portions?
Yes, you can. The plan is flexible, letting you change the calories to fit your
needs. It's important to adjust the portions to meet your nutritional goals.
This way, you avoid eating too much or too little.
Food Item
Portion Size
Caloric Adjustment
(Increase/Decrease)
Lean Meat
3 oz
+1 oz (70 cal)
Vegetables
1 cup
+1/2 cup (25 cal)
Fruit
1 medium
+1/2 medium (35 cal)
22

https://www.healthline.com/nutrition/the-military-diet-101

Whole
Grains
1/2 cup
+1/4 cup (40 cal)
What if I NeedMore Calories?
If you need more calories, you can adjust your meal plan. You might add foods
like nuts, seeds, and avocados. This way, you get more calories without losing
nutritional value.
If you need to increase calories a lot, talking to a nutritionist is a good idea.
They can help make the plan fit your specific needs.
Real-Life Success Stories on the 1400 Calorie Diet
The 1400 calorie diet has changed many lives. It's a smart way to lose weight
and eat well. We'll share some amazing diet success stories and user experiences
to inspire you.
Testimonials fromUsers
Fatima lost nearly 20kg (3 stone) with this diet. She followed a plan with
controlled calories and healthy foods. People also love how the plan is flexible,
working for 1-6 people.
Users say the diet is easy to follow. The meal plan PDF shows exactly what to
eat and howmuch. This helps them stick to their goals and lose 1-2 pounds a
week.
The plan's structure helps avoid common dietmistakes. It's designed to keep
you on track, unlike diets like themilitary diet that can be too strict.
Before and After Photos
23
Seeing before and after photos is very motivating.
Users have shared their transformation photos, showing big changes. These
pictures prove the diet works.
These photos show the diet's success. They also highlight the need for
exercise. Activities like walking and strength training help with weight loss.
The 1400 calorie diet is known for its realistic approach. It offers detailed
meal plans and inspiring weight loss testimonials. If you're looking for a
structured diet, this plan is a great place to start.
Expert Opinions on the 1400 CalorieMeal Plan
Expert advice is key in making dietary plans like the 1400 Calorie Meal Plan
work. Nutritionists and doctors share their thoughts on its practicality and
health perks.
Nutritionist Insights
Nutritionists say the 1400 Calorie Meal Plan is good for you. It helps you get
the right mix of nutrients. You'll eat 2½ ounces of whole grains, protein from
fish, lean meat, and legumes, and less saturated fats and sugars.
They also stress the need for a variety of veggies and fruits. You should aim
for 1 cup of dark greens, 3 cups of red or orange veggies, and more of starchy
veggies and legumes. This keeps your diet rich in nutrients and keeps your
energy up.
Doctors' Recommendations
Doctors back the 1400 Calorie Meal Plan too. They suggest it for those
wanting to stay healthy or lose a bit of weight. They say to follow the
guidelines, like not eating too much sodium and staying active.
24
Doctors also advise watching your dairy intake. Low-fat milk, yogurt, and
cheese are good for calcium and vitamin D. They say eating a variety of foods
is key to avoiding nutrient gaps and staying healthy for the long haul.
In the end, experts from both fields agree. The 1400 Calorie Meal Plan is safe,
effective, and good for your health. It's a solid choice for anyone looking to eat
well.
Conclusion
Starting a 1400 Calorie Meal Plan is a smart move towards a healthier life.
This plan is all about getting the right mix of nutrients. It helps with weight
control and boosts overall health.
By sticking to this diet, you get to try many different foods. It's all about
eating the right amounts of healthy foods. This way, you can enjoy tasty
meals while keeping your diet balanced.
This meal plan focuses on eating a variety of foods. It's rich in plant-based
foods like veggies, fruits, and whole grains. These foods are packed with
health benefits.
It also includes proteins from chicken, fish, tofu, and beans. These help keep
your muscles strong and support your body's functions. Healthy fats from
nuts and olive oil are good for your brain and energy. If you're trying to lose
weight, this diet is great. It keeps you full with the right mix of carbs,
proteins, and fats. It also helps people with diabetes or high blood pressure.
Best of all, this meal plan fits into a busy schedule. It's a fun and lasting way
to improve your health.
FAQ
Who is ThisMeal Plan For?
25
This 1400 Calorie Meal Plan is for people wanting to manage their weight or
eat better. It's good for those trying to lose weight or just wanting a balanced
diet. But, think about your height, weight, age, sex, and how active you are to
see if it's right for you.
Can I Adjust theMeal Portions?
Yes, you can change the meal sizes to fit your needs and likes. The 1400
Calorie Meal Plan is flexible. You can make changes based on what you like to
eat, any dietary limits, and your health goals, all while keeping the calorie
count in check.
What if I NeedMore Calories?
If 1400 calories aren't enough for you, you can eat more while still choosing
healthy foods. But, make these changes slowly. It's smart to talk to a
nutritionist or doctor to make sure your diet is helping you reach your health
goals.
Howdoes the 1400 CalorieMeal Plan aid inweight loss?
This plan helps you lose weight by eating fewer calories than you burn. This
way, your body uses fat for energy. Even with fewer calories, you get all the
nutrients you need to stay healthy.
What should I avoidwhile on the 1400 Calorie Diet?
Don't make common mistakes like not counting calories right, ignoring
nutrients, or not controlling portions. Paying attention to what you eat and
knowing the calories in foods is key to sticking to your plan and reaching
your health goals.
What does the 1400 CalorieMeal Plan PDF include?
The PDF has recipes, cooking tips, a grocery list, and nutrition facts.
26

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It's a detailed guide to help you plan and prepare meals easily.
How can I download the 1400 CalorieMeal Plan PDF?
Downloading the PDF is easy. Just follow the simple steps in the guide to get
your meal plan quickly and easily.
Are there real-life success stories on the 1400 Calorie Diet?
Yes, many people have shared their success stories. They include testimonials
and before-and-after photos. These stories show how well the meal plan
works and can motivate and support those following it.
What do experts say about the 1400 CalorieMeal Plan?
Nutritionists and doctors share their thoughts and advice on the 1400 Calorie
Meal Plan. Their opinions add credibility and help guide you in making the
meal plan part of a healthy lifestyle.
Recommended resources
● Use this little-known “coffee hack” to put your body
into full fat burningmode
● Use this simple “ricemethod” to liquify 2 lbs of
stubborn fat every 24 hours
● Use this easy-to-prepare Indonesian tonic that erases
fat cells almost overnight
Thanks for reading. You can share this document as long as you don’t modify it.
27