The 1400 Calorie Diet and Meal Ideas

Weight loss is important to many people, and it is certainly beneficial to your health, so long as it is commenced in a safe and healthy manner. Using the 1400 calorie diet (as in following a daily meal plan which does not exceed 1400 calories), is one of the many options available. Please note that if you work out for 60+ minutes a day, however, this plan is not for you, because 1400 calories will not be enough to renew your energy.

Additional Exceptions

1400 Calorie DietEveryone’s body mass index, weight and dietary needs vary. For example, females in their 50s who do not exercise normally need to consume 1600 calories a day, so dropping to 1400 calories will not offer much success in weight loss. But young males who require 3000 calories a day normally could succeed in losing over 3lbs per week on the 1400 calorie diet.

Essentially, you need to consider your current weight, lifestyle, any underlying medical conditions, etc., before making a final decision on the diet you should be following.

If, after looking over all those factors, you discover the 1400 calorie diet is the best choice for you, you’ll want to lay out your daily and weekly meal plans on paper.

Beginner’s Meal Plan (1400 Calories Daily)

There are so many combinations of delicious food you can enjoy on a daily basis with a 1400 calorie diet, including snacks. All it takes is a little research into the amount of calories foods contain, and which foods offer you the most nutritional benefits. Superfoods like kale and acai are ideal, because you’re not only lowering calories, you’re also getting a healthy boost of vitamins.

Here are some ideas:

Breakfast Idea #1:

1 whole grain bagel

1 tablespoon of cashew butter

1 poached egg

1 large apple

Glass of unsweetened orange juice

Breakfast Idea #2:

1 banana

Bowl of Shredded Wheat or All Bran with 1% milk

Glass of mango juice

Lunch Idea #1:


NOTE: This is not a traditional, meat sauce/meatballs and spaghetti dish. What you would include is:

1 cup of ancient grains spaghetti or spaghettini (tossed with a teaspoon of extra virgin olive oil)

½ cup of red pepper, steamed

½ cup of zucchini, steamed

2 tablespoons of mozzarella, shredded

Glass of milk, 1%

Lunch Idea #2:

Salad made with:

2 cups of kale

½ cup of cucumbers, thinly sliced

6 golden, cherry tomatoes

1 tablespoon of sunflower seeds

2oz of skinless, boneless chicken breast, baked

2 teaspoons of lemon juice and olive oil and a pinch of dill

Glass of ice water

Dinner Idea #1:

1 sweet potato, baked

¾ cup of broccoli, steamed

3oz of grilled steak (flank cut is best)

Glass of acai juice

Dinner Idea #2:

3oz of broiled tilapia fish

½ cup of brown rice

1 cup of rainbow carrots and green beans, steamed

Glass of pomegranate juice

Snack Idea #1:

1 ½ cups of low-fat yogurt (or cottage cheese) with ½ cup of strawberries or blueberries

Snack Idea #2:

1 cup of kefir

¾ cup of blackberries