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1400 calories per day is appropriate for a woman trying to lose weight. See more about this on the Daily Calorie Needs Calculator.
Following a plan of this calorie level will lead to weight loss in most women.
NOTE: These sample meal plans are from the Denise Austin program.
1400 Calorie Meal Plan
Diet Plan 1 | Diet Plan 2 |
| Breakfast | Breakfast |
| Cantaloupe – 1 cup Scrambled Eggs – (1/2 cup egg substitute or 1 egg and 1 egg white 1 teaspoon butter). English Muffin (dry, whole-wheat). | Fat-Free Milk – 1 cup Strawberries – 1/2 cup English Muffin (with butter and jam) – whole wheat or oat bran + 1 teaspoon butter. |
| Snack | Snack |
| Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk) | Graham Crackers (1) Chocolate Milk – 1 cup fat-free milk + 2 tbsp chocolate syrup. |
| Lunch | Lunch |
| Fat-Free Milk – 1 cup Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp jelly or jam 2 slices whole wheat bread) Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup) | Small Roll – 2 1/2 inches in size. Satisfying Veggie Salad – (1 cup mixed greens 1/3 cup carrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup canned chickpeas 2 tablespoons chopped eggs 2 tablespoons reduced-calorie dressing) |
| Dinner | Dinner |
| Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing) Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatless pasta sauce 2 tablespoons Parmesan 2 teaspoons chopped basil) | Pasta with Broccoli and Chicken (see below) |
| Treat | Treat |
| Ginger Snaps (3) | Frozen Fruit Bar – no more than 80 calories. |
Ensure you drink plenty of water – aim for 8-10 glasses per day.
1400 Calorie Recipe
Pasta with Broccoli and Chicken
Ingredients:
- 4 ounces whole wheat spaghetti or 2 cups ziti
- 2 cups broccoli florets, coarsely chopped
- 1 cup sliced cooked chicken breast
- 4 tablespoons grated Parmesan cheese
- 4 teaspoons olive oil
- Pinch of red-pepper flakes (optional)
Instructions:
Prepare the pasta according to package directions. Drain, reserving 1 cup of the liquid. Return the liquid to the pot. Place the pasta in a bowl and cover to keep warm. Bring the liquid to a boil. Add the broccoli, cover, and cook for 4 to 5 minutes, or until soft, but not soggy. Add the pasta, chicken, cheese, oil, and pepper flakes (if using). Toss well.
- Rammohan, M., Juan, D. (1989). Effects of a low calorie, low protein diet on nutritional parameters, and routine laboratory values in nonobese young and elderly subjects. Journal of the American College of Nutrition, 8(6), 545-553. Link
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