1400 Calorie Meal Plan to Lose Weight and Feel Great: Easy-to-follow Weight Loss Guide for Women, Full Day of Healthy Eating

1400 Calorie Meal Plan

Women's weight reduction guide that's easy to follow with a complete day of eating.

The 1400 calorie plan is designed to help you lose one to two pounds a week. We make eating easy with this very-low-calorie diet plan.

The Guidelines

1400 Calorie Diet Guidelines

1400 calories are intended for those just starting on their journey to lose weight. If you know that you need more or less than that amount per day, adjust the program accordingly.

An eating plan for 1400 calories per day may be appropriate for an adult woman trying to lose weight.

Your body needs a healthy combination of protein, carbs, and fat to function properly. We have designed the diet at 1400 calories per day, split between three main meals and two snacks, so you can get close to or hit your daily macronutrient targets.

Caloric Needs Counted

There are a lot of ways to lose weight, but they all have one thing in common. You need to consume less calories that you burn daily. Weight loss is calorie-based.

The daily calorie needs calculator here will help you determine the number you need to eat to lose weight.

Your Weight Loss Goal

The 1400 weight loss meal plan is built around basic food choices that will help you lose one or two pounds per week, which may help reduce the risk of cancer and heart disease.

Losing weight is determined by eating fewer calories than you need for weight maintenance. A deficiency in calories can cause stored fat to be burned to make up the difference. The goal of the 1400 calorie diet is to make sure you are eating less and burning more.

Long-term maintenance requires flexibility and personalization. To make sure you are eating well, plan on increasing the portions in these recipes as much as necessary. Feel free to double up on vegetables, add more fruit at snack time, or add more protein if needed. This applies to the calorie-conscious as well.

Sample Menu

1400 Calorie Sample Menu Plan

Our healthy meal plans show you exactly how to create quick, healthy meals in minutes. We show you the calories and macronutrient breakdown per meal so you can easily swap things in and out as you see fit. Adjust the plan to your dietary strategy and schedule.

Here is the sample 1400 calories diet plan.

Amount Item Protein Carbs Fats Calories
1 cup Milk - 1% 4.00 5.50 1.00 50.00
1 pack Oatmeal - instant packet, maple 4.50 31.60 2.10 152.00
Total 8.50 37.10 3.10 202.00
AM Snack
1 each Apple- medium with peel 0.30 21.10 0.00 81.00
2 tbsp Peanut butter 8.00 7.00 16.30 190.00
Total 8.30 28.10 16.30 271.00
1 each Chicken sandwich - Wendy's Grilled 24.00 37.00 13.00 340.00
Total: 24.00 37.40 13.00 340.00
PM Snack
2 each Bread whole wheat -slice 6.00 24.00 2.00 140.00
2 tsp Mayo type reg, w/salt 0.32 8.42 11.77 137.37
2.5 ounces Tuna Solid White-Water small can 18.75 0.00 0.90 89.28
Total 25.07 32.42 14.67 366.64
4 ounces Halibut - broiled 22.50 0.00 3.00 119.25
0.5 cup Rice-brown cooked steamed 3.00 31.00 0.00 82.00
0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00
Total 28.10 42.90 3.10 255.25
TOTAL 94.00 177.82 39.67 1424.89


Food Quantity
Bread whole wheat - slice 14 each
Chicken sandwich 7 each
Halibut - broiled 21 ounces
Mayo type, reg., w/salt 1 cup
Apple 7 each
Milk - 1% 7 cups
Oatmeal - instant packet, maple 7 packs
Rice - brown, cook steamed 3.5 cups
Tuna solid white - water can 17.5 ounces
Vegetables - mixed, frozen, boiled 3.5 cups
Peanut Butter 14 tablespoons

More Resources

New Menu Plans and Resources Coming Soon

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