1400 Calorie Diet Plan Examples

As with any type of diet, including this 1400 calorie diet plan, remember to drink plenty of water (approx. 8-10 glasses). In addition to keeping you hydrated, water will also help to curb your appetite.

1400 Calorie Diet Plan Menu #1

Breakfast
- 1 cup Cantaloupe
-Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg white 1 teaspoon butter)
-1 English Muffin (dry, whole-wheat)

Snack
-Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk)

Lunch
-1 cup Fat-Free Milk
-Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp jelly or jam 2 slices whole wheat bread)
-1/2 cup Celery Sticks
-1/2 cup Baby Carrots

Dinner
-2 cups Mixed Greens plus 1 tbsp reduced-calorie dressing
-1 cup whole wheat spaghetti
-1/4 cup meatless pasta sauce
-2 tablespoons Parmesan and 2 teaspoons chopped basil

Snack
-3 Ginger Snaps

1400 Calorie Diet Plan Menu #2

Breakfast
-1 cup Fat-Free Milk
-1/2 cup Strawberries
-1 English Muffin (with butter and jam) - wholewheat or oatbran with 1 teaspoon butter

Snack
-1 Graham Crackers
-Chocolate Milk -1 cup fat-free milk + 2 tbsp chocolate syrup

Lunch
-1 Small Roll - 2 1/2 inches in size
-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
Pasta with Chicken and Broccoli
-4 ounces whole wheat spaghetti
-2 cups ziti
-2 cups broccoli florets
-1 cup cooked chicken breast (coarsely chopped, sliced)
-4 tablespoons grated Parmesan cheese
-4 teaspoons olive oil
-pinch of red pepper flakes to taste

Snack
-one frozen fruit bar (less than 100 calories)

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