A sample of a 1400 calorie diet is shown below. It is a free 7 day 1400 calorie meal plan. The 1400 calorie plan is one of many 1400 calorie diets and low calorie diet plans. If you know already that your calorie intake per day for weight loss is 1400 kcal have a look at the menu below. The items from the 1400 calorie menu can be replaced with foods that have the same calorie count to create your customised weight loss program. В The 1400 calorie meal plan is one of many low calorie diet plans which help with your food calorie count to achieve weight loss.В 1400 calorie diet plans can be seen below. The items in the menu are replaceable with foods that have the same calorie value so you can create your own diet.
DAY
Breakfast :
1 waffle plain (square – 4” square or round – 4”dia) – 33 grams – 103 kcal
1 tbsp of maple syrup – 20 grams – 52.2 kcal
1 tbsp of butter – 14grams – 100 kcal
8 oz. of water or decaffeinated coffee without sugar – 0 kcal
Total: 255.2 kcal
Morning Snack :
1 cup of skim milk – 245 grams – 85 kcal
½ of cinnamon bagel – 28.5 grams – 78 kcal
Total: 163 kcal
Lunch :
1 cup of skim milk – 245 grams – 85 kcal
Salad made of raw vegetables:
1 cup of shredded romaine or cos lettuce – 47grams – 8.0 kcal
¼ cup of chopped carrots – 32 grams – 13 kcal
¼ cup of chopped green peppers – 37.3 grams – 7.5 kcal
¼ cup of shredded cabbage – 17.5 grams – 4.2 kcal
¼ cup of chopped celery – 25 grams – 4 kcal
Total calories in the salad: 36.7 kcal
1 tbsp fat free salad dressing – 14 grams – 6.6 kcal
1 oz. turkey breast – 28 grams – 29.1 kcal
1 whole grain roll (1 oz) or 28 grams – 74 kcal
Total: 231.4 kcal
Afternoon Snack :
½ cup of sliced strawberries – 88 grams – 26.6 kcal
6 oz. fat free, fruit yogurt – 170 grams – 161 kcal
1 tbsp crunchy whole grain cereal – 4 grams – 13 kcal
Total: 200.6 kcal
Dinner :
3 oz. sirloin steak, lean only, grilled – no fat added – 85 grams – 225 kcal
1 cup of cooked wild rice -164 grams – 166 kcal
1 pat of butter (1″ sq, 1/3″ high) – 5g – 35.8 kcal
ВЅ cup of sliced cooked carrots – 78 grams – 27.3 kcal
1 mixed salad from above – 36.7 kcal
2 tbsp fat free dressing – 28 grams – 13.2 kcal
Total: 504 kcal
Evening Snack:
1 small orange (2-3/8″ dia) – 104 grams – 49 kcal
Total 49 kcal
Total : 1400 kcal
DAY
Breakfast :
1 cup of oatmeal, cooked with water – 234 grams – 166 kcal
1 ½ tsp brown sugar – 1.5 x 4 grams – 16.5 kcal
1 cup of skim milk – 245 grams – 85 kcal
1 cup of orange juice – 248 grams – 112 kcal
Total: 379.5 kcal
Morning Snack :
1 apple small (2-3/4″ dia) – 149 grams – 73.5 kcal
Total: 73.5 kcal
Lunch :
Sandwich with turkey:
2 oz. turkey breast – 56 grams – 58.2 kcal
1 tsp mustard or fat free mayonnaise – 5 grams – 4 kcal
2 slices of whole wheat bread, thin (3-3/4″ x 5″ x 3/8″) – 66 grams – 183.6 kcal
1 cup of sliced cucumber –104 grams – 15.6 kcal
Total: 261.4 kcal
Afternoon Snack :
½ cup of skim milk – 122.5 grams – 42.5 kcal
1 cup of strawberries – 144 grams – 46.1 kcal
Total: 88.6 kcal
Dinner :
3 oz. chicken breast, skinless, baked, grilled or broiled – 84 grams – 67.2 kcal
1 small baked potato – 138 grams – 128 kcal
1 tsp. butter or margarine – 5 grams – 35.8 kcal
1 cup of green beans – 125 grams – 43.8 kcal
1 mixed green salad from (day 1) – 36.7 kcal
2 tbsp fat free dressing – 28 grams – 13.2 kcal
Total: 324.7 kcal
Evening Snack :
Low fat milk shake made with:
1 cup skim milk – 245 grams – 85 kcal
1 cup fat free vanilla ice cream – 136 grams – 186 kcal
Total: 271 kcal
Total: 1400 kcal
DAY
Breakfast:
2 round pancakes (4″ dia) – 76 grams – 172.6 kcal
1 tbsp fruit spread or maple syrup – 20 grams – 52.2 kcal
Total: 224.8 kcal
Morning Snack :
1 cup of skim milk – 245 grams – 85 kcal
1 sliced peach, small (2-1/2″ dia) – 130g – 50.7 kcal
Total: 135.7 kcal
Lunch :
1 salad with mixed greens (day 1) – 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal
3 oz. tuna fish, light, canned in water, without salt, drained solids – 85 grams – 98.6 kcal
1 apple small (2-3/4″ dia) – 149 grams – 73.5 kcal
Total: 333.4 kcal
Afternoon Snack :
½ oz milk chocolate – 14 grams – 75 kcal
Total: 75 kcal
Dinner :
2 cups of cooked pasta – 280 grams – 367 kcal
½ cup of spaghetti sauce, meatless – 126 grams – 60.3 kcal
1 mixed green salad (day 1) – 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
Total: 470.6 kcal
Evening Snack :
1 cup skim milk – 245 grams – 85 kcal
2 cracker standard snack-type, regular – 12 grams – 60.6 kcal
Total: 145.6 kcal
Total: 1400 kcal
DAY
Breakfast :
1 cup of orange juice (freshly squeezed) – 248 grams – 112 kcal
1 cup of cup corn flakes – 26.25 grams – 94.8 kcal
1 cup of skim milk – 245 grams – 85 kcal
1 cup of strawberries – 144 grams – 46.1 kcal
Total: 337.9 kcal
Morning Snack :
2 tsp of reduced fat peanut butter – 10 grams – 52.1 kcal
2 rice cakes – 18 grams – 69.7 kcal
Total: 121.8 kcal
Lunch :
1 cup vegetable soup – 245 grams – 53.9 kcal
1 mixed green salad (day 1) – 36.7 kcal
2 tbsp of fat free salad dressing – 28 grams – 13.2 kcal
1 cup of skim milk – 245 grams – 85 kcal
6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal
1 oz. low fat mozzarella cheese – 28 grams – 72 kcal
Total: 378.8 kcal
Afternoon Snack :
1 apple small (2-3/4″ dia) – 149 grams – 73.5 kcal
Total: 73.5 kcal
Dinner:
5 oz. of flounder or other white fish (baked, broiled or grilled) – 140 grams – 164 kcal
1 medium baked potato – 173 grams – 161 kcal
1 mixed green salad (day 1) – 36.7 kcal
1 tbsp of fat free salad dressing – 14 grams – 6.6 kcal
1 cup of cooked broccoli – 88 grams – 30 kcal
Total: 398.3 kcal
Evening Snack :
3 cups popcorn, air-popped – 24 grams – 93 kcal
Total: 93 kcal
Total: 1400 kcal
DAY
Breakfast :
1 English muffin – 57 grams – 129 kcal
1 egg poached – 50 grams – 71 kcal
ВЅ grapefruit – 123 grams – 51.7 kcal
Total: 251.7 kcal
Morning Snack :
1 large pear – 230 grams – 133 kcal
1 cup skim milk – 245 grams – 85 kcal
½ cup of corn flakes – 14 grams – 50.5 kcal
Total: 268.5 kcal
Lunch :
2 oz. turkey breast or lean ham – 56 grams – 58.2 kcal
1 large whole grain pitta bread – 64 grams – 170 kcal
1 sliced carrot small (5-1/2″ long) – 50 grams – 20.5 kcal
1 cup of skim milk – 245 grams – 85 kcal
Total: 333.7 kcal
Afternoon Snack :
1 peach large (2-3/4″ dia) – 175 grams – 68.3 kcal
Total: 68.3 kcal
Dinner :
2 slices of Cheese Only Pizza, 2 of 8 slices, 12″ medium (159g) – 374 kcal
1 large mixed green salad – double portion of salad from day1 – 73.4 kcal
1 tbsp of fat free salad dressing – 14 grams – 6.6 kcal
Total: 454.0 kcal
Evening Snack:
½ cup of sliced strawberries – 83 grams – 27 kcal
Total: 27 kcal
Total: 1400 kcal
DAY
Breakfast :
1 bagel (3″ dia) – 57grams – 146 kcal
1 tbsp of low fat cream cheese – 15 grams – 30.1 kcal
1 cup of orange juice (freshly squeezed) – 248 grams – 112 kcal
Total: 288 kcal
Morning Snack :
6 oz. fat free fruit yogurt – 170 grams – 161 kcal
½ cup of strawberries – 72 grams – 23 kcal
Total: 184 kcal
Lunch :
2 oz. hamburger 95% lean meat / 5% fat, grilled or broiled – 56 grams – 97.4 kcal
1 tbsp of ketchup – 15 grams – 14.6 kcal
1 hamburger bun – 120 kcal
½ tomato, sliced – 61.5 grams – 11 kcal
½ green pepper, sliced – 74.6 grams – 15 kcal
1 cup of skim milk – 245 grams – 85 kcal
Total: 343 kcal
Afternoon Snack :
1 apple medium (3″ dia) 173g– 90 kcal
Total: 90 kcal
Dinner :
1 cup of cooked pasta – 140 grams – 183.4 kcal
3 oz. boiled shrimp – 84 grams – 116 kcal
1 tsp olive oil with garlic on pasta – 4 grams – 39.8 kcal
1 mixed green salad – 36.7 kcal
1 tbsp of fat free dressing – 14 grams – 6.6 kcal
¾ cup of cooked green beans – 93.8 grams – 32.8 kcal
1 slice Italian bread – 30 grams – 81 kcal
Total: 496.3 kcal
Total 1400 kcal
DAY
Breakfast :
1 slice French toast – 65 grams – 149 kcal
1 cup of fresh blueberries – 148 grams – 84.4 kcal
1 cup of skim milk – 245 grams – 85 kcal
Total: 318.4 kcal
Morning Snack :
1 small orange (2-3/8″ dia) – 104 grams – 49 kcal
Total: 49 kcal
Lunch :
½ cup of cottage cheese low fat, 1% milk fat – 113 grams – 81.5 kcal
1 mixed green salad – 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
1 whole wheat roll – (1 oz) or 28 grams – 74 kcal
1 cup of skim milk – 245 grams – 85 kcal
1 cup of sliced carrots – 122 grams – 50 kcal
Total: 333.8 kcal
Dinner :
3 oz. grilled or broiled cod fish – 85 grams – 89.3 kcal
1 ½ cup of rice noodles, cooked – 264 grams – 288 kcal
2 tsp butter or margarine – 10 grams – 71.6 kcal
1 cup of apple sauce – 244 grams – 105 kcal
1 cup of mixed vegetables – 182 grams – 118 kcal
Total: 671.9 kcal
Evening Snack :
1 cup of strawberries – 144 grams – 46.1 kcal
Total: 46.1 kcal
Total: 1400 kcal
by Fast Weight Loss – http://www.lose-weight-with-us.com
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