1400 Calorie Diet Plans

1400 calories per day is appropriate for a woman trying to lose weight. If exercise is undertaken, then calories need to be increased. See more about this on the Daily Calorie Needs Calculator.

NOTE: These sample meal plans are from the Denise Austin Fit Forever program.

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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) - wholewheat or oatbran + 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 Recipes

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.

Weight Loss Guidelines On this plan, you can expect to lose approximately 10 pounds in 4 weeks. Your weight loss results may be slightly less or slightly more depending on your actual caloric intake, level of activity and individual metabolism. Average weight loss is estimated at approximately two to three pounds per week. 1. Rather than consuming three large meals, aim for three small meals and two snacks. Smaller meals spaced at regular intervals will keep your metabolism at optimum functioning. 2. Stay away from overly processed foods and foods high in fat, calories and sugar. 3. A well-balanced diet is essential for health as well as weight loss. Make sure you're eating lots of fruits and vegetables in addition to whole grains, lowfat dairy, lean protein and healthy fat. 4. Exercise is crucial to your weight loss success. Aim for three twenty-minute sessions of cardiovascular activity at least three times weekly, supplemented with three strength training sessions. 5. Drinking plenty of water will not only keep you hydrated, it will help you feel fuller and help flush away impurities. 6. Beverages for this diet plan include green tea and water. If you must have coffee, one cup of black coffee each morning is fine. Try enhancing the flavor of your water by adding a lemon wedge.

1400 calorie diet plan

1400 Calorie Diet Plans

1400 Calorie Meal Plan

Diet Plan 1

Diet Plan 2

1400 Calorie Recipes

Pasta with Broccoli and Chicken