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1400 Calorie Diet Plan

 

The 1400 calorie diet plan is a great weight loss diet because you will still get enough 1400 calorie diet plan

vitamins and nutrition to make it a healthy diet but still be able to lose weight.

If you have a hard time staying on a lower calorie diet such as a 1200 calorie or 1000 calorie diet then our 1400 calorie diet plan may be easier for you to stick to.

Depending on your weight and height and how much weight you want to lose, eating 1400 calories a day could be a good maintenance diet for you.

Try it and see how it works out. If you are not losing enough weight check out the 1200 calorie diet.

( the 1200 calorie diet may take a little more willpower to stick too  however!)

 

Always consult a doctor before starting this 1400 calorie diet plan or any weight lose diet.

 

Please follow the 1400 calorie diet plan as closely as you can.

If you want to switch up foods go ahead, but make sure the calorie count is the same.

There is a link to a page at the bottom to 100 calorie foods you can choose from to make switches and a 1400 calorie diet plan shopping list you can use to take to the store with you when you go shopping.

 

 

 

1400 Calorie Diet Plan   –  7 Days

Day 1

Breakfast

  • 1/2 cup strawberries (36 calories)
  • 1 scrambled egg (87 calories) – 1 egg 1 tsp. butter (38 calories) or margarine (30 calories) for scrambling)
  • 1 whole wheat English muffin (120 calories)
  • 1 tsp butter (38 calories) or margarine (30 calories)
  • (drink water with fresh squeezed lemon for a drink (0 calories)

Total: 313 (with margarine ) 319 calories (with butter)

Snack

  • 1/2 cup raisin bran (90 calories) or similar cereal
  • with 1/2 cup milk 1,5% (44 calories)
  • 1-2 water with lemon (2-3 slices) and apples (2-3 slices) about 10-15 calories

Total: 144-149 calories
Lunch

1 Italian sandwich:

  • 3 medium turkey meatballs (126 calories)
  • 2 slices whole wheat bread (114 calories)
  • 2 slices low fat American cheese (102 calories)
  • 2 slices tomato (3 calories)
  • 1 orange (47 calories)
  • 1 cup celery sticks (35 calories) or carrot sticks (40 calories) or a mixture with low fat dip

Total: about 427-432 calories
Snack

  • 1 cup grapes (110 calories)
  • 1 cup green tea without sugar (16 calories)

Total: 126 calories
Dinner

  • 2 cup of mixed salad greens (18 calories)
  • (1 tbsp low calorie dressing – about 24 calories)
  • 1 portion of cooked trout (180 g; 174 calories)

Small dinner roll – 3 inches in size (about 84 calories)

  • 1 low cal cookies (your favorites under 50 calories total)

Total: 350 calories

Total: about 1360-1376 calories

bruschetta

Tip: To make fresh carrot juice for the 1400 calorie diet plan, buy a good juicer and use 5 or 6 good firm carrots, organic if possible. If you are not using organic carrots use a wash of part vinegar and part water and soak for 10 or 15 minutes to rid of chemical toxins from the surface of the carrots.

Day 2

Breakfast

  • 1 cup fresh carrot juice (94 calories)
  • 2 fried eggs (172 calories) with 1 tsp. light mayonnaise (12 calories) and 1 tbsp. parsley (1 calorie)
  • 1 slice whole wheat bread (57 calories)

Total: 336 calories

Snack

  • ½ cup creamed cottage cheese (103 calories) with 2 tbsp. yogurt 2% (12 calories)

Total: 115 calories

Lunch

  • 2 fillet (about 180 g) grilled salmon (180 calories) with 1 tbsp. onion (10 calories)
  • 1 cup rasp-blueberry juice (180 calories)
  • ½ cup vitamin salad: boiled asparagus, carrot, green peas, dill with 2 tbsp. yogurt 2% (64 calories)

Total: 434 calories

Snack

  • 1 banana (about 100 calories)
  • 1 apple (160 g is about 75 calories)

Total: 175 calories

Dinner

  • 1 portion (about 120 g) of fried chicken (252 calories)
  • 1 portion (about 300 g) of fresh tomatoes with fresh cucumbers (55 calories) + 1 tsp. olive oil (44 calories)
  • 1 cup green tea with jasmine without sugar (16 calories)

Total: 367 calories

Days Total: 1427 calories

Tip: Drinking green tea on the 1400 calorie diet plan will help boost metabolism!

Day 3

Breakfast

  • 1 cup tomato juice (42 calories)
  • 1 cup boiled potatoes (164 calories) with 2 tbsp. sour cream 10% (23 calories) and 1 tsp. black sesame (28 calories)
  • 1 cup fresh vegetables: tomatoes, cucumbers and asparagus (36 calories)

Total: 293 calories

Snack

  • 1 baked apple (162 calories) with 1 tsp. sugar (39 calories)
  • ½ cup yogurt 2% (60 calories)

Total: 261 calories

Lunch

  • 1 flame grilled beef patty (230 calories) with cooked vegetables (of your choice under 100 calories total)
  • 1 cup coffee with sweetened condensed milk (116 calories)

Total: 446 calories

Snack

  • ½ cup dried fruit (166 calories)
  • 1-2 water with lemon (2-3 slices) and apples (2-3 slices) about 10-15 calories

Total: 176-181 calories

Dinner

  • 1 portion of egg omelet (2 eggs; 172 calories) with shrimps (30 g; 24 calories)
  • 1 cup green tea with  1 tsp. honey (43 calories)

Total: 239 calories

Days Total: 1415-1420 calories

sliced-vegetables

 

Tip: If you are not a salmon lover, you can choose a fresh fish of your choice, but keep the portion size small. Even if you use this 1400 calorie diet plan to maintain your current weight you still want to watch portion size.

Day 4

Breakfast

  • 1 cup fresh kiwi-banana juice (150 calories)
  • 1 cup cooked oatmeal (176 calories) with fresh strawberry (75 g; 23 calories)

Total: 349 calories

Snack

  • ½ cup creamed cottage cheese (103 calories) with 3 tbsp. blueberries (15 calories)
  • 1 cup skim milk (86 calories)

Total: 204 calories

Lunch

  • 2 fillet (about 180 g) grilled salmon (180 calories)
  • with ½ cup canned green peas (85 calories)
  • 2 sliced tomatoes (38 calories) with 1 tbsp. parsley (1 calorie)

Total: 304 calories

Snack

  • ½ cup prunes (231 calories)
  • 1 cup green tea without sugar (16 calories)

Total: 247 calories

Dinner

  • 1 portion (about 120 g) of fried chicken (252 calories)
  • 1 cup celery sticks (35 calories)
  • 1 cup tea with milk without sugar (26 calories)

Total: 313 calories

Total: 1417 calories

Day 5

Breakfast

  • 1 cup carrot-apple juice (82 calories)
  • 1 cup cooked rice (213 calories) with ½ cup cooked mushrooms (22 calories)
  • 1 cup carrot sticks (40 calories)

Total: 357 calories

Snack

  • 1 apple (78 calories)
  • 1 cup nonfat cottage cheese (123 calories)

Total: 201 calories

Lunch

  • 1 portion of boiled chicken breast (about 165 g; 227 calories)
  • 1 portion of salad: 1 cup raw kohlrabi (36 calories), 1 cup radishes (19 calories), 1 tbsp. parsley (1 calorie), 1 tbsp. dill (1 calories) and 3 tbsp. yogurt 3,2 % (18 calories)
  • 1 cup yogurt 2% (120 calories)

Total: 422 calories

Snack

  • 1 orange (47 calories)
  • 1 cup green tea with jasmine without sugar (16 calories)

Total: 63 calories

Dinner

  • 1 cup boiled potatoes (164 calories) with garlic (5 calories), 2 tbsp. sour cream 10% (23 calories)
  • 2 slices of ham (94 calories)
  • ½ cup yogurt 2% (60 calories)

Total: 346 calories

Days Total: 1389 calories

cereal-with-raspberries

Tip: For variety on the 1400 calorie diet plan, you can use whatever fruits you like as long as the calories are similar to what is in the diet.

Day 6

Breakfast

  • 1 cup apricot juice (76 calories)
  • 1/2 cup strawberries (36 calories)
  • 1 cup cubed cantaloupe (54 calories)
  • 1 cup cereal (about 120 calories) with 1 cup skim milk (86 calories)

Total: 372 calories

Snack

  • 1 cup grapes (110 calories)

Total: 110 calories

Lunch

  • 1 portion of mushroom soup: 1 cup mushrooms (8 calories), 1 oz vermicelli (110 calories), ¼ cup carrots (13 calories), 1 tbsp. parsley (1 calorie) and 1 tbsp. soy sauce (8 calorie)
  • 1 flame grilled beef patty (230 calories) with 2 raw tomatoes (38 calories),

Total: 408 calories

Snack

  • 1 mug of granola: 2 tbsp. granola (116 calories) and 1/4 cup fat-free milk (20 calories)

Total: 136 calories

Dinner

  • 1/2 cup rice-brown cooked (215 calories) with 1/2 cup canned mackerel (148 calories)
  • 1 cup green tea without sugar (16 calories)

Total: 379 calories

Days Total: 1405 calories

Final Day of the 1400 calorie diet plan!

Day 7

Breakfast

  • 1 cup peach juice (80 calories)
  • 1 cup cooked oatmeal (176 calories) with 1 fresh peach (40 calories)
  • 1/2 cup cocoa with milk and sugar (110 calories)

Total: 406 calories

Snack

  • 2 kiwis (about 150 g; 72 calories)
  • 1 cup Summer Drink: ice (0 calories) with 1/2 cup strawberry (36 calories) and water (0 calories)

Total: 108 calories

Lunch

  • 1 small beef steak (386 calories)
  • 1/2 cup cooked asparagus (36 calories)
  • 1 cup green tea with thyme without sugar (16 calories)Total: 438 calories

Snack

  • 1 pear (56 calories)
  • ½ cup yogurt 2% (60 calories)

Total: 116 calories

Dinner

  • 1 portion of boiled turkey breast meat without skin (about 150 g; 126 calories)
  • 1 cup cooked cauliflower (62 calories) with 2 tbsp. sour cream 10% (23 calories) and garlic (5 calories)
  • 1 cup coffee with sweetened condensed milk (116 calories)

Total: 332 calories

Days Total: 1400 calories

1400 Calorie Diet Plan -Shopping list

Here is a list of the foods for the 1400 calorie diet plan. It looks like a long list, but you probably have half of the ingredients in your cupboard already!

Print out this page and take it to the store with you so you can buy what you need in order to follow the 1400 calorie diet plan.

chocolate syrup 1 bottle
peanut butter 1 jar
jam 1 jar
low calorie dressing 1 bottle
raisin bran 1 box
olive oil 1 bottle
sugar 0,5 kg
honey 1 jar
soy sauce 1 bottle
eggs 5
salmon (fillet) 0,5 kg
ham 2 slices
flame grilled beef patty 2 pieces
1 small beef steak
canned mackerel 100g
chicken bout 300 g
chicken breast about 200 g
shrimps 30 g
turkey breast meat without skin 250 g
butter or margarine 1 pack
skim or fat-free milk 1,5 liter
light mayonnaise
sour cream 10% 1 small pack
nonfat cottage cheese 200 g
creamed cottage cheese 200 g
yogurt 3,2 % 1 small pack
yogurt 2% 0,6 liter
low cal cookies 1 piece
whole wheat bread 1 loaf
oatmeal 1 pack
vermicelli 1 small pack
cereal 1 small pack
granola 1 small pack
rice-brown 1 small pack
rice 1 small pack
whole wheat english muffin 1 piece
small dinner roll 1 piece
strawberries 400g
parsley
onion 100g
dill
garlic
1banana
1 orange
2 kiwis
1 fresh peach
1 pear
4 apples
grapes 400g
black sesame
dried fruit 100g
blueberries 100g
canned green peas 1 can
prunes 100g
celery sticks or carrot sticks 300g
mixed salad greens
asparagus 250
carrot 150g
green peas 100g
tomatoes 600g
cucumbers 250g
potatoes 400g
kohlrabi 200g
radishes 200g
cantaloupe 200g
mushrooms 400g
cauliflower 250g
1 lemon
coffee 1 small pack
sweetened condensed milk 1 small pack
cocoa 1 small pack
green tea clear, with thyme/jasmine/melissa
fresh carrot juice 200 ml
rasp-blueberry juice 200 ml
tomato juice 200ml
kiwi-banana juice 200ml
peach juice 200ml
apricot juice 200 ml
carrot-apple juice 200 ml

 

Low Calorie Diet Switches

 

Most diet plans to lose weight can get boring. Here are a few substitutes you can try if you want to use this diet for more then one day. These switches allow you to  change it up so you have some variety on our 1400 calorie diet plan. You can also look at the diet sub chart here.

  • cantaloupe or small sliced apple instead of strawberries
  • corn flakes or oatmeal instead of raisin bran
  • one whole wheat pancake with a little syrup instead of a scambled egg
  • a boiled egg instead of a scrambled one (this is great because you don’t need to use the margarine for scrambling which cuts down a few more calories)
  • 1 piece of whole wheat toast instead of an english muffin, or half a bagel
  • broccoli and red peppers instead of carrots and celery
  • 3/4 cup rice instead of spagetti
  • rice crisps instead of cookies

The 1400 calorie diet plan should help you meet your weight loss or weight maintenance goals. It is a diet that can be followed for the long term since you will get enough nutrition from this diet.

 

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