The 1400 Calorie Diet-Plan For Women

The 1400 Calorie Diet-Plan For Women
by Jennifer Elliot | June 12, 2013

Skipping certain meals and then binge eating at one sitting is the worst possible diet-plan anyone can have. Unfortunately, this is what most of us do when we plan to lose weight and it leads to hyper fat storage and a general feeling of fatigue and exhaustion.

Experts recommend eating small portions several times a day. You can eat almost anything you like as long as you don’t overdo it.

We’ve created a 5-day meal plan for you which lets you limit your calorie intake to 1400. With our 1400 calorie diet menu, while still tackling all the major food groups and letting you have a little treat to boot!

Day 1

Breakfast

  • ¾ cup cubed melons
  • ¾ cup 2% fat cottage cheese
  • 5 whole-wheat crackers
  • Fresh fruit juice

Lunch

  • Peanut butter and jelly sandwich (whole wheat brown bread, low fat jam and peanut butter)
  • 1 apple
  • Calorie-free drink

Dinner

  • Grilled or broiled 3 ounce (oz) boneless chicken breast
  •  Medium sized potato, baked, with 1 teaspoon (tsp) unsalted butter
  • Salad (lettuce leaves, carrots, and baby tomatoes), with about 2 tablespoons of  fat-free dressing
  • Calorie-free drink of your choice

Snack

  • Small cup of favorite flavored fat-free yogurt, with 1 Tablespoon wheat germ
  • Calorie-free drink of your choice

Day 2

Breakfast

  • Scrambled eggs (with a tablespoon of cheese and two tablespoons of salsa)
  • 1 slice rye bread, spread with 1 tsp. low fat margarine or butter
  • Small glass of skimmed milk

Lunch

  • Turkey sandwich (3 slices of turkey breast between two slices of brown bread, slice of low-fat cheese, lettuce leaves, a medium sized tomato, a tablespoon of deli mustard)
  • 1 medium piece of fruit
  • Calorie-free drink of your choice

Dinner

  • 4 oz grilled salmon
  • 1 serving os brown rice, made with a tablespoon of olive oil. Add salt and pepper to taste.
  • 1 serving of bakes squash, topped with a tsp. of low-fat margarine or butter
  • Calorie-free drink of your choice

Snack

  • 1 serving of favorite flavor of low-fat frozen yogurt (favorite flavor)
  • Calorie-free drink of your choice

Day 3

Breakfast

  • 1 serving of kasha (buckwheat), top with a handful of almonds and fresh, sliced strawberries.
  • Small cup of skimmed milk, either with the cereal or as a drink
  • Calorie-free drink of your choice

Lunch

  • Pasta salad ( ½ cup pasta, tossed with cubed tomatoes, 5 large portobello mushrooms, sliced, 1  to 2 red and yellow bell peppers, cut in cubes, fresh scallions, 3 to 4 Jumbo black olives, chopped, a small cube of crumbles, soft goat cheese and 1 tsp olive oil)
  • 1 serving of pineapple chunks
  • Calorie-free drink of your choice

Dinner

  • Burger (soy or tofu burger patty, low-calorie bun, a slice of cheese, a tablespoon of barbecue sauce)
  • Salad (1 serving of baby spinach, fresh mandarin slices, 1 serving of blue-cheese dressing)
  • Calorie-free drink of your choice

Snack

  • 1 small serving of roasted, unsalted peanuts
  • Calorie-free drink of your choice

Day 4

Breakfast

  • 1 serving of any cold, dry cereal with a small serving of chopped walnuts and blueberries
  • A small cup of skimmed milk, either with the cereal or as a beverage
  • Calorie-free drink of your choice

Lunch

  • 1 small whole wheat pita bread with small serving of hummus
  • A cup of low-fat yogurt
  • 1 medium-sized fruit
  • Calorie-free drink of your choice

Dinner

  • 1 pork chop, grilled or boiled
  • 1 medium to small baked potato with skin, with low-fat sour cream and chopped chives
  • Calorie-free drink of your choice

Snack

  • 4 low-fat chocolate-chip cookies
  • Calorie-free drink of your choice

Day 5

Breakfast

  • 1 serving of oatmeal with a small cup of skimmed milk, with a spoonful of raisins and chopped pecans each
  • 1 large hard-boiled egg, seasoned as desired
  • Calorie-free drink of your choice

Lunch

  • Tuna salad (1 tin of tuna with small white onion, chopped, low-fat mayonnaise, and a Tablespoon of Dijon mustard)
  • 1 medium fruit
  • Calorie-free drink of your choice

Dinner

  • Shrimp, grilled or broiled (8 large)
  • 1 serving of broccoli, steamed and seasoned
  • Brown rice, prepared in a tablespoon of butter
  • 1 cup of your favorite fruit sorbet
  • Calorie-free drink of your choice

Snack

  • 1 serving of carrot sticks, fat-free ranch dressing for dipping
  • 1 small cup of low sodium vegetable juice

Make sure you drink eight to ten glasses of water (three liters) of water every day to rev up your metabolism to shed the pounds faster. Don’t forget to discuss any changes in your diet with your doctor. Happy eating!

Holistic Factoid

Planning out your meals and keeping a check on the calorie count will go a long way in helping you stay healthy and feel fit. Try these recipes from our 1400 calorie diet menu and let us know what you think!

About the Author - Jennifer Elliot

Jennifer Elliot takes her Nutrition (and yours) very seriously! She believes that the strongest weapon we have against all diseases, ailments and conditions is Nutrition. She also widely promotes the importance of exercise to maintain optimal health. Keep an eye out for Jennifer’s articles to remain updated on how to lead a nutritious life!

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