1400 Calorie Diet Menu


1400 Calorie
Diet Menu – Sample

Lose weight on a 1400 calorie diet.

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See how many calories you should eat for weight loss.

Free 28 Day Meal Plan


Option 1

Breakfast
2 piece of whole wheat toast (180)
Apple (80)
6 oz of fat free yogurt (100)

Snack
Medium peach (40)

Lunch
Leafy green vegetable salad (100)
*with 2 tablespoons of non-fat dressing
1 banana (120)
6 oz of non fat yogurt (100)

Snack
Cup of strawberries (50)

Dinner
Veggie burger (400)

  • whole wheat bun
  • Gardenburger patty
  • 1 slice of non-fat cheese
  • choice of lettuce, tomato, onion, ketchup, mustard

15 chips (Baked Lay’s) (120)

Snack
1/2 cup non fat frozen yogurt (100)

Total = 1390 calories


Option 2

Breakfast
Banana and spinach smoothie (250)
*2 bananas, 3 oz of spinach and water blended

Snack
1 medium mango (74)
6 oz of non fat yogurt (100)

Lunch
Grilled Chicken Black Bean and Salsa Salad (264)

  • leafy greens
  • diced tomatoes, onions
  • 3 oz of grilled, chopped chicken breast
  • 1/2 cup canned black beans
  • 2 tablespoons of salsa

Snack
10 Wheat Thin crackers (100)

Dinner
Sour Dough Turkey Panini with cheese and tomato (320)

  • 2 slices of sour dough bread
  • 3 slices of turkey
  • 1 slice of non fat cheese
  • 2 slices of tomato
  • (Use a panini machine or grill in a skillet)

15 chips (Baked Lay’s) (120)

Snack
Apple with 1 tablespoon of peanut butter (174)

Total = 1402 calories 
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