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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.

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 Recipe

Pasta with Broccoli and Chicken


  • 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)

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.

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