Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.
Counting calories is a simple way to help you achieve your weight loss goals. You know what you’re consuming and can add high proteins and complex carbohydrates. A 1400-calorie meal plan is restrictive and not appropriate for everyone. So choosing one that suits you would be best. Fortunately, you can follow a 1400-calorie meal plan for any diet. However, let’s first discover how to survive on a 1400-calorie plan. Then, you’ll find three meal plans to inspire you.
Is A 1400-Calorie Meal Plan For Weight Loss Safe?
The calories don’t seem like much – and they aren’t. Is it healthy to eat so few calories daily? Let’s figure it out.
Researchers at the University of Alabama suggest calorie intakes daily for men and women (6):
Women, on average, must eat 2000 calories daily to maintain weight or 1500 calories or less to lose weight.
Men, on average, must eat 2500 calories daily to maintain weight or 2000 calories or less to lose weight.
The NHS also recommends that women consume a 2000-calorie intake, considering how active they are, their age, and whether they’re well enough (25). So, a 1400-calorie intake for the average woman would be a calorie deficit of about 600 calories. This might be an appropriate goal for weight loss, depending on individual factors. However, it’s not as safe for most men to restrict their calories to 1400.
How To Eat 1400 Calories A Day?
Harvard indicates that some people snack as part of a healthy diet (23). Snacking helps you stay full between meals. Add snacks to a 1400-calorie meal plan to avoid hunger bouts.
2 Simple 1400-Calorie Meal Plan Options For Weight Loss
A diet that aims to lose weight can be simple if you consider the macros of each meal. The Mayo Clinic describes a low-carb diet that some people use to lose weight (17). So, let’s focus on a low-carb diet for the first simple 1400-calorie meal plan to lose weight.
Stanford University confirms that the Mediterranean diet has health benefits (16). So, the meal plan below follows the Mediterranean diet to balance carbs and macros daily.
7-Day 1400-Calorie Low-Carb Meal Plan
Day 1
Breakfast: Kale and Egg Cups & a Cucumber, Pineapple, and Melon Smoothie
Macros: 311.3 calories, 27.1 g carbs, 17.8 g protein, and 15.9 g fat (1)
Snack: Spinach and Cranberry Salad
Macros: 160 calories, 16.1 g carbs, 6.7 g protein, and 9.2 g fat (1)
Lunch: Quick and Easy Vegan Caesar Salad & Carrots with Hummus
Macros: 319.4 calories, 32.6 g carbs, 13 g protein, and 18.2 g fat (1)
Snack: Spinach and Strawberry Salad
Macros: 149.9 calories, 9 g carbs, 5.9 g protein, and 11.3 g fat (1)
Dinner: Chicken Caesar Salad & Stir Fried Mixed Vegetables in Soy Sauce
Macros: 461.4 calories, 25.9 g carbs, 37.2 g protein, and 23.3 g fat (1)
Macros: 353.6 calories, 18.7 g carbs, 28.1 g protein, and 18.6 g fat (1)
Snack: Chia Cottage Cheese with Blueberries
Macros: 190.2 calories, 14.2 g carbs, 14.8 g protein, and 8.7 g fat (1)
Lunch: Grain-Free Tabbouleh and Brie and Celery
Macros: 324.7 calories, 22.7 g carbs, 12.7 g protein, and 23.1 g fat (1)
Snack: Red Bell Pepper and Hummus
Macros: 139 calories, 16 g carbs, 6 g protein, and 6.3 g fat (1)
Dinner: Cilantro Lime Shrimp & Pear, Blue Cheese, and Pecan Salad
Macros: 392.6 calories, 31.8 g carbs, 23.7 g protein, and 20.6 g fat (1)
Day 3
Breakfast: Strawberry Yogurt Smoothie & High Potassium Fruit Salad
Macros: 354.5 calories, 32.3 g carbs, 19.9 g protein, and 16.9 g fat (1)
Snack: Gouda Cheese on Rye Sandwich
Macros: 192.5 calories, 15.9 g carbs, 8.1 g protein, and 10.7 g fat (1)
Lunch: Tuna Stuffed Tomato & Lebanese White Cabbage Salad
Macros: 315.8 calories, 21 g carbs, 43.5 g protein, and 8.1 g fat (1)
Snack: Kale Salad
Macros: 206.1 calories, 16.8 g carbs, 7.1 g protein, and 14.8 g fat (1)
Dinner: Pecan Crusted Tilapia & Lebanese Tomato and Onion Salad
Macros: 391.2 calories, 11.9 g carbs, 29.6 g protein, and 26.9 g fat (1)
Day 4
Breakfast: Greek Yogurt and Jam Parfait
Macros: 313.4 calories, 29.7 g carbs, 12.4 g protein, and 15.8 g fat (1)
Snack: Veggie Nori Roll
Macros: 152.4 calories, 14.6 g carbs, 7 g protein, and 8.6 g fat (1)
Lunch: Honey Avocado Smoothie & Avocado Coleslaw
Macros: 363.3 calories, 32 g carbs, 16 g protein, and 20.4 g fat (1)
Snack: Nutra-Green Salad with Black Fig Dressing
Macros: 172.6 calories, 12.8 g carbs, 4.5 g protein, and 12.4 g fat (1)
Dinner: Tuna Melt Patties & Avocado Lettuce Wrap
Macros: 392.2 calories, 27 g carbs, 29 g protein, and 21.2 g fat (1)
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Researchers at Eastern Michigan University described the benefits of higher protein diets (9). Adding high-protein meals in a 1400-calorie meal plan may help you lose weight and tone muscles. This meal plan is also keto-friendly, with high protein and lower carbs.
Day 1
Breakfast: Matcha Scrambled Eggs with Lime & 2 Strips of Bacon
Macros: 305.3 calories, 3.2 g carbs, 16 g protein, and 25 g fat (1)
Snack: Simple Arugula and Bacon Bits Salad
Macros: 141.5 calories, 1.7 g carbs, 7.1 g protein, and 11.9 g fat (1)
Macros: 455.4 calories, 4 g carbs, 33.9 g protein, and 33.7 g fat (1)
The 7-day 1400 calories meal plans are courtesy of Eat This Much.
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What A 1400-Calorie Meal Plan Looks Like With Recipes
A meal plan with recipes finds recipes with specific calorie counts. You’ll look for recipes around 350 calories each for breakfast, lunch, and dinner. Snacks are excellent because they keep your hunger at bay. So, two snacks at 150 calories add 300 to the total.
No recipe is precisely 350 calories. Planning your meals by sectioning your recipes into those counts will total 1350, which gives some room for additional calories in one or more of your meals. Then, alternate recipes on your 7-day plan. Also, you can create a 1400-calorie meal plan with recipes for any diet.
For example, let’s do the DASH diet. The diet requires low-salt/sodium meals with tons of fruits, whole grains, vegetables, low-fat dairy, and lean protein. The National Library of Medicine recommends the DASH diet to lower blood pressure and lose weight (24).
Dash Diet 1400-Calorie Meal Plan Recipe Ideas
You’ll find snack and recipe ideas that fit the 1400-calorie meal plan for the DASH diet. Use the recipe and snack ideas to alternate on different days.
Here are 10 recipe ideas with roughly 350 calories each:
It is likely safe for some women to eat 1400 calories daily (6). However, for most men, it would be safer to use a 2000-calorie meal plan to lose weight and stay healthy (3). Talk to your healthcare provider and calculate your calorie needs to determine if a 1400-calorie meal plan is appropriate for you.
Is 1400 Calories Enough For A Woman?
A 1400-calorie diet might be appropriate for some women wanting to lose weight. However, it might not be the case for every woman — remember, no solution fits all.
Can You Lose Weight By Eating 1400 Calories A Day?
A 1400-calorie meal plan is likely to help some women lose weight. However, the NHS recommends using physical activity to burn the calories you consume daily (25). You won’t lose weight if you eat more calories than you burn because of an inactive lifestyle.
The Bottom Line
A 1400-calorie meal plan may sound harsh, but you can choose the method that works for you. You have keto, Mediterranean, and DASH options to try. Meanwhile, remember to pair it with exercise if you’re trying to lose weight with caloric limits.
DISCLAIMER:
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