A Meal Plan in 1,400 Calories

Drastic diets that require you to greatly limit your intake or overload specific foods might not be the best option for everyone. Often these diets can lead to yo-yoing and gaining back any weight that was initially lost. Also, the necessary calorie intake can vary from person to person, so, you should consult your healthcare provider for advice before starting any diet to make sure it's right for you. The following diet will provide 1,400 calories per day and includes recipe ideas. Each meal is about 400 calories, while each snack is about 200 calories.

How Many Calories You Need

Generally, your calorie need will vary by your age and how active—or inactive—you are. Your intake will also be different if your body is that of a female or male adult. In general, you will need between 1,600–3,000 calories per day, according to the USDA. So, a 1,400-calorie meal plan may not be right for everyone.

Registered dietician, Ashley Koff, has created a full meal plan—breakfast, lunch, dinner, and snacks—with a total of 1,400 calories.

Overly restricting calories or skipping meals can backfire, Koff explained: "When you eat light or skip meals during the day and then splurge at night, you're giving your body too much at one time and not enough at others."

According to a review published In April 2019 In Nutrients, a meal plan that involves frequent meals in smaller portions can result in reduced inflammation, an increase in generating new cells, and an improved circadian rhythm—the natural 24-hour cycle the human body goes through.

It is important to keep in mind that a 1,400-calorie meal plan is not the best option for everyone. According to the U.S. Department of Agriculture (USDA), the amount of calories you need per day depends on your age, sex, height, weight, and level of physical activity.

Breakfast Burrito


Fill one whole-wheat or corn tortilla with two scrambled egg whites, lightly sauteed veggies (mushrooms, onions, broccoli), 2 ounces of low-fat cheddar, two slices of avocado, and hot sauce.

Almond and Berry Panini


Spread two halves of a whole-grain English muffin or two mini waffles with 2 tablespoons of almond butter. Place the halves together with four to five sliced strawberries between them.

Spritz with half a teaspoon of oil and grill in a preheated panini press on medium-high until toasted. You can also cook it in a skillet over medium-high heat.

Spiced Oatmeal


Mix 1/3 cup of raw oats, 1 teaspoon of honey, 1 teaspoon of cinnamon, and 1 teaspoon of nutmeg with about 1 cup of hot water; stir in 2 tablespoons of almond butter.

Grab 'n' Go Breakfast

Sprinkle 6 ounces of plain low-fat Greek yogurt with 1 teaspoon of cinnamon, 1 tablespoon of dried tart cherries, and 10 to 15 slivered almonds.

Spicy Sausage and Potato


Halve a baked potato and top with 1/4 cup of shredded low-fat Monterey Jack or cheddar cheese.

Serve with one chicken sausage or a crumbled slice of turkey bacon. Top with salsa and serve with a side salad.

Chicken Pocket


Combine 4 ounces of diced rotisserie chicken breast, 1/4 cup of low-fat plain Greek yogurt, one chopped medium stalk of celery, 3 tablespoons of diced cucumbers, five red grapes sliced in half, 1 tablespoon of Dijon mustard, 1 teaspoon of chopped dill, and a trace of honey.

Stuff into half a whole-wheat pita with romaine or spinach leaves.

Veggie Pizza


Spread one whole-wheat tortilla with low-sodium tomato sauce, fresh basil leaves, and 2 ounces of goat cheese.

Serve with a large green salad or a side of cooked vegetables (like a frozen stir-fry mix).

Salmon Feta Salad


Toss romaine, 1/4 cup of diced onions, 1 cup of chopped tomatoes, and 1 cup of chopped cucumber.

Top with 3 ounces of wild canned salmon (drained), 1 tablespoon of feta, 1 tablespoon of olive oil, and 2 tablespoons of balsamic vinegar.

Grab 'n' Go Lunch

From Chipotle, try the Vegetarian Burrito Bowl with cilantro-lime rice, pinto or black beans, salsa, a sprinkle of cheese, hot sauce, grilled peppers, onions, and lettuce.

Beef Fajitas


Top a bed of sauteed onions and bell peppers with 4 ounces of cooked grass-fed beef cubes and a half cup of brown rice.

Drizzle with a sauce made of 1 tablespoon of almond butter, 2 teaspoons of chili oil, and 1 teaspoon of diced ginger.

Quinoa Tabbouleh Salad


Mix 3/4 cup of cooked quinoa with 1/4 cup of diced tomatoes, 1/4 cup of cucumbers, and 2 tablespoons of diced parsley, mint, and scallions.

Add 1 tablespoon of olive oil and lemon juice, and a pinch of sea salt and pepper to taste.

Fish Special


Cook 3 ounces of tilapia, cod, or wild salmon in a grill pan and serve with unlimited zucchini, asparagus, or tomatoes cooked in low-sodium vegetable broth; drizzle with 1 tablespoon of olive oil, and serve with a half cup of brown rice, a half cup of whole-grain barley, or with 10 to 15 organic rice chips and salsa.

Bunless Burger


Heat up a frozen turkey burger according to its package; top it with grilled onions and mushrooms.

Place on a bed of lettuce with chopped tomatoes and sliced jalapenos. Enjoy with 1 cup of baked sweet potato fries.

Gorilla Sandwich


Stuff one hollowed-out cucumber with 1/3 cup of hummus.

Hazelnut Butter Pear Sandwich


Cut a medium-sized pear into four to six slices; spread 1 teaspoon of chocolate hazelnut butter between each pair of slices.

Apples With Cheese


Slice a large apple and top pieces with 1 ounce of goat cheese or Swiss cheese.

Cottage Cheese 'n' Chips


Spread a half cup of low-fat cottage cheese on top of 15 whole-grain chips or crackers.

Fruit Smoothie


Combine half of a banana or half of a peach, 3/4 cup of mixed berries (fresh or frozen), and 1 cup of unsweetened vanilla soy milk, low-fat milk, or plain low-fat Greek yogurt.

This recipe makes two servings. You can keep the second one in the fridge for up to three days.

Enjoy with 10 almonds.

DIY Trail Mix


In a bowl, pair your favorite nuts, seeds, and dried fruits to create your own trail mix.

Take any nuts—walnuts, pecans, almonds, peanuts, hazelnuts, pistachios, or cashews—and pair them with dried fruit such as raisins, cranberries, cherries, apricots, mangos, peaches, dates, or blueberries. For extra vitamins and minerals, add pumpkin or sunflower seeds.

Enjoy one serving, about 1/4 cup, of this healthy snack.

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