1400 Calorie Diet & Meal Plan Menu for Weight Loss
Written by Thin Thin
Free 1400 Calorie Diet
Thin Thins free 1400 Calorie Diet and Meal Plan illustrates a daily menu based on the official food group recommendations.
Rather than suffering severe hunger pains and risk going off a diet that is too low in calories - including a 1400 calorie diet plan, Thin Thin recommends a healthier approach. Simply determine your personal calorie (energy) needs based on your recommended weight.
Simply stick to a daily diet consisting of the recommended calories that can be calculated. Be sure to choose from all the food groups contained in the Food Pyramid such as outlined below in our 1400 Calorie Diet and Meal Plan.
Thin Thins 1400 Calorie Diet and Meal Plan
Enjoy water and zero calorie beverages freely.
Breakfast - 1400 Calorie Diet & Meal Plan
Egg, Bacon, Toast & Jam
1 egg (fried, scrambled, easy-over, poached)
2 slices of bacon (be sure to blot off excess oil with paper towel or napkin)
1 slice of whole grain bread (up to 70 calories)
1 serving of your favorite jam or preserves (up to 60 calories)
Morning Snack - 1400 Calorie Diet & Meal Plan
1 small peach (about 50 calories)
Lunch - 1400 Calorie Diet & Meal Plan
Tuna Salad & Crackers + Noodles
3 ounces of white tuna packed in water (109 calories)
2 cups of shredded lettuce, any variety
chopped onions (optional)
12 saltine crackers (opt for unsalted tops to reduce sodium intake OR whole grain crackers for additional nutritional value) - 120 calories
zero calorie beverage, tea or water
Mix drained tuna, lettuce and onions (optional) with 1 serving of Miracle Whip Light. Add ground pepper if desired and enjoy with the crackers.
Also enjoy 3/4 cup of your favorite cooked noodles (up to 175 calories). Noodles can be prepared in advance and pack nicely for lunches on the following day. They can also be enjoyed hot or cold. Feel free to mix the cold noodles with the tuna to create a gourmet tuna noodle salad. If you must add margarine or butter, please use the zero calorie versions.
Also enjoy 10 Thompson Seedless grapes or any grape of your personal choice (about 35 calories)
Afternoon Snack - 1400 Calorie Diet & Meal Plan
Enjoy any food housed within the healthy Dairy Food Group up to 110 calories. Healthy menu suggestions include: low fat cottage cheese, low fat cheeses, low fat yogurt - all of which can be enjoyed with a few raw veggies.
Dinner - 1400 Calorie Diet & Meal Plan
Veggie Oriental Stir Fry
3/4 cup of cooked rice (150 calories)
1/2 cup of drained black beans (canned works nicely - 110 calories)
3 cups of frozen Oriental type veggies (or you can use fresh - 75 calories)
Your favorite Oriental type stir fry sauce. We love General Tsao's Szechaun Spicy Stir Fry Sauce for 25 calories per Tablespoon and a little goes a very long way. (up to 50 calories)
zero calorie beverage, tea or water
Prepare frozen vegetables as directed on package, using a deep pan. Add beans and Oriental sauce. Remove when heated thoroughly. Serve over the warm, steamed rice.
Bedtime Snack - 1400 Calorie Diet & Meal Plan
Thin Thin Slim Shake
1 cup of skim milk blended with 1/2 cup of frozen strawberries (about 110 calories)
Or if you prefer, enjoy a single serving container of low fat yogurt containing 110 calories or less.
Nutritional Data - 1400 Calorie Diet & Meal Plan
Our example of a 1400 Calories Diet contains the following food group serving amounts:
4 Servings from the Fruit Group, 5 Servings from the Grain Group, 5 Servings from the Vegetable Group, 2 Servings from the Dairy Group and 4 Servings from the Meat & Bean Group.
Free Diet Meal Plans & Diet Menus at Thin Thin
Food Group Serving Recommendations for Calorie-Based Diet & Meal Plans