1400 Calorie Diet and Meal Plan

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.

Following a plan of this calorie level will lead to weight loss in most women.

NOTE: These sample meal plans are from the Denise Austin program.

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) – whole wheat or oat bran + 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

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
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.

  • Rammohan, M., & Juan, D. (1989). Effects of a low calorie, low protein diet on nutritional parameters, and routine laboratory values in nonobese young and elderly subjects. Journal of the American College of Nutrition, 8(6), 545-553. Link


  1. Lya 3 days ago

    Hi freedieting, i tried to input the meal plan into myfitnesspal apps and it did show 1,400 calories, but the carbs and sugar are soo high it even surpassed the daily allowance of 1,800 calories diet. I thought we supposed to cut sugars in order to lose weight?

  2. Becky 2 weeks ago

    I remember those days. I have neices and nephews your age. I’d be an exercise friend to push eachother to lose. I even have a walking exercise ap on phone but nobody to challenge besides i get laughed at when i say I’m trying to lose weight. Could really use someone to help out both ways. Contact me if you want to try. Rebeccaanne1980@gmail.com

    • Brenda Sue McKamey-Scott 2 weeks ago

      Rebecca Anne, just sent you an email. Brenda Sue

  3. makhia johnson 2 weeks ago

    im 14 and im over weight im 290lbs its sad i get bullied at school and picked at because of my weight. im desperate to lose weight

    • Lisa Harrold 2 weeks ago

      Cut the calories….walk more…most importantly, don’t listen to the bullies. I know it’s easier said than done. But know that you are Loved. I’m praying for you. Concentrate on you and your health.

    • Kendra 1 week ago

      Hi Makhia, you can start by making gradual changes. List some of the unhealthy foods you may be eating and try to cut off one each week. So for example if soda is on the list, try to cut out soda for a week, or a couple of days per week. Once you go a full week eliminating soda, try cutting out another unhealthy food that you may eat. Usually sugary drinks, soda, cookies and other processed foods can lead to weight gain because of the sugar and fat it has. Try drinking more water each day. Start slow, add a glass extra per week and then build up from there. Next try walking for about 15 minutes per day ( or three times a week). They key is to make these changes gradually and build up. You are trying to change the lifestyle when you attempt to lose weight. So don’t be hard on yourself. Remember you are loved, you are fearfully and wonderfully made. If you need any more tips you can email me knw1991@yahoo.com

  4. Manjinder Sandhu 3 weeks ago

    Good to know