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


Comments now closed
  1. bill

    I need to add calories just for basic body functions. Any suggestions?

  2. Tina Gonzales

    Hi freedieting, I am a 60 yr old, I was at a good weight in my teens & twenties. But after I had my kids l put on the weight & haven’t been able to lose it. I went to the gastroenterologist today b’cuz I am a insulin dependant diabetic I need to lose about 75lbs. They found fatty tissue around my liver & if I don’t lose this weight this fatty
    liver tissue w/ time becomes cirrhosis of the liver. I have tried everything pills, weight watchers, slimfast, I even tried gastric bypass but was denied by my insurance. I desperately have to lose this for my kids, my 6 grandkids, and my 3 greatgrandkids. I have to get on a high protein, low carb diet. I’m a true believer & can’t lose hope. The Lord is my light & my salvation whom shall I fear. Psalm 27

    • Anon

      I will say only two words to you. Take them to heart. I have lost 50 of the stubborn pounds that you get when on antidepressants. I have come from the verge of diabetes. I was obese.
      I have a vague six pack. I walk about an hour a day thats it.

      You ready?

      Intermittent fasting. Never changed my diet. I don’t go to the gym other than my leisurely walks.

    • Susan

      I admire you and bless you. First continue your relationship with God and know that he is control, even with weight loss.

  3. Lya

    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?

    • Laura

      Hey, I would recommend using berries instead of jam on the pb and j if possible. Also don’t use low fat dressing, it has a bunch of sugar. Use 2 teaspoons of olive oil and a squeeze of lemon, add some herbs if you’d like.
      Replace the noodles in the pasta with either cauliflower rice or with spiraled Zucchini noodles to cut out carbs.
      For the breakfast with these English muffin maybe use half a sweet potato as the vessel?
      Instead of the granola which is full of sugar, do plain oatmeal, maybe with a pinch of cinnamon and almond milk, and a little honey to taste.
      Also instead of sugary Tomato sauces maybe just do noodles with a touch of olive oil (measured since it’s high cal) and some fresh chopped Tomato and garlic that you cook in the oil for just a second. It’s alot healthier. I am not a nutritionist or anything, this is just my advice, hope I helped 🙂

    • Me

      I thought the same. 2 much sugar.

  4. Becky

    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

      Rebecca Anne, just sent you an email. Brenda Sue

  5. makhia johnson

    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

      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

      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

    • Krista

      The biggest thing besides making changes gradually so that you can make that lifestyle change is patience! Weight lose won’t happen over night stay strong keep at it. Don’t stop making your changes. If you stop dropping any weight and cleaned up your eating then it’s time to change up your workout a little bit to get the body to drop weight again. Keep in mind if you don’t eat enough your body will store it so through the cycle of weight lose have a day that you eat more calories then then the next day back to your weight lose calories. Keep it clean. Just more calories. Good luck. You can do this! Start a blog or journal with pictures. It will help you stay focused on what you want. You can block out the negative people and just focus on you!

    • Lyra Rose

      I understand how you feel.im way overweight and 15. I hope to lose the extra weight in a healthy way so I don’t feel ashamed every time I look in the mirror.i promise that we’ll both accomplish our goals. It may take time but eventually well get there. And dont listen to the others. All of the haters just look for something that they can use to criticise others about. I bet they have never looked at the beautiful and amazing parts of you. Anyone who picks on you only does so because they criticise themselves too. I know you’ll accomplish any goal you have. Have an amazing week and stat positive.

  6. Manjinder Sandhu

    Good to know