Most adults will lose weight eating 1,400 calories daily.
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Many men and women who eat 1,400 calories a day will lose weight. The National Heart, Lung and Blood Institute suggests that 1,200- to 1,600-calorie plans are effective weight-loss diets for most men, active women and women weighing more than 164 pounds. If a 1,400-calorie weight-loss diet is right for you, using a 1,400-calorie meal plan will help you plan daily menus. Aim to lose 1 to 2 pounds weekly, suggests the Centers for Disease Control and Prevention.
1,400-Calorie Meal Plan
Eating 1,400 calories per day is fairly simple when using healthy meal plans created by the U.S. Department of Agriculture and U.S. Department of Health and Human Services -- provided in the Dietary Guidelines for Americans 2010. Based on these recommendations, a 1,400-calorie meal plan includes 1.5 cups of vegetables, 1.5 cups of fruits, 4 ounces of protein-rich foods, 5 ounces of grains, 2.5 cups of dairy foods, 4 teaspoons of oils and 121 calories from foods of your choice.
Food Groups and Portions
According to ChooseMyPlate.gov, one portion - or 1 cup - from the fruits group equals 1 cup of fruit, 1 cup of 100-percent fruit juice or one-half cup of dried fruit. One ounce from the grains group equals one slice of bread, 1 cup of cold cereal or one-half cup of cooked cereal, rice or pasta. A 1-ounce equivalent from the protein foods group consists of one egg, 1 tablespoon of peanut butter, one-half ounce of nuts or seeds, one-forth cup of cooked beans or 1 ounce of meat, poultry or fish. One cup of from the dairy group equals 1 cup of milk, yogurt or soy beverage, 1.5 ounces of hard cheese or 2 cups of cottage cheese.
Sample Menu 1
A sample 1,400-calorie daily menu using the USDA's 1,400-calorie meal plan includes 1 cup of cooked oatmeal made using one-half cup of low-fat milk, two egg whites, one-half cup of blueberries and one-half ounce of sliced almonds for breakfast. For a mid-morning snack, try 1 cup of low-fat yogurt with 1 cup of strawberries. A healthy lunch consists of 2 ounces of grilled chicken breast, 2 cups of leafy greens, 1 tablespoon of Italian salad dressing, 1 cup of low-fat cottage cheese and a small dinner roll. For an afternoon snack, try 1 ounce of reduced-fat cheese with five whole-grain crackers. A healthy dinner may include 2 ounces of grilled salmon, one-half cup of steamed broccoli and one-half cup of cooked brown rice.
Sample Menu 2
Another sample 1,400-calorie menu consists of two slices of whole-grain toast topped with 2 tablespoons of peanut butter, 1 cup of low-fat cottage cheese and 1 cup of melon cubes for breakfast. A mid-morning snack may include three-fourths ounce of mixed nuts with one-fourth cup of raisins. For lunch, try a 3-ounce, lean turkey burger on a whole-grain bun and 1 cup of raw carrot and celery sticks. An afternoon snack may consist of 1 cup of low-fat Greek yogurt. For dinner, try 2 ounces of grilled chicken breast, one-half cup of cooked quinoa, one-half cup of fresh tomatoes with cucumbers and 1 cup of low-fat milk or soy milk.