1400 Calories a Day Diet Plan

Looking to kick-start a weight-loss program but not sure how many calories you need to get through the day? Everybody has different needs, but for many, a 1,400-calorie per day diet is a good starting point. The key is choosing foods that meet your nutritional needs and prevent hunger, while also satisfying your taste. With a balanced 1,400-calorie plan, you should see the scale start to drop. Always check with your doctor before starting any diet program.

Choose a Variety of Foods

• A balanced diet should include grains, fruits and vegetables, protein (such as lean meat, eggs, nuts or beans) and dairy. Don't cut out fats and sweets completely, but limit the amount in your diet. Depriving yourself completely can lead to a binge.

Fill Up With Whole Grains

• At least half of your grain servings should come from whole grain sources. Whole grain is an excellent source of fiber, which is good for the digestive system and helps to keep hunger at bay. It's also high in antioxidants and might also help prevent heart disease, cancer, and diabetes.

Go for the Rainbow

• Because most fruits and vegetables are low in calories, you can eat them in higher volume than some other foods. Choose fruits and vegetables in a variety of colors. This not only making the meal more visually appealing, but it also ensures that you get a wider variety of nutrients.

One-Day Sample Plan

• Breakfast:
  1 slice French toast w/syrup (regular): 184 calories
  ½ cup blueberries: 41 calories
  1 cup skim milk: 83 calories

  Snack
  Apple with 1 oz. peanut butter: 168 calories

  Lunch
  1 cup tomato & cucumber salad with 3 teaspoons oil & vinegar: 184 calories
  1 cup chicken soup (1 oz. chicken, ¾ cup vegetables): 136 calories
  1 slice sourdough bread w/tub margarine: 85 calories

  Snack
  4 whole wheat Triscuit crackers w/1 oz. hummus: 98 calories

  Dinner
  1 ½ cup shrimp and vegetable stir-fry (2 ½ oz. shrimp + 1 ¼ cup vegetables): 238 calories
  ½ oz. brown rice: 107 calories
  1 cup skim milk: 83 calories
  Total calories for day: 1,407