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If you’re considering a 1400 calorie diet, you need to know where and how to start.
Why 1400 calories? As a Registered Dietitian, I see that for many women, this number can be the sweet spot to lose fat without having a negative effect on muscle mass.
Eating 1400 calories per day can be enough to provide a good amount of protein and nutrients to avoid making your metabolism and muscles suffer. That is, if you do it right.
To give you an idea of what a healthy diet in this range looks like, I’ve created several free 1400 calorie meal plans. I’m also including PDFs with full recipes and grocery shopping lists, so don’t skip those.
Before we begin, remember that successful weight loss comes from personalized meal plans. If you don’t know if 1400 calories is right for your body, consult a healthcare professional who can tailor your nutritional plan based on your requirements and medical history.
With that in mind, let’s begin.
What is a 1400 calorie meal plan?
Related: 25 Healthy High Calorie, Low Carb Foods
A 1400 calorie meal plan is a diet where you eat 1400 calories per day. The plan contains delicious recipe options to help you stay satiated and prevent you from going hungry.
After all, when you reduce your caloric intake, you might notice increasing hunger or cravings throughout the day. This can make it more challenging to follow – if you don’t choose your foods wisely.
Benefits and Drawbacks of a 1400 Calorie Meal Plan
A 1400 calorie meal plan and shopping list can be a lifesaver for someone struggling to lose weight, but for others, it’s simply not enough food. Here’s a quick overview of the advantages and disadvantages.
Benefits
- It can help promote weight loss without being too restrictive.
- The meal plan can prevent you from going hungry throughout the day.
- Provides enough nutrients and protein to prevent it from affecting the metabolism and muscle mass.
- Planning ahead can make it easier to stay on track.
- You get delicious meals that are easy to make.
- Knowing what to make in advance can save you time and money.
Drawbacks
- Not everyone needs a 1400 calorie meal plan.
- It can be too restrictive on some people, especially men.
- Lowering the calories too much can result in muscle loss, changes in the metabolism, and nutrient deficiency.
- Some people lack time to prepare meals.
List of Available Dietary 1400 Calorie Meal Plans for Free Download
Related: 1600 Calorie Meal Plan PDF
There are many ways to do a healthy 1400 calorie meal plan. You can change the macros, the types of food you are eating, or the number of days to follow.
Here’s a list of the meal plans you are going to find later in the article.
- 7-Day Balanced 1400 Calorie Meal Plan PDF
- 21-Day 1400 Calorie Meal Plan PDF
- 30-Day Balanced 1400 Calorie Meal Plan PDF
- 1400 Calorie Meal Plan 40/30/30 PDF
- 1400 Calorie Meal Plan 50/25/25 PDF
- 1400 Calorie Meal Plan 40/40/20 PDF
- 1400 Calorie Meal Plan 35/35/30 PDF
- 1400 Calorie Meal Plan on a Budget PDF
3 Tips for Following the 1400 Calorie Meal Plan
Related: 1300 Calorie Meal Plan PDF
If you’ve never followed a meal plan before, it can be overwhelming at first. However, here are some professional tips to make things easier.
So, what helps you stay on track?
- Know the importance of meal planning.
- Understand the foods you need to eat.
- Learn the foods you need to avoid.
Meal Prepping Tips
Meal planning might sound too fussy for you, but in reality, it is very simple.
It’s also very flexible. There is no one-size-fits-all when it comes to meal planning. You can leave out foods you don’t like, choose how long you want to do it, and more.
Benefits of meal planning
Here are the biggest benefits my clients see with meal planning:
- Helps you with portion control.
- Removes temptation, which prevents you from choosing unhealthy foods.
- Reduces meal stress, since you don’t need to figure out what you are going to eat.
- Sets a solid diet strategy.
- Can save you time and money.
- Budget-friendly, since you only buy what you need.
How to meal plan
Here are some of the steps I recommend for successful meal planning.
- Understand your needs. Determine what you want to plan in advance. Do you want to make all the meals ahead of time? Do you need to prewash and cut the fruits and vegetables? Do you want to have all the snacks ready? Here, you acknowledge your struggles and plan to overcome them.
- Choose a day in the week. Like any other appointment, make an event in your calendar and stick to it. This can make it easier to create a routine for meal prepping.
- Go grocery shopping. Make a list of the foods you need and ensure you have everything ready for the day and time when you are going to meal prep.
- Cook the meals. Once you figure out what you are going to prepare, it’s time to start cooking. Make all the meals you’ve approved as part of your plan.
- Weigh the food. If you are batch cooking, make sure you grab individual containers (hopefully glass) and weigh the food. This is going to save you a lot of time whenever you’re hungry – you only need to grab and reheat.
- Freeze the food or store it. If you’re not going to have the meals in the next few days, store them in the freezer. Or, if you are making blends of herbs or spices, place them in containers and store them in a dry place.
Foods to eat
When you reduce your caloric intake, you must understand the role certain foods play in your weight loss goals and satiety levels.
Protein is one of the most essential nutrients when you are losing weight. Since it takes longer to digest, it can increase fullness levels, preventing you from snacking or eating larger portions.
In addition, protein takes slightly more effort to digest. As a result, it leads to a slight increase in the metabolism, meaning you burn more calories without any additional work.
Another food group worth adding is vegetables. Vegetables are low in calories and high in fiber and nutrients. This makes them the best companion when you are trying to lose weight.
So, if you are hungry, there is no harm in adding another serving size of vegetables, as long as it’s just vegetables. For example, if you cook them with some olive oil or any other fat, you need to be careful about adding more to your plate.
Foods to avoid
Finally, knowing which foods are going to prevent you from achieving your goals is going to be crucial.
Foods high in refined grains, sugars, and unhealthy fats are going to add unnecessary calories that won’t provide any nutrients and won’t fill you up.
For example, one can of soda has the same calories as three slices of whole-wheat bread. However, the calories in the soda are referred to as “empty calories” since they don’t provide anything else.
So, try to stay away from processed foods as much as possible since they are only going to increase inflammation, increase your calorie intake, and affect your results.
Macro Calculator
For some people, eating 1400 calories a day might be enough.
But, if you cannot go to a healthcare professional (although we always recommend it), how can you know how many calories you need?
A calorie and macro calculator can be the ideal tool for you to have.
Our macro calculator is easy to use.
- Determine your experience with nutrition and training: beginner, moderate, or expert.
- Determine your experience with macro tracking: beginner, moderate, or expert.
- Input your weight, height, age, and body fat percentage (optional).
- Select your activity levels: sedentary, lightly active, moderately active, heavily active, or athlete active.
- Write your name and email to get your results.
So, if you don’t know if this is the right plan for you. You can use our macro calculator to find the right meal plan for your macro profile.
7-Day Balanced 1400 Calorie Meal Plan
Related: 1700 Calorie Meal Plan PDF
Let’s begin with a free 1400 calorie meal plan. It is a balanced plan, providing 50% carbs, 20% protein, and 30% fats.
Monday
- Breakfast: Cherries, bananas, and cottage cheese
- Snack: Kefir and granola bowl
- Lunch: Tuna, chickpea, and avocado salad
- Snack: Apple dips
- Dinner: Chickpeas, eggs, and brown rice
Tuesday
- Breakfast: Cherries, bananas, and cottage cheese
- Snack: Kefir and granola bowl
- Lunch: Tuna, chickpea, and avocado salad
- Snack: Apple dips
- Dinner: Roasted carrot, white bean, and tahini soup
Wednesday
- Breakfast: Cherries, bananas, and cottage cheese
- Snack: Kefir and granola bowl
- Lunch: Roasted carrot, white bean, and tahini soup
- Snack: Apple dips
- Dinner: Pineapple chicken taco
Thursday
- Breakfast: Banana cherry smoothie
- Snack: Chia oats with kiwi
- Lunch: Pineapple chicken tacos
- Snack: Oil-free hummus
- Dinner: Enchiladas
Friday
- Breakfast: Banana cherry smoothie
- Snack: Chia oats with kiwi
- Lunch: Enchiladas
- Snack: Oil-free hummus
- Dinner: Roasted broccoli quinoa salad
Saturday
- Breakfast: Tropical breakfast bowl
- Snack: Chia oats with kiwi
- Lunch: Roasted broccoli quinoa salad
- Snack: Oil-free hummus
- Dinner: Sweet potato chili bowls
Sunday
- Breakfast: Tropical breakfast bowl
- Snack: Chia oats with kiwi
- Lunch: Sweet potato chili bowls
- Snack: Oil-free hummus
- Dinner: Sole and asparagus with brown rice
If you are ready to start this meal plan, check out the following link to download the entire recipe guide and grocery list.
Click the link to download the free 7-Day Balanced 1400 Calorie Meal Plan PDF
21-Day 1400 Calorie Meal Plan
Related: 1800 Calorie Meal Plan PDF
If you find that seven days is not enough, 21 days can be a great way to get more noticeable results.
This 21-day, 1400 calorie meal plan provides recipes for you to follow that I know you are going to enjoy. There’s enough flavor and variety to prevent boredom.
As with the previous meal plan, the balanced option provides 50% carbs, 20% protein, and 30% fats.
Monday
- Breakfast: Mango lime smoothie
- Snack: Greek yogurt and almonds, and pears
- Lunch: Easy chicken fajitas
- Snack: Clementines and cheese
- Dinner: Kimchi and tofu rice bowls
Tuesday
- Breakfast: Mango lime smoothie
- Snack: Greek yogurt and almonds, and pears
- Lunch: Kimchi and tofu rice bowls
- Snack: Clementines and cheese
- Dinner: Creamy chickpea and avocado sandwich
Wednesday
- Breakfast: Mango lime smoothie
- Snack: Greek yogurt and almonds, and pears
- Lunch: Creamy chickpea and avocado sandwich
- Snack: Clementines and cheese
- Dinner: One pot taco pasta
Thursday
- Breakfast: Chickpea shakshuka
- Snack: Cannellini and kale on toast
- Lunch: One pot taco pasta
- Snack: Socca flatbread
- Dinner: Asparagus, soba, and tempeh
Friday
- Breakfast: Chickpea shakshuka
- Snack: Cannellini and kale on toast
- Lunch: Asparagus, soba, and tempeh
- Snack: Socca flatbread
- Dinner: Grilled vegetables and lentil salad
Saturday
- Breakfast: Mixed berry protein porridge
- Snack: Cannellini and kale on toast
- Lunch: Grilled vegetables and lentil salad
- Snack: Socca flatbread
- Dinner: Pineapple chicken tacos
Sunday
- Breakfast: Mixed berry protein porridge
- Snack: Cannellini and kale on toast
- Lunch: Pineapple chicken tacos
- Snack: Socca flatbread
- Dinner: Hummus pasta
If you are ready to start this meal plan, check out the following link to download the entire recipe guide and grocery list.
Click the links below to download the free 21-Day 1400 calorie meal plans week by week.
- 21-Day 1400 Calorie Meal Plan Week 1 PDF
- 21-Day 1400 Calorie Meal Plan Week 2 PDF
- 21-Day 1400 Calorie Meal Plan Week 3 PDF
30-Day Balanced 1400 Calorie Meal Plan
Related: 1900 Calorie Meal Plan PDF
Some people might need to have one month’s worth of meals planned. If that is the case, you don’t have to look elsewhere.
Here, I have for you one month’s worth of meals, all providing 1,400 calories a day with a distribution of 50% carbs, 20% protein, and 30% fats.
Monday
- Breakfast: Mocha overnight protein oats
- Snack: Watermelon and feta skewers
- Lunch: Chickpea stirfry
- Snack: Chickpea scramble box
- Dinner: Mexican quinoa and black beans
Tuesday
- Breakfast: Mocha overnight protein oats
- Snack: Watermelon and feta skewers
- Lunch: Mexican quinoa and black beans
- Snack: Chickpea scramble box
- Dinner: Sole and asparagus with brown rice
Wednesday
- Breakfast: Mocha overnight protein oats
- Snack: Watermelon and feta skewers
- Lunch: Sole and asparagus with brown rice
- Snack: Chickpea scramble box
- Dinner: Air fryer eggplant parmesan
Thursday
- Breakfast: Grilled peanut butter and banana sandwich
- Snack: Egg and apple snack plate
- Lunch: Air fryer eggplant parmesan.
- Snack: Chocolate strawberry chia pudding
- Dinner: Artichoke, olive, and sun-dried tomato pizza
Friday
- Breakfast: Grilled peanut butter and banana sandwich
- Snack: Egg and apple snack plate
- Lunch: Artichoke, olive, and sun-dried tomato pizza
- Snack: Chocolate strawberry chia pudding
- Dinner: Cheesy cauliflower and broccoli casserole
Saturday
- Breakfast: Banana cherry smoothie
- Snack: Egg and apple snack plate
- Lunch: Cheesy cauliflower and broccoli casserole
- Snack: Chocolate strawberry chia pudding
- Dinner: Tempeh, quinoa, and broccoli bowl
Sunday
- Breakfast: Banana cherry smoothie
- Snack: Egg and apple snack plate
- Lunch: Tempeh, quinoa, and broccoli bowl
- Snack: Chocolate strawberry chia pudding
- Dinner: Garlic butter, baked cod, and mushrooms
If you are ready to start this meal plan, check out the following link to download the entire recipe guide and grocery list.
Click the links below to download the free 30 days 1400 calorie meal plans week by week.
- 30-Day Balanced 1400 Calorie Meal Plan Week 1 PDF
- 30-Day Balanced 1400 Calorie Meal Plan Week 2 PDF
- 30-Day Balanced 1400 Calorie Meal Plan Week 3 PDF
- 30-Day Balanced 1400 Calorie Meal Plan Week 4 PDF
1400 Calorie Meal Plan 40/30/30
In this example 1400 calorie meal plan, you’ll get different breakfasts, snacks, lunches, and dinners with a macro distribution of 40/30/30.
It makes it an ideal option for those looking to tone up, meaning you want to lose fat and maintain muscle mass.
Monday
- Breakfast: Cherries, bananas, and cottage cheese
- Snack: Post-workout green smoothie
- Lunch: Slow cooker lamb and white bean stew
- Snack: Vegan cream cheese toast with microgreens
- Dinner: Spicy shrimp fried rice
Tuesday
- Breakfast: Cherries, bananas, and cottage cheese
- Snack: Post-workout green smoothie
- Lunch: Spicy shrimp fried rice
- Snack: Vegan cream cheese toast with microgreens
- Dinner: Spinach tuna crepes
Wednesday
- Breakfast: Cherries, bananas, and cottage cheese
- Snack: Post-workout green smoothie
- Lunch: Spinach tuna crepes
- Snack: Vegan cream cheese toast with microgreens
- Dinner: Curried chicken with broccoli and sweet potato
Thursday
- Breakfast: Mango lime smoothie
- Snack: Peach, blackberry, basil smoothie
- Lunch: Curried chicken with broccoli and sweet potato
- Snack: Lemon and chili pepper sardines on toast
- Dinner: Turmeric chicken with brown rice
Friday
- Breakfast: Mango lime smoothie
- Snack: Peach, blackberry, basil smoothie
- Lunch: Turmeric chicken with brown rice
- Snack: Lemon and chili pepper sardines on toast
- Dinner: Steamed cod with quinoa and cilantro
Saturday
- Breakfast: Vanilla protein pancakes
- Snack: Peach, blackberry, basil smoothie
- Lunch: Steamed cod with quinoa and cilantro
- Snack: Lemon and chili pepper sardines on toast
- Dinner: Sweet potato chili bowls
Sunday
- Breakfast: Vanilla protein pancakes
- Snack: Peach, blackberry, basil smoothie
- Lunch: Sweet potato chili bowls
- Snack: Lemon and chili pepper sardines on toast
- Dinner: Pesto shrimp with rice and peas
Get the entire recipe guide and grocery list including the nutrition breakdown.
Click the link to download the free 1400-Calorie Meal Plan 40/30/30 PDF
1400 Calorie Meal Plan 50/25/25
There are times when you might need a higher carb intake with a lower fat and protein content, such as for competitions or for athletic performance. This plan can help.
Monday
- Breakfast: Apple turmeric smoothie
- Snack: Rainbow veggie pinwheels
- Lunch: Beef and veggies with rice
- Snack: Stone fruit salad with cottage cheese
- Dinner: Slow cooker enchilada beans and quinoa
Tuesday
- Breakfast: Apple turmeric smoothie
- Snack: Rainbow veggie pinwheels
- Lunch: Slow cooker enchilada beans and quinoa
- Snack: Stone fruit salad with cottage cheese
- Dinner: Pesto shrimp pasta
Wednesday
- Breakfast: Apple turmeric smoothie
- Snack: Rainbow veggie pinwheels
- Lunch: Pesto shrimp pasta
- Snack: Stone fruit salad with cottage cheese
- Dinner: Tuna, chickpea, and avocado salad
Thursday
- Breakfast: Mango lime smoothie
- Snack: Grapefruit with cottage cheese
- Lunch: Tuna, chickpea, and avocado salad
- Snack: Vegan cream cheese toast with microgreens
- Dinner: Deconstructed stuffed peppers
Friday
- Breakfast: Mango lime smoothie
- Snack: Grapefruit with cottage cheese
- Lunch: Deconstructed stuffed peppers
- Snack: Vegan cream cheese toast with microgreens
- Dinner: Ground turkey, rice, and broccoli
Saturday
- Breakfast: Peanut butter and banana protein porridge
- Snack: Grapefruit with cottage cheese
- Lunch: Ground turkey, rice, and broccoli
- Snack: Vegan cream cheese toast with microgreens
- Dinner: Paprika beef with mashed potatoes
Sunday
- Breakfast: Peanut butter and banana protein porridge
- Snack: Grapefruit with cottage cheese
- Lunch: Paprika beef with mashed potatoes
- Snack: Vegan cream cheese toast with microgreens
- Dinner: Zucchini white bean roll ups
Check out the following link to get your grocery guide and recipes.
Click the link to download the free 1400 Calorie Meal Plan 50/25/25 PDF.
1400 Calorie Meal Plan 40/40/20
Those with liver or heart problems may need to stick to a low fat diet. Your doctor can recommend a specific plan, but here’s an example of what a low-fat 1400 calorie diet looks like.
Monday
- Breakfast: Kiwi green smoothie with mushroom and tofu scramble
- Snack: Cottage cheese, crackers with salsa
- Lunch: Chicken, rice, and broccoli
- Snack: Yogurt and pomegranate
- Dinner: Ahi tuna tacos
Tuesday
- Breakfast: Kiwi green smoothie with mushroom and tofu scramble
- Snack: Cottage cheese crackers with salsa
- Lunch: Ahi tuna tacos
- Snack: Yogurt and pomegranate
- Dinner: Italian chicken meal prep bowls
Wednesday
- Breakfast: Kiwi green smoothie with mushroom and tofu scramble
- Snack: Cottage cheese crackers with salsa
- Lunch: Italian chicken meal prep bowls
- Snack: Yogurt and pomegranate
- Dinner: Chicken fried rice
Thursday
- Breakfast: Spinach and tofu frittata and toast with cottage cheese
- Snack: Blueberry protein smoothie
- Lunch: Chicken fried rice
- Snack: Kiwi lime smoothie
- Dinner: Cumin chicken and zucchini with rice
Friday
- Breakfast: Spinach and tofu frittata and toast with cottage cheese
- Snack: Blueberry protein smoothie
- Lunch: Cumin chicken and zucchini with rice
- Snack: Kiwi lime smoothie
- Dinner: Couscous bowl with rosemary chicken
Saturday
- Breakfast: Fluffy kale with mushrooms and egg white omelet
- Snack: Blueberry protein smoothie
- Lunch: Couscous bowl with rosemary chicken
- Snack: Kiwi lime smoothie
- Dinner: BBQ salmon bowls with peach salsa
Sunday
- Breakfast: Fluffy kale with mushrooms and egg white omelet
- Snack: Blueberry protein smoothie
- Lunch: BBQ salmon bowls with peach salsa
- Snack: Kiwi lime smoothie
- Dinner: Shrimp, mango, and avocado salad
If you are ready to start this meal plan, check out the following link to download the entire recipe guide and grocery list.
Click the link to download the free 1400 Calorie Meal Plan 40/40/20 PDF
1400 Calorie Meal Plan 35/35/30
For those looking for a meal plan that has all the macros balanced, this 1400 calorie meal plan with 35% carbs, 35% protein, and 30% fats is the right option.
It can be ideal for those looking to try a low-carb diet without going completely keto all at once.
Monday
- Breakfast: Berry banana smoothie
- Snack: Vegan cream cheese toast with microgreens
- Lunch: Turkey and spinach roasted acorn squash
- Snack: Cottage cheese with mashed bananas
- Dinner: One pan chicken pesto spaghetti squash
Tuesday
- Breakfast: Berry banana smoothie
- Snack: Vegan cream cheese toast with microgreens
- Lunch: One pan chicken pesto spaghetti squash
- Snack: Cottage cheese with mashed bananas
- Dinner: Sesame trout, bok choy, and quinoa
Wednesday
- Breakfast: Berry banana smoothie
- Snack: Vegan cream cheese toast with microgreens
- Lunch: Sesame trout, bok choy, and quinoa
- Snack: Cottage cheese with mashed bananas
- Dinner: Steamed cod with quinoa and cilantro
Thursday
- Breakfast: Cottage cheese with mango
- Snack: Creamy tuna on oat crackers
- Lunch: Steamed cod with quinoa and cilantro
- Snack: Sardines toast with tomato and onions
- Dinner: Turkey and quinoa zucchini boats
Friday
- Breakfast: Cottage cheese with mango
- Snack: Creamy tuna on oat crackers
- Lunch: Turkey and quinoa zucchini boats
- Snack: Sardines on toast with tomato and onions
- Dinner: Carne asada tacos
Saturday
- Breakfast: Raspberry zinger smoothie
- Snack: Creamy tuna on oat crackers
- Lunch: Carne asada tacos
- Snack: Sardines toast with tomato and onions
- Dinner: Shepherd’s pie bowls
Sunday
- Breakfast: Raspberry zinger smoothie
- Snack: Creamy tuna on oat crackers
- Lunch: Shepherd’s pie bowls
- Snack: Sardines toast with tomato and onions
- Dinner: Goan fish curry
If you are ready to start this meal plan, don’t go to the store without our complete guide.
Click the link to download the free 1400 Calorie Meal Plan 35/35/30 PDF
1400 Calorie Meal Plan On a Budget
Finally, if you’re worried that a meal plan will blow your budget, I’ve got you covered.
To save more money, make sure you meal prep. You can also replace any fruits mentioned with seasonal fruit or use seasonal vegetables.
Monday
- Breakfast: Oatmeal with raspberries
- Snack: Hard-boiled eggs
- Lunch: Meal prep pasta and meat sauce
- Snack: Apple with peanut butter
- Dinner: Ground beef, broccoli, and rice
Tuesday
- Breakfast: Oatmeal with raspberries
- Snack: Apple
- Lunch: Ground beef, broccoli, and rice
- Snack: Hard-boiled eggs
- Dinner: Slow cooker black beans and rice
Wednesday
- Breakfast: Peanut butter banana oat smoothie
- Snack: Hard-boiled eggs
- Lunch: Meal prep pasta and meat sauce
- Snack: Apple with peanut butter
- Dinner: Slow cooker black beans and rice
Thursday
- Breakfast: Peanut butter banana oat smoothie
- Snack: Apple
- Lunch: Slow cooker black beans and rice
- Snack: Hard-boiled eggs
- Dinner: Lentils rapini and mashed potatoes
Friday
- Breakfast: Peanut butter banana oat smoothie
- Snack: Hard-boiled eggs
- Lunch: Lentils rapini and mashed potatoes
- Snack: Apple with peanut butter
- Dinner: Slow cooker black beans and rice
Saturday
- Breakfast: Oatmeal with raspberries
- Snack: Apple
- Lunch: Slow cooker black beans and rice
- Snack: Hard-boiled eggs
- Dinner: Lentils rapini and mashed potatoes
Sunday
- Breakfast: Oatmeal with raspberries
- Snack: Hard-boiled eggs
- Lunch: Lentils rapini and mashed potatoes
- Snack: Apple with peanut butter
- Dinner: Slow cooker black beans and rice
If you are ready to start this meal plan, check out the following link to download the entire recipe guide and grocery list.
Click the link to download the free 1400 Calorie Meal Plan On a Budget PDF
Conclusion
A 1400 calorie meal plan can be a great option for women who want to lose weight without sacrificing muscle mass. It can also provide enough nutrients to prevent your metabolism from suffering.
The reason there are so many different 1400 calorie meal plan options is that the macro composition varies depending on your goals and needs.
For example, an endurance athlete on a weight loss journey might need a slightly higher carb content to help supply enough glycogen for training.
Now, while a 1400 calorie meal plan might benefit you, remember that everyone has different goals and needs. If you don’t know how many calories you need, a healthcare professional can guide you.
Which plan looks most appealing to you? What do you think your ideal macro composition is? Let us know in the comments.
Frequently Asked Questions
Can I lose weight by eating 1400 calories a day?
Yes, you can lose weight by following a 1400 calorie diet, but it depends on your maintenance calories. A 20% reduction (roughly 500 calories) less than your maintenance calories can be a good way to approach weight loss.
Just make sure it is carefully formulated to avoid any nutrient deficiencies.
How much weight can I lose on a 1400 calorie diet?
It depends on your starting weight and the caloric restriction from your maintenance calories. But, on average, you can lose one to two pounds per week following a 1400 calorie meal plan.
How much protein do I need for a 1400 calorie diet?
Consuming 1.2 to 2.0 grams of protein per kilogram is enough to promote weight loss and support muscle mass. This can represent around 30% of protein intake on a 1,400-calorie meal plan.
What is a 40/30/30 meal plan?
It means you consume 40% of your calories from carbs, 30% from protein, and 30% from fats.
