Example of a 1400 Calorie Diet

Article by Diet Bites


1400 Kcal Diet, a Good Plan for Many Female Dieters

Food Group

Daily Serving Size

Fruits 1.5 cups
Vegetables 1.5 cups
Grains 5 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 4 ounces
Dairy: Milk, Yogurt, Cheese 2 cups
Oils 4 teaspoons
Discretionary Calories Allow 171 calories

As a note, the amount of recommended servings for the 1400 kcal eating plan mirrors that of the 1200 kcal daily plan. The defining difference is that there are an additional 200 kcals of energy to work with. So, at this revelation - you may be asking, "Due to these extra energy values, why aren't the daily serving recommendations increased?"

Fact is, all foods that are housed within the same food groups are not created equally where caloric content is involved. And that goes for nutritional values as well. So with the addition of these extra values, more choices relating to the higher calorie choices can be made.

For example, rather than opting for a serving of cauliflower, a small baked potato might make a great choice. Rather than a cup of lettuce, a cup of broccoli, butternut squash or zucchini might be added to the meal instead.

The ample values in this eating plan are often sufficient to meet the dietary needs of the smaller woman, particularly if she lives a sedentary lifestyle. For those who are in need of losing fat and who require up to 1800 kcals per day, the 1400 calorie eating plan can assist in tamping down those unwanted pounds. Be sure to meet with your doctor for determining the approximate amount of energy intake that your body requires daily, in addition to the recommended energy output that can strengthen and tone the body.

The 1400 Calorie Diet Menu

The discretionary calorie values can be used for snack time and in ensuring that all food group recommendations have been met.

To see how easy it can be to meet the daily energy requirements, we're going to make use of commercially prepared foods that make very quick fixes for dieters.


Breakfast: Cereal & Fresh Fruit

1 cup of corn flakes
1 cup of skim milk
1 small banana

Lunch Menu: Chili & Rice

1 serving of extra lean chili with beans or vegetarian style chili
5 whole grain saltine crackers
1/2 cup of steamed white rice
1 cup of skim milk

Dinner Menu: Pasta, Salad & Rustic Bread

1 serving of ravioli (generally about one cup)
2 cups of fresh chopped veggies plus low fat dressing
2 slices of whole grain bread plus a serving of reduced fat margarine

Snack Times:

We recommend fresh fruit selections as well as a serving of daily such as low fat yogurt with fruit or a 1/2 cup serving of light cottage cheese that can also be enjoyed alongside of fruit.

2,200 Kcal Plan | 2,400 Calorie Diet

2,600 Kcals | Example of 2,800 Kcal Plan

Related Articles

Picture of Food Pyramid Maximum Daily Servings

Return to Pyramid Diet Index

Diet Bites | Disclaimers

Diet Bites is a Trademark