Ever wondered if cutting down to a 1400 calorie diet plan will really help you lose weight? You’re not alone. Research indicates that the average woman needs about 2,000 calories per day, and the average man needs about 2,500. However, the numbers do not apply to everyone because our bodies are different.
For some, an intake of fewer calories, such as in a 1400-calorie meal plan, may be the solution to drop those extra kilos! No, this does not mean starvation or tasteless food! Rather, a 7-day diet plan provided in this blog shows how satisfying meals can be eaten yet cut calories.
The aim is to achieve a healthy balance, and in this blog, we will guide you through a weight loss plan with the right foods and which ones to avoid. So, discover how a 1400-calorie diet could be your ticket to a healthier you!
What Is An 1400 Calorie Meal Plan?
A 1400 calorie meal plan may be recommended for individuals who are looking to lose weight or maintain a healthy weight.
This type of weight loss plan can help to create a calorie deficit, which can lead to weight loss when combined with regular exercise.
In general, a 1400 calorie diet provides adequate nutrients, fiber, and protein while also limiting excess calories and unhealthy fats.
This type of diet plan can also be customized to meet individual dietary preferences and needs. It can include vegetarian or non-vegetarian diets, gluten-free or lactose-free diets, or 1400 calorie diet plans for individuals with medical conditions such as diabetes or high blood pressure.
However, it is important to note that individual calorie and nutrient needs may vary based on age, gender, weight, activity level, and medical conditions.
It is recommended to consult a registered dietitian or healthcare provider to create a personalized diet plan that meets your individual needs as well as their goals.
Why Nutrition Is Important For A 1,400 Calorie Diet
Nutrition plays a crucial role in any diet, including a 1,400-calorie diet. As we discussed according to NHS, women need 2000 calories and men require 2500 calories every day.
So, to maintain the energy level we need to include nutritious calories in this weight loss diet.
Even with less calorie intake, it’s essential to ensure that the body receives an adequate amount of vitamins, minerals, protein, healthy fats, and carbohydrates.
The right balance of macronutrients (proteins, fats, and carbohydrates) helps prevent energy crashes and supports overall health. Also, essential vitamins and minerals play key roles in immune function and help the body defend against illnesses.
So, a 1,400 calorie diet should be sustainable, and these nutrient-dense foods not only support weight loss but also contribute to overall health.
How To Meal Plan For A 1,400-Calorie Diet?
Meal planning is the key to successfully sticking to a 1400 calorie diet plan. Effective planning will ensure that you meet your nutritional needs while staying within your calorie limit.
Here is a guide on how to plan your meal for a 1400-calorie diet:
- First, determine the distribution of macronutrients (proteins, fats, and carbohydrates) based on your individual needs and preferences, NIH studies state this strategy is effective.
- Choose nutrient-dense foods and include them in your diet. This will maximize the nutritional value of each calorie. Make sure your diet includes whole grains, fruits, vegetables, lean protein, and healthy fats.
- Now divide your daily calories into main meals and healthy snacks to maintain energy and prevent excessive hunger. If you need you can use a food calorie calculator otherwise simply distribute the proportion of your macronutrients.
- Prepare your ingredients in advance, it will save you time washing, chopping, and portioning out ingredients. Also, it will help you plan your meals in advance.
- Pay attention to hunger and fullness cues. You can adjust your meal plan based on how your body responds, and don’t hesitate to make modifications when needed.
Sample 7 Day 1400 Calorie Meal Plan
Creating a 1400 calorie diet for 7 days involves dividing the daily calorie allowance into smaller and more frequent meals. Here is a sample 1400 calorie diet plan that will provide you with variety and nutritional balance:
Day 1
On the first day of the diet plan, you can start your day with an amazing masala chai and have frequent smaller meals.
| Meal 1 | Masala chai without sugar |
| Meal 2 | A handful of almonds |
| Meal 3 | Small bowl of oatmeal with 1 slice of banana |
| Meal 4 | Green Tea |
| Meal 5 | Mixed vegetable dal with rice and mixed salad |
| Meal 6 | Buttermilk |
| Meal 7 | Sprout salad |
| Meal 8 | Chicken curry with a small bowl of quinoa |
Approx macronutrients for day 1: 1450 calories, 63 gm protein, 174 gm carbohydrates, and 51.5 gm fats.
Day 2
Keep going you are doing well! You are on day 2 of your journey. A bowl of vegetable upma is on the way to make your day.
| Meal 1 | Tulsi tea |
| Meal 2 | A bowl of mixed berries |
| Meal 3 | Vegetable upma |
| Meal 4 | Buttermilk |
| Meal 5 | Palak paneer with rice and mixed salad |
| Meal 6 | Lemon ginger tea |
| Meal 7 | Roasted makhana |
| Meal 8 | Mushroom and spinach stir fry with whole wheat roti and mixed salad |
Approx macronutrients for day 2: 1380 calories, 51 gm protein, 168 gm carbohydrates, and 47 gm fats.
Day 3
You are certainly rocking! On day 3 of the 1400 calorie diet plan, we have got you a vegetable daliya recipe and delicious chicken biryani to make your diet plan flavourful.
| Meal 1 | Masala chai without sugar |
| Meal 2 | Orange slices |
| Meal 3 | Vegetable daliya with a sprinkle of almonds |
| Meal 4 | Green tea |
| Meal 5 | Small bowl of chicken biryani with mixed salad |
| Meal 6 | Tulsi tea |
| Meal 7 | Boiled chickpeas |
| Meal 8 | A bowl of vegetable curry with rice |
Approx macronutrients for day 3: 1423 calories, 56 gm proteins, 209 gm carbohydrates, and 36 gm of fat.
Day 4
You have to believe that you are on day 4 of this diet plan. Make this dieting journey more interesting with vegetable poha today.
| Meal 1 | Chamomile tea |
| Meal 2 | Banana |
| Meal 3 | Vegetable poha |
| Meal 4 | Green tea |
| Meal 5 | Rajma curry with quinoa |
| Meal 6 | Masala chai without sugar |
| Meal 7 | Cucumber slices with hummus |
| Meal 8 | Mixed vegetable curry with rice and mixed salad |
Approx macronutrients for day 4: 1412 calories, 46.3 gm protein, 218 gm carbohydrates, and 36.4 gm fats.
Day 5
Excited! You are on day 5 and only 2 more days to go. You will definitely be able to differentiate the difference so keep going on this 1400 calorie diet plan with delicious vegetable khichdi and chicken korma today.
| Meal 1 | Masala chai without sugar |
| Meal 2 | Kiwi slices |
| Meal 3 | Scrambled eggs with whole grain toast |
| Meal 4 | Green tea |
| Meal 5 | Vegetable khichdi with raita |
| Meal 6 | Buttermilk |
| Meal 7 | Mixed fruit salad |
| Meal 8 | A small bowl of chicken korma with rice |
Approx macronutrients for day 5: 1390 calories, 53 gm protein, 174 gm carbohydrates, 46 gm of fat.
Day 6
Amazing you are on day 6, you are closer to your goal. Today begin your day with lemon tea and end with delicious paneer makhani.
| Meal 1 | Lemon tea |
| Meal 2 | A small bowl of mixed berries |
| Meal 3 | Vegetable omelet with tomatoes |
| Meal 4 | Black coffee |
| Meal 5 | Vegetable pulao with salad |
| Meal 6 | Ginger lemon tea |
| Meal 7 | Small bowl of roasted almonds |
| Meal 8 | A small bowl of paneer makhani with rice and salad |
Approx macronutrients for day 6: 1416 calories, 53 gm of proteins, 131 gm of carbohydrates, and 40 gm of fats
Day 7
See, you did it! So, keep up the motivation and determination with the vegetable uttapam recipe and chicken curry for the day.
| Meal 1 | Peppermint tea |
| Meal 2 | A bowl of cube watermelon |
| Meal 3 | Vegetable uttapam with coconut chutney |
| Meal 4 | Green Tea |
| Meal 5 | Mixed vegetable sabzi with rice |
| Meal 6 | Tulsi tea |
| Meal 7 | Mixed nuts |
| Meal 8 | Chicken curry with 2 chapatis |
Approx macronutrients for day 7: 1463 calories, 52 gm of protein, 179 gm carbohydrates, and 47 gm of fats.
At the end of the week, you will be able to see a difference of 0.5 to 1 kg from this 1400 calorie diet plan.
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Food To Include
These low calorie foods provide a mix of macronutrients and micronutrients, offering a well-rounded and balanced approach to a 1400 calorie diet.
- Salmon: Salmon is rich in omega-3 fatty acids, high-quality protein, and essential nutrients like vitamin D.
- Quinoa: It’s also a good source of fiber, vitamins, and minerals, making it a nutritious grain alternative.
- Avocado: Avocado provides healthy monounsaturated fats and is also a good source of potassium, vitamin K, and folate.
- Chicken Breast: It is a lean protein source, low in fat and calories. It’s rich in essential amino acids, which support muscle maintenance and repair.
- Berries: Berries are rich in antioxidants, vitamins, and fiber. They offer numerous health benefits, including improved heart health and cognitive function.
- Greek Yogurt: It is a high-protein dairy product that contains probiotics for gut health and also provides calcium and B vitamins.
- Almonds: They contribute to good heart health because they are a good source of healthy fats, protein, and essential nutrients like vitamin E and magnesium.
- Spinach: This leafy green vegetable is rich in iron, vitamins (A, C, K), and antioxidants. It supports blood health, immune function, and bone health.
Foods To Avoid
These foods should be avoided to have a balanced and sustainable 1400 calorie diet plan. Here are some foods to limit or avoid for an ideal, lower-calorie, balanced diet.
- Processed foods: These foods are often high in sodium, unhealthy fats, and added sugars. Moreover, they provide empty calories without offering significant nutritional value.
- Sugary Beverages: Beverages like sodas, energy drinks, and sweetened juices are high in added sugars, which contributes to excessive calorie intake.
- Fried Foods: Deep-fried snacks and fast food items contain unhealthy trans fats and can be calorie-dense without offering nutritional benefits.
- High-Calorie Snacks: Snacks like potato chips, nachos, and other high-calorie snacks are often low in nutritional value.
- Full-Fat Dairy: While dairy is a valuable source of nutrients, full-fat dairy products can be high in saturated fats and calories. Consume low-fat or fat-free foods in moderation.
- High-Sugar Cereals: Many breakfast cereals are high in added sugars and low in fiber. Choose whole-grain, low-sugar options instead.
- Alcohol: It lowers inhibition, which leads to mindful eating. Moreover, it is dense in calories without any essential nutrients.
Top High Protein Foods You Should Include In Your Diet
It is essential to include high protein foods in any diet to support muscle growth and aid in overall health. According to NIH, high protein intake shows a positive effect on weight loss.
So, here’s a list of high-protein foods you can include in a 1400 calorie diet plan:
1. Chicken Breast: It is a lean protein source. Chicken breast is a staple protein source that you can prepare by grilling, baking, or sautéing. 100 gm of chicken breast can provide you with approximately 31 gm of protein.
2. Eggs: They are a great source of protein. You can prepare eggs in 100 different ways, such as boiled, scrambled, or poached. Per 100 gm of eggs, provide approximately 13 gm of protein.
3. Salmon: It is a good source of protein; in addition, salmon also provides omega 3 fatty acids that can support heart and brain health during weight loss. Considering the variation of species 100 gm of salmon provides approximately 25 gm of protein.
4. Tofu: Tofu is a plant-based protein option suitable for vegetarians and vegans. It’s adaptable, and you can use it in various dishes, such as stir-fry, soup, salads, etc. A 100 gm of tofu provides approximately 8 gm of protein.
5. Cottage Cheese: It is a dairy product rich in protein, calcium, and other nutrients. It can be enjoyed on its own or added to salads and snacks. The protein content in paneer is approximately 11 gm per 100 gm, which is almost similar to eggs.
Ultimately, these protein-rich foods make your 1400 calorie diet plan nutritious and healthy.
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Bottom Line
A 1400 calorie diet plan is one effective way to create a calorie deficit that supports weight loss. Focusing on nutrient-dense foods ensures that the body acquires vitamins, minerals, and the right amount of protein. This helps maintain energy levels and promote a healthy lifestyle. Thus, this balanced approach will fit different dietary preferences and health conditions.
Here are the main points to consider:
- 1400 Calorie Diet Description: It helps a person work towards a calorie deficit for body weight loss without compromising the necessary nutrients.
- Individualization: It can be tailored by preference (vegetarian/gluten-free) or medical reasons (diabetes, hypertension, etc.).
- Nutritional Importance: Nutrient-dense foods are emphasized so that patients do not suffer from nutritional deficiencies at any point in the diet, along with macronutrient ratios to provide energy.
- Sample 7-Day Plan: This blog gives a diet plan for a week with varying meals like masala chai, vegetable upma, and chicken curry, which would help balance the diet.
- Include Foods: Chicken, tofu, eggs, and salmon-high protein foods.
- Exclude Foods: Processed foods, sugary beverages, fried foods, and alcohol.
Following this 1400-calorie diet plan, you’ll achieve your weight loss objective, be relatively healthy, and incorporate nutritional balance into your life. Do remember to consult with Fitelo experts or a doctor for specific guidance.
Frequently Asked Questions
How To Get 1400 Calories A Day?
To reach 1400 calories a day, focus on consuming nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats. Plan balanced meals and snacks throughout the day to spread your calorie intake evenly.
Why Am I Not Losing Weight On 1400 Calories?
The 1400 calorie intake might not lead to weight loss because of hormonal imbalances or even metabolic adaptation, thus making one record imprecise calories. Other factors, including lack of exercise and stress, influence weight loss.
How Much Protein Should I Eat On A 1400-Calorie Diet?
On a 1400-calorie diet, you should aim for about 20-30% of your daily calories from protein, approximately 70-105 grams. This will help you maintain muscle mass and support weight loss while keeping you full.
How Much Weight Can You Expect To Lose On A 1400 Calorie Indian Diet Plan?
Weight loss varies depending on individual metabolism, activity level, and starting weight. For a safe and sustainable weight loss goal can be around 0.5-1 kg per week on a 1400 calorie diet plan.
Can You Modify The 1400 Calorie Meal Plan To Indian Preferences?
Yes, this diet plan can be modified to suit individual preferences, dietary restrictions, and cultural practices. So, include poha, roti, dal, chicken curry, fish curry, etc. of your choice.
Contact Us Today
We’re never leaving you hanging with doubts, queries, or confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time, as our experts are here to guide you 24/7. Also, we will help you achieve your weight-loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting if you have any concerns.
Eat healthy, live healthy, and enjoy a long, happy life.
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