What is the 1,400 Calorie Diet?

While a 1,200 calorie diet can result in faster weight loss, it can also be harder to stick to because there’s not nearly as much flexibility with your meals and snacks (every calorie has to be chock full of nutrition). Because of this, many people opt to go with a 1,400 calorie diet. This diet and exercise plan will still result in steady weight loss, yet has a few more calories for those who do more activity or are of a larger frame.

However, just like the 1,200 diet plan, it’s important that you select nutritious foods as much as possible and eat regularly throughout the day with the bulk of your calories being consumed at breakfast and lunch.

1,400 Calorie Diet Meal Plan

Breakfast: Eat half of a cup of cooked steel-cut oatmeal with one cup of skim milk, a few walnuts and one cup of fresh blueberries.

Morning snack: Part-skim mozzarella stick with one cup of grapes.

Lunch: Three ounces of firm tofu stir-fried with one cup of mixed vegetables, such as bell peppers, onions, eggplant, broccoli, cauliflower, bean sprouts or snow peas. Season with curry, soy sauce, garlic or ginger, and serve over half of a cup of brown rice.

Afternoon snack: Eight almonds

Dinner: Three ounces of broiled salmon fillet with half of a small sweet potato topped with one teaspoon brown sugar. Also enjoy 1 cup of steamed broccoli.

Evening Snack: One square of high-quality dark chocolate.

1,400 Calorie Diet Exercise Plan

Cardiovascular: Walk, run, swim or bike three to five days a week for 30 to 60 minutes.
Strength: Resistance train for two to three days a week (not on two consecutive days) for 20 to 40 minutes.
Flexibility: Be sure to stretch before and after all workouts for five to 10 minutes.
A 1,400 calorie a day diet will help you get to your goals and gives you the energy to do a little more at the gym. Just be sure to listen to that body and take a day off from exercise when you need it. Also don’t be afraid to go slightly over or under your calorie goal if you’re body is too hungry or too full!

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