1400 Calorie Diet Sample Plan
By Dietitian Juliette Kellow BSc RD
This sample plan gives you an idea of what you can eat on a 1400 calories a day diet. There are 3 meals plus 200 calories available for snacks and/or milk each day
Daily allowance (100 cals)
275ml/1/2pt skimmed milk, or 200ml semi-skimmed, or a 100 calorie serving of non-dairy alternative. This is for use in hot drinks throughout the day, or to drink alone. If you drink sugar sweetened coffee or tea, you'll need to allow for the calories in your sugar. A teaspoon (5g) of normal sugar has 20 calories.
Breakfast (250 cals)
Beans on toast
1 slice wholemeal toast with 1 small can baked beans in tomato sauce, plus a kiwi fruit.
Porridge with peach
Make up porridge with 125ml semi skimmed milk and top with brown sugar. Plus 1 peach.
Egg and toast
1 boiled or poached egg, with a slice of wholemeal toast and brown sauce, plus a 200ml glass of pure orange juice.
For more good ideas for breakfast, see our Calorie Counted Breakfast Recipes
Lunch (400 cals)
You'll need 80g of French or Ciabatta bread, half a ball of mozarella, a tomato, 1 tsp of pesto and 5 green olives.
Slice the bread into 4-5 rounds, top with the other ingredients (sliced up) and pop under the grill for a minute or two.
Pitta bread and tzatziki with fruit
Warm 1 wholemeal pitta bread and serve with 170g tub tzatziki and salad. Plus 1 banana and 12 grapes.
Turkey Salad Sandwich
Turkey breast and salad sandwich with mayo (10g), plus an apple.
Dinner (550 cals)
Spray a non-stick pan with a spray oil, heat, and fry 150g/5oz prawns and a selection of vegetables until browned.
Add 1/2 jar low-fat korma curry sauce and cook for a further 15 minutes. Serve with 6tbsp cooked brown rice. Plus 1 small banana.
Chicken and black bean fajitas
Stir fry 80g chicken chunks in a large wok with mixed pepper slices.
Add black beans and mix, stir through 25g fajita seasoning.
Heat tortilla wraps and fill with lettuce, cherry tomatoes and chicken vegetable mix.
Roasted mediterranean vegetable pasta
A richly flavoured quick and easy pasta dish, follow the recipe here. Plus a generous serving of strawberries with 2 tablspoons (30ml) of single cream.
Snacks (approx 100 cals)
1 small packet Skips
15g Salted Cashews
Small (150ml) glass white wine
1 McVities Chocolate Hobnob
1 Tunnocks Chocolate Teacake
1 pot low fat fruit yoghurt
Costa Caffe Latte, Primo, with semi skimmed milk
WLR has everything you need to follow a calorie controlled diet. We'll calculate how many calories you need to lose weight and give you personalised daily menu plans to follow or you can track your own food with our diary and database tools. See what's inside free for 24 hours.