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  

1400 Calorie Diet Plan Example Day
1400 Calorie Example Day

Lunch (400 cals)

Mozzarella toasts

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)

Prawn curry

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


The Weight Loss Resources Tools

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