Daily calorie needs vary from person to person. A 1,400-calorie meal plan is typically appropriate for those trying to lose weight. Men desiring weight loss who are less than 250 lbs. can try a 1,400-calorie meal plan. Women who weigh between 251 and 300 lbs. may see weight loss results from a 1,400-calorie meal plan. Physical activity is an important part of weight loss and needs to be factored in when considering calorie needs.
Sample Plan #1
The Mayo Clinic recommends consuming four or more servings of fruits, four or more servings of vegetables, five servings of carbohydrates, four servings of protein/dairy and three servings of fats. Choose whole grains, lean meats, low-fat or non-fat dairy and healthy oils, whenever possible.
A sample menu can be determined following these guidelines. Breakfast would consist of ½ cup oatmeal (one carbohydrate), 1 cup cantaloupe and 1 cup low-fat milk. Lunch could be cottage cheese and a fruit salad on lettuce (one protein, two fruit); 1 cup vegetable juice (two vegetables); and two 4-inch crackers (one carbohydrate). Dinner may be similar to one grain-stuffed pepper (three carbohydrates, three vegetables), ½ cup summer squash with butter (one vegetable, one fat), ½ cup blueberries (one fruit), and 1 cup low-fat yogurt. You can also include a snack that might consist of one string cheese (one protein) and 14 almonds (two fats).
Sample Plan #2
The U.S. Department of Agriculture (USDA) Food Plan discussed on the Maine Health Forum website recommends a slightly different combination of foods for a meal plan of 1,400 calories. The USDA recommends three servings of both fruits and vegetables, five servings of grains, 4 oz. fish, poultry or lean meats, 2 cups dairy or calcium source and 1 tbsp. oil.
A sample of this plan may consist of a breakfast including one small banana (one fruit), 3/4 cup bran cereal (one grain), 1 cup non-fat milk (one dairy). Lunch might consist of 1 cup lettuce with 1 cup assorted vegetables and 1/2 cup blueberries for a salad (two vegetables), 2 oz. tuna (two meats), 2 tsp. salad dressing; and 1 bran muffin (two carbohydrates). Dinner could be 2 oz. grilled chicken (two meats), 1 cup whole wheat pasta (two carbohydrates), 1/2 cup zucchini (one vegetable), 1/2 cup low-fat garlic white sauce (one milk, one fat). Have an apple for a snack to round out the plan.
Sample Plan #3
Some diet regimens suggest six small meals spread throughout the day to help curb hunger, keep blood sugars more consistent and contribute to weight loss. They may even help lower blood cholesterol, reports The Cleveland Clinic.
Here is a sample plan including six small meals. Meal 1 could be one packet of instant oatmeal made with 1 cup non-fat milk. For meal 2, try a medium-size apple and 2 tbsp. peanut butter. Meal 3, which is typically around lunch, could be a grilled chicken sandwich (2 oz.) on a whole wheat bun. Top your sandwich with tomatoes and lettuce. Try 1 cup of vegetables and 1/4 cup hummus for Meal 4. Meal 5 could be 1 cup fruit salad with 1 cup yogurt. Have some bruschetta for Meal 6, made with whole grain bread, tomatoes and herbs.
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