Meal Ideas For 1400 Calories Per Day

The average person needs 1,800 to 2,000 calories a day to maintain weight. Dropping intake to 1400 calories a day can help lose about a pound a week. Food choices are important when eating fewer calories to ensure the body gets enough of the nutrients it needs. Choose wisely and plan ahead for meals that will keep you within the range for weight loss.

Breakfast

Start the day with a good breakfast to break the nighttime fast. Try a smoothie made from a 1/2 cup yogurt or tofu. Add 1/2 cup skim milk or use soy or rice milk if you do not drink cow's milk, as well as 1 cup of your favorite fresh or frozen fruit. Include a small bran muffin or a slice of 100 percent whole grain toast with 1 tsp. margarine to supply some whole grains early. Add two scrambled egg whites for protein.

Lunch

Lunch is required on a 1,400 calorie diet to get the energy needed to make it through the work day. An example of a healthy lunch would be 2 oz grilled chicken or tuna, a cup of mixed salad greens, 1 cup sliced veggies, and pita chips made from a toasted whole grain pita. Up to 2 tbsp. of reduced fat salad dressings or as much vinegar as you like can be added to the veggies.

Dinner

Dinner may include 3 oz hamburger made from ground round on a whole grain bun, a small baked sweet potato with 1 tsp. butter or margarine and 3/4 cup of blueberries mixed with 6 oz plain yogurt. For the burger, add all the lettuce you like, a slice of tomato,1 tbsp. of ketchup, mustard to taste, and 1 tsp. mayonnaise.

Between Meals

If you still need a little something at the end of the day or in between meals, try 1 cup of light popcorn, a frozen sugar-free cream pop, 1/2 sliced cheese, 1/2 oz. lean meat, a couple of saltine crackers or a vanilla wafer.