Restricting your daily calorie intake to 1,400 calories can help you lose weight. A 1,400-calorie diet plan may be composed of three 400-calorie meals and two 100-calorie snacks. Eating regular meals helps you meet your nutritional needs while helping to keep you feel satisfied. MedlinePlus recommends men take in no fewer than 1,500 calories per day, so this diet plan may be inadequate.
Day One
Begin day one of your 1,400-calorie diet plan with 1 cup of 1 percent cottage cheese with 1 cup of cubed cantaloupe. Have a whole wheat English muffin with 1 tbsp. of peanut butter on the side. For lunch, toss 2 cups of romaine with ½ cup of drained, canned black beans, ¼ cup of fresh tomato salsa, ¼ of an avocado and 2 oz. of chopped, roasted chicken breast. Have 2 corn tortillas on the side and a whole orange for dessert. At dinner, bake a medium sweet potato and have with 3 oz. of broiled flank steak marinated in red wine vinegar and fresh thyme. Serve with steamed asparagus. Eat 1/2 cup of plain, nonfat yogurt with ½ cup of blueberries and no-calorie sweetener for one snack and a banana for the second snack.
Day Two
Make oatmeal pancakes for breakfast with 1/3 cup of old-fashioned oats, three egg whites, a package of no-calorie sweetener and a ½ tsp. of cinnamon. Stir mixture together and cook as you would regular pancake batter. Top with ½ of a medium banana, ½ oz. chopped walnuts and 2 tsp. of agave nectar. At lunch, make an open faced pizza with a whole-wheat pita, sliced tomato, 1 ½ oz. low-fat mozzarella and fresh basil. Place under the broiler until the cheese is melted and bubbly. Have 1 cup of grapes for dessert. At dinner, drizzle 1 tsp. of maple syrup over 4 oz. of salmon and sprinkle with chili powder. Roast at 400 degrees F for 15 minutes, or until fully cooked. Have with a 1/2 cup of quinoa mixed with ¼ cup of diced red pepper, 5 halved grape tomatoes, ¼ cup chopped cucumber, 1 tsp. olive oil and 2 tsp. lime juice. Snacks consist of ½ oz. of almonds and celery sticks with salsa.
Day Three
For breakfast, enjoy one egg scrambled with two egg whites, 1 oz. feta and chopped tomatoes. Enjoy with a slice of rye toast and 8 oz. of orange juice. At lunch, make a salad with 3 oz. of canned, water-pack tuna, ¼ cup of non-fat, plain Greek yogurt, lemon juice and 1 tsp. of capers. Eat with 10 whole-wheat crackers and red pepper strips. For dinner, sauté one minced garlic clove in a tsp. of olive oil with 1 cup cooked broccoli and ½ cup drained, canned white beans. Add in 1 cup of cooked whole grain pasta and moisten with a splash of chicken stock. Sprinkle with 1 tbsp. of parmesan cheese. For one snack, have 1/4 cup of part-skim ricotta cheese with 2 fresh strawberries and no-calorie sweetener, and for the other have 2 tbsp. of raisins.
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