The average woman needs between 1,800 and 2,400 calories daily, depending on her age and activity level. To lose weight you must reduce your calorie intake below what you burn. A 1,400-calorie diet provides ample energy for most women, but will also bring about weight loss. Choosing the right kind of foods on a 1,400-calorie menu plan can help you feel satisfied and more likely to stick with your diet for the long run. Mix and match a five-day menu plan to prevent dietary boredom and achieve your weight loss goals. Each daytime meal contains approximately 350 calories, with each of two snacks containing 175 calories.
Day 1
Start with a breakfast consisting of a whole grain English muffin spread with 1 tbsp. peanut butter and a medium banana. Mid-morning, have 8 oz. of plain, non-fat yogurt with ¾ cup of fresh blueberries. At lunch, make a pasta salad with 3 oz. of grilled, chopped chicken breast mixed with ½ cup mushrooms, ¼ cup diced red bell pepper, 1 tbsp. low-fat mayonnaise and 1 cup whole wheat pasta. Mid-afternoon, snack on a low-fat string cheese and 1 cup of apple slices. For dinner, have ½ cup black beans atop ½ cup brown rice with ¼ of an avocado, 2 tbsp. salsa and ½ oz. cheddar cheese.
Day 2
One cup of low-fat cottage cheese mixed with 1 chopped apple and 2 tbsp. raisins with a slice of whole-wheat toast makes up breakfast. For your first snack, have 1 oz. of toasted almonds. At lunch, make a large green salad with 2 cups of romaine lettuce, seven grape tomatoes, ½ cup chopped cucumber, 1 oz. feta cheese and ½ cup chickpeas. Dress the salad with lemon juice and 1 tsp. olive oil. Enjoy half of a whole wheat pita on the side. Try 8 oz. of nonfat, fruit-flavored kefir with a kiwi midday. At dinner, broil 4 oz. of salmon and eat with ½ cup quinoa and ½ cup steamed asparagus spears.
Day 3
At breakfast, scramble 2 egg whites with one whole egg and top with 2 tbsp. salsa. Eat with two slices of rye toast and a whole orange. For the mid-morning snack, have a serving of "o"-shaped cereal with ½ cup skim milk and ½ cup blueberries. At lunch, make an open-faced pizza on a whole wheat English muffin with sliced tomato and 1 oz. mozzarella cheese. Have with a side salad made with 3 cups spring greens, 5 black olives, red bell pepper and sliced mushrooms, dressed with light Italian dressing. Have 2 tbsp. almond butter on celery sticks for your afternoon snack. Boil 2 oz. of dry whole wheat spaghetti for dinner and top with 2 oz. lean ground turkey, 1 cup broccoli and ½ cup marinara sauce.
Day 4
Blend a breakfast smoothie consisting of a frozen banana, 8 oz. of plain yogurt, 1 cup frozen strawberries and 2 tbsp. flax meal. A ½ cup of cottage cheese mixed with 2 tbsp. raisins makes a mid-morning snack. For lunch, make a sandwich with two slices of whole grain bread, mustard, 2 oz. of turkey breast, ¼ of an avocado and fresh tomato. Have a plum on the side. Eat a 175-calorie energy bar for your afternoon snack. At dinner, stir fry 3 oz. of lean sirloin steak with 1.5 cups assorted vegetables -- try broccoli, snow peas and cauliflower -- in 1 tsp. canola oil. Have with ½ cup brown rice.
Day 5
Toast two whole-grain waffles and top with 6 oz. non-fat Greek yogurt, 1 tsp. honey and a sliced apple. Your mid-morning snack consists of 2 tbsp. of dried fruit with 12 cashews. At lunch, have a cup of broth-based vegetable soup with a sandwich made on whole wheat bread with 2 oz. water-packed tuna, 1 tbsp. low-fat mayonnaise and chopped celery. Mid-afternoon, snack on 2 oz. of chicken breast wrapped in a corn tortilla with shredded romaine and salsa. For dinner, enjoy 3 oz. of roasted pork tenderloin with 2 cups green salad, 2 tsp. olive oil dressing and one small baked sweet potato.
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