How to Customize This 1400-Calorie Meal Plan for Your Needs
While 1400 calories per day is a good target for many women looking to lose weight, your specific calorie needs may vary based on factors like age, height, activity level, and how much weight you have to lose. Here’s how to easily adjust this plan:
- 1200 calories: Eat the 3 main meals (400 calories each) and omit the snack
- 1400 calories: Eat the 3 main meals (400 calories each) plus the 200-calorie snack
- 1600 calories: Eat the 3 main meals and snack, plus an additional 200-calorie snack (ideas below)
- 1800+ calories: Eat the 3 main meals and both snacks, plus another 200-calorie snack of choice
Additional 200-calorie snack ideas:
- 1 medium banana with 1 tbsp natural peanut butter
- 1 cup baby carrots with ¼ cup hummus
- ½ cup cottage cheese with ½ cup berries
- 1 hard boiled egg and 1 piece string cheese
5 Simple Swaps to Cut Calories Without Sacrificing Flavor
Eating for weight loss doesn’t have to mean bland, boring, or tiny portions. Simple tweaks to your usual meals and snacks can slash calories while keeping things delicious and satisfying. Try these easy swaps:
- Swap regular soda or juice for seltzer water with a splash of fruit juice
- Swap full-fat dairy for 1% or skim milk, low-fat cheese, and nonfat yogurt
- Swap white rice or pasta for riced veggies or spiralized zucchini noodles
- Swap heavy cream-based sauces for tomato or veggie-based sauces
- Swap sugary coffee drinks for black coffee, unsweetened tea, or a small latte
Staying Satisfied on 1400 Calories: 5 Tips to Beat Hunger
Eating fewer calories than you’re used to can trigger hunger and cravings, especially in the beginning. Set yourself up for success with these simple tips to stay full and satisfied all day long, even on a calorie deficit:
- Prioritize protein and fiber at each meal and snack
- Bulk up meals with generous servings of non-starchy veggies
- Include a small serving of healthy fats like avocado, nuts, or olive oil
- Stay hydrated with water, tea, coffee, and sparkling water between meals
- Get enough sleep and manage stress, as both can ramp up appetite
Your Questions Answered: 1400-Calorie Meal Plan FAQ
Can I eat the meals and snacks in any order?
Yes! Feel free to mix and match meals and snacks to fit your schedule and preferences. Just aim to space meals 3-5 hours apart and have a snack between meals if needed.
Is this meal plan suitable for vegetarians?
The lunch and snacks are vegetarian-friendly! You can easily swap the eggs at breakfast for tofu scramble and the salmon at dinner for tempeh or seitan to make the entire day plant-based. Aim for 20-30 grams of protein per meal.
I don’t like some of the ingredients used. Can I substitute?
Absolutely. Feel free to swap ingredients based on your preferences, sensitivities, or what you have on hand. For example, trade rye bread for another whole grain variety, spinach for any non-starchy veggie, quinoa for brown rice or vice versa, and salmon for another protein like chicken or shrimp.
Do I have to follow this plan every single day?
It’s okay to stray from the plan for a meal here and there, like dining out or special occasions. The key is balance and consistency most of the time. Aim to follow the plan 80-90% of the time for best weight loss results.
