The 1400 calorie diet is designed for weight loss for those who work full-time or engage in a lot of physical activity throughout the day, therefore not recommended for the lazy and sedentary. This rich diet is the advantage for those who don’t make excuses during the day and consistently dedicate themselves to physical activity. However, even if you move a lot and eat the same amount, you still won’t achieve the body of your dreams. Achieving your ideal weight with the 1400 calorie diet is very simple; it all depends on the choice of healthy and fresh foods, structured in a balanced and well-rounded meal plan to ensure nothing is missing. It could be called a 1400 calorie diet with few sacrifices, as giving up junk food is enough to get back in shape.
1400-Calorie Diet for Weight Loss, How Much Weight Can You Lose?
The 1400-calorie diet for weight loss is straightforward to follow; it requires careful analysis of the foods to include in your meals and dividing your day into five balanced meals. How much weight can you lose? Weight loss will be proportional to the amount of weight you need to lose and your level of physical activity. For instance, how do you know you need a 1400-calorie diet? Calculating basal metabolic rate for men, women, and children, you can precisely calculate the calories you need based on your level of physical activity. If you engage in manual labor and also enjoy working out one or two times a week, you will need to consume many more calories throughout the day compared to someone who works in an office and doesn’t engage in any extra physical activities.
Now that you have determined that a 1400-calorie diet is suitable for you because you’re physically active and require a lot of energy but also need to lose weight, here is a sample weekly menu to help you understand how to manage your meals. Let’s examine in detail the sample weekly menu to know what to eat on Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, and Sunday during a week on the 1400-calorie diet for weight loss.
EXAMPLE Weekly Menu for a 1400-Calorie Diet
The weekly menu for the 1400-calorie diet is just an example, and the daily calorie intake is divided as follows: 300 calories for breakfast, 300 for lunch, 600 for dinner, and 200 for mid-morning and afternoon snacks. Food preparation should also be healthy, preferring methods such as steaming, grilling, or baking. Farewell to fried foods, and welcome only fresh foods prepared with our own hands, avoiding pre-packaged items. As with all diets, it is recommended to drink at least 2 liters of plain water, away from meals, to avoid hindering proper digestion. Do not exceed with salt, and say goodbye to alcohol, sugary drinks, or various sweets. In case of hunger pangs, it is advisable to consume raw cucumbers, carrots, or fennel without any added dressings. Here is the sample weekly menu for the 1400-calorie diet for each day of the week.
Monday: WEEKLY MENU 1400-Calorie Diet
- Breakfast: 4.2 fl oz low-fat plain yogurt + 10 fl oz tea + 0.35 oz sugar + 1.4 oz low-fat biscuits.
- Morning snack: 7 oz apple.
- Lunch: 2.5 oz whole wheat pasta + 0.18 oz grated Parmesan cheese + 2.1 oz tomato + basil to taste / for the main course 3.5 oz chicken breast + 7 oz green leaf lettuce + 0.35 oz extra virgin olive oil (2 teaspoons).
- Afternoon snack: 4.2 fl oz low-fat plain yogurt + 7 oz strawberries.
- Dinner: 2.5 oz whole wheat bread + 7 oz zucchini + 2.8 oz canned or fresh tuna seasoned with 0.53 oz extra virgin olive oil (3 teaspoons).
Tuesday: WEEKLY MENU 1400-Calorie Diet
- Breakfast: 6.7 fl oz semi-skimmed milk + 1 oz whole wheat rusks with 0.53 oz orange jam + 1 cup of unsweetened coffee.
- Morning snack: 7 oz apple + 0.35 oz hazelnuts.
- Lunch: 4.2 oz vegetable tortellini + 0.18 oz grated Parmesan cheese / for the main course 3.5 oz chicken breast + 7 oz spinach + 0.35 oz extra virgin olive oil (2 teaspoons).
- Afternoon snack: 7 oz kiwi + 4.2 fl oz low-fat plain yogurt.
- Dinner: 2.8 oz bresaola + 7 oz salad tomatoes + 0.35 oz extra virgin olive oil (2 teaspoons) + 2.8 oz rye bread.
Wednesday: 1400-Calorie Weekly Menu
- Breakfast: 1 cup (8 fl oz) of low-fat milk + 2 oz of whole grain rye bread + 1 level teaspoon of honey + 1 small cup of sugar-free coffee.
- Morning snack: 7 oz of apricots + 4 fl oz of low-fat white yogurt.
- Lunch: 2.8 oz of basmati rice + 3.5 oz of canned beans + 2.1 oz of canned tomatoes + 1 teaspoon of grated Parmesan cheese with 3 teaspoons of extra virgin olive oil.
- Afternoon snack: 7 oz of banana.
- Dinner: 3.5 oz of whole grain or cereal bread + 3.5 oz of beef + 7 oz of grilled eggplant with 3 teaspoons of extra virgin olive oil.
Thursday: 1400-Calorie Weekly Menu
- Breakfast: 10.1 fl oz of grapefruit or orange juice + 1 oz of whole wheat biscuits with 0.7 oz of orange marmalade.
- Morning snack: 7 oz of pear.
- Lunch: 2.5 oz of whole wheat pasta + 3.5 oz of rabbit + 7 oz of yellow bell peppers + 0.4 oz of extra virgin olive oil + 3.5 oz of kiwi.
- Afternoon snack: 5 fl oz of whole milk yogurt + 0.4 oz of almonds.
- Dinner: 7 oz of new potatoes + 5.3 oz of zucchini + 2.5 oz of salmon + 0.4 oz of extra virgin olive oil.
Friday: 1400-Calorie Weekly Menu
- Breakfast: 10.1 fl oz of tea + 0.4 oz of sugar + 0.5 oz of hazelnuts + 1.8 oz of low-fat biscuits.
- Morning snack: 7 oz of orange.
- Lunch: 2.5 oz of whole wheat pasta + 0.4 oz of green olives + 7 oz of grilled zucchini + 1.8 oz of cod + 0.4 oz of extra virgin olive oil.
- Afternoon snack: 7 oz of apple + 1.8 oz of whole wheat breadsticks.
- Dinner: 3.5 oz of poached eggs + 7 oz of grated carrots + 2.5 oz of whole grain or cereal bread + 0.4 oz of extra virgin olive oil.
Saturday: 1400-Calorie Weekly Menu
- Breakfast: 1 cup (8 fl oz) of low-fat milk + 1 oz of whole wheat biscuits + 1 small cup of sugar-free coffee.
- Morning snack: 4 fl oz of low-fat white yogurt + 0.4 oz of almonds.
- Lunch: 2.8 oz of ravioli + 7 oz of grilled mixed vegetables + 0.4 oz of extra virgin olive oil.
- Afternoon snack: 4 fl oz of protein bar.
- Dinner: 1.4 oz of lean cured ham + 5.3 oz of green leaf lettuce + 1.4 oz of table cheese + 2.8 oz of whole grain bread + 0.4 oz of extra virgin olive oil.
Sunday: 1400-Calorie Weekly Menu
- Breakfast: 1 cup (8 fl oz) of skimmed caffè latte + 1.8 oz of muesli.
- Morning snack: 7 oz of apple.
- Lunch: 2.8 oz of brown rice + 8.8 oz of spinach + 0.4 oz of extra virgin olive oil.
- Afternoon snack: 4 fl oz of white yogurt + 0.4 oz
- of almonds.
- Dinner: 4.2 oz of grilled turkey breast + 5.3 oz of sautéed zucchini + 2.8 oz of whole grain bread + 0.4 oz of extra virgin olive oil.
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The information provided in the Diet and Italian Recipes articles is for INFORMATION ONLY and does not intend to replace the opinion of professional figures such as a doctor, nutritionist, or dietitian, whose intervention is necessary for the prescription and composition of personalized dietary therapies.
