While a 1,200 calorie diet can result in faster weight loss, it can also be harder to stick to because there’s not nearly as much flexibility with your meals and snacks (every calorie has to be chock full of nutrition). Because of this, many people opt to go with a 1,400 calorie diet. This diet and exercise plan will still result in steady weight loss, yet has a few more calories for those who do more activity or are of a larger frame.
However, just like the 1,200 diet plan, it’s important that you select nutritious foods as much as possible and eat regularly throughout the day with the bulk of your calories being consumed at breakfast and lunch.
1,400 Calorie Diet Meal Plan
Breakfast: Eat half of a cup of cooked steel-cut oatmeal with one cup of skim milk, a few walnuts and one cup of fresh blueberries.
Morning snack: Part-skim mozzarella stick with one cup of grapes.
Lunch: Three ounces of firm tofu stir-fried with one cup of mixed vegetables, such as bell peppers, onions, eggplant, broccoli, cauliflower, bean sprouts or snow peas. Season with curry, soy sauce, garlic or ginger, and serve over half of a cup of brown rice.
Afternoon snack: Eight almonds
Dinner: Three ounces of broiled salmon fillet with half of a small sweet potato topped with one teaspoon brown sugar. Also enjoy 1 cup of steamed broccoli.
Evening Snack: One square of high-quality dark chocolate.
1,400 Calorie Diet Exercise Plan