1400 Calories a Day Meal Plan for Men (Printable 7-Day Meal Plan)

A 1400 calories a day meal plan for men is one of the most effective and healthy methods for weight loss in a healthy, gradual way. In this article, we have prepared a 7-day, 1400-calorie diet list for a man.

Here is a 1400 Calories a Day Meal Plan for Men

Under normal conditions, the human body always strives to reach its ideal weight. However, we disrupt this system by consuming more food than we need or by eating unhealthy foods. Gaining or losing weight can actually be explained with a simple mathematical calculation. Every person needs different amounts of energy daily. This can range from 1300 calories to 2000 calories on average. The daily calorie needs of people who work physically demanding jobs or are athletes, are much higher than other people. On the other hand, people who sit all day need less daily energy.

1400 calories a day male

1400 calories a day male – Drink at least 12 glasses of water a day

Losing weight is a fairly simple action as long as the person knows their daily calorie needs. Because if you consume calories below your daily calorie requirement, the body automatically starts to consume fat stores. However, if you consume more calories than you need for daily energy, excess nutrients will be converted into fat and the body stores them for future use. Your body does this for your own good.

Today we will share with you a 1400 calorie meal plan for men. If weight is not lost with this 1400 calorie diet, a 1200 calorie diet may be more appropriate. However, if you are hungry while on this diet, you can try to increase your daily calorie amount by 100-200 calories.

1400 Calories a Day Male

Day 1

1400 calories a day male

1400 calories a day male – First day meal plan

Breakfast

Tea or coffee (unsweetened)
2 matchbox sized portions of feta cheese (low fat),
Cucumber, tomato
Whole wheat bread (2 thin slices)

Snack

An apple (medium-size)

Lunch

100 grams of red meat (grilled or boiled)
1 glass of buttermilk,
Salad (lean)
Whole wheat bread (2 thin slices)

Snack

2 salted biscuits
1 portion of fruit

Dinner

8 tablespoons of vegetable meal
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)

Snack

2 servings of fruit
1 glass of milk

Total Calories of The Day: 1342

Day 2

Breakfast

Tea or coffee (unsweetened)
2 matchbox sized portions of feta cheese (low fat),
Cucumber, tomato
Whole wheat bread (1 thin slice)

Snack

An apple (medium-size)

Lunch

100 grams of chicken breast (grilled or boiled)
1 glass of buttermilk,
Salad (lean)
Whole wheat bread (1 thin slice)

Snack

1 small-size feta cheese toast

Dinner

1 scoop of soup
8 tablespoons of vegetable meal
1 glass of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)

Snack

1 servings of fruit
1 glass of milk

Total Calories of The Day: 1474

Day 3

1400 calories a day male

1400 calories a day male – Third day meal plan

Breakfast

Tea or coffee (unsweetened)
2 matchbox sized portions of feta cheese (low fat),
Cucumber, tomato
Whole wheat bread (1 thin slice)

Snack

2 servings of fruit

Lunch

100 grams of red meat (grilled or boiled)
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)

Snack

1 slice of bread
1 matchbox feta cheese (low fat)

Dinner

8 tablespoons of vegetable meal
1 glass of yogurt
Salad (nonfat)
6 tablespoons of pasta

Snack

2 servings of fruit

Total Calories of The Day: 1391

Day 4

Breakfast

Tea or coffee (unsweetened)
1 hard-boiling egg
Cucumber, tomato
Whole wheat bread (1 thin slice)

Snack

2 servings of fruit

Lunch

100 grams of chicken breast (grilled or boiled)
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)

Snack

Half of a bagel
1 matchbox size feta cheese (low fat)

Dinner

8 tablespoons of vegetable meal
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)

Snack

3 servings of fruit
A glass of milk

Total Calories of The Day: 1314

Day 5

1400 calories a day male

1400 calories a day male – Fifth day meal plan

Breakfast

Tea or coffee (unsweetened)
1 hard-boiling egg
Cucumber, tomato
Whole wheat bread (1 thin slice)

Snack

1 small-size feta cheese toast
1 glass of milk

Lunch

8 tablespoons of vegetable meal
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)

Snack

2 salted biscuits
1 matchbox-sized portion of feta cheese (low fat)

Dinner

100 grams of fish (grilled or steamed)
Salad (nonfat)
6 tablespoons of rice (cooked)

Snack

2 servings of fruit

Total Calories of The Day: 1422

Day 6

Breakfast

Tea or coffee (unsweetened)
2 matchbox sized portions of feta cheese (low fat),
Cucumber, tomato
Whole wheat bread (1 thin slice)

Snack

2 servings of fruit

Lunch

100 grams of red meat (grilled or boiled)
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)

Snack

1 slice of bread
1 matchbox sized portion of feta cheese (low fat)

Dinner

8 tablespoons of vegetable meal
1 glass of yogurt
Salad (nonfat)
6 tablespoons of pasta

Snack

2 servings of fruit

Total Calories of The Day: 1391

Day 7

Breakfast

Tea or coffee (unsweetened)
1 hard-boiling egg
3 olives
Cucumber, tomato
Whole wheat bread (2 thin slices)

Lunch

1 scoop of soup
8 tablespoons of vegetable meal
Half a bowl of yogurt
Salad (nonfat)
Whole wheat bread (3 thin slices)

Snack

1 small feta cheese toast

Dinner

100 grams of fish (grilled or steamed)
Salad (nonfat)
6 tablespoons of rice (cooked)

Snack

3 servings of fruit

Total Calories of The Day: 1414

References:

https://www.ncbi.nlm.nih.gov/books/NBK218769/

Printable (PDF) 1400 Calories a Day Male

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Tea or coffee (unsweetened)
2 matchbox size feta cheese (low fat),
Cucumber, tomato
Whole wheat bread (2 thin slices)
Tea or coffee (unsweetened)
2 matchbox size feta cheese (low fat),
Cucumber, tomato
Whole wheat bread (1 thin slice)
Tea or coffee (unsweetened)
2 matchbox size feta cheese (low fat),
Cucumber, tomato
Whole wheat bread (1 thin slice)
Tea or coffee (unsweetened)
1 hard-boiling egg
Cucumber, tomato
Whole wheat bread (1 thin slice)
Tea or coffee (unsweetened)
1 hard-boiling egg
Cucumber, tomato
Whole wheat bread (1 thin slice)
Tea or coffee (unsweetened)
2 matchbox size feta cheese (low fat),
Cucumber, tomato
Whole wheat bread (1 thin slice)
Tea or coffee (unsweetened)
1 hard-boiling egg
3 olives
Cucumber, tomato
Whole wheat bread (2 thin slices)
Snack An apple (medium-size) An apple (medium-size) 2 servings of fruit 2 servings of fruit 1 small-size feta cheese toast
1 glass of milk
2 servings of fruit
Lunch 100 grams of red meat (grilled or boiled)
1 glass of buttermilk,
Salad (lean)
Whole wheat bread (2 thin slices)
100 grams of chicken breast (grilled or boiled)
1 glass of buttermilk,
Salad (lean)
Whole wheat bread (1 thin slice)
100 grams of red meat (grilled or boiled)
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)
100 grams of chicken breast (grilled or boiled)
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)
8 tablespoons of vegetable meal
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)
100 grams of red meat (grilled or boiled)
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)
1 scoop of soup
8 tablespoons of vegetable meal
Half a bowl of yogurt
Salad (nonfat)
Whole wheat bread (3 thin slices)
Snack 2 salted biscuits
1 portion of fruit
1 small-size feta cheese toast 1 slice of bread
1 matchbox feta cheese (low fat)
Half of a bagel
1 matchbox size feta cheese (low fat)
2 salted biscuits
1 matchbox-size feta cheese (low fat)
1 slice of bread
1 matchbox feta cheese (low fat)
1 small feta cheese toast
Dinner 8 tablespoons of vegetable meal
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)
1 scoop of soup
8 tablespoons of vegetable meal
1 glass of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)
8 tablespoons of vegetable meal
1 glass of yogurt
Salad (nonfat)
6 tablespoons of pasta
8 tablespoons of vegetable meal
1 bowl of yogurt
Salad (nonfat)
Whole wheat bread (1 thin slice)
100 grams of fish (grilled or steamed)
Salad (nonfat)
6 tablespoons of rice (cooked)
8 tablespoons of vegetable meal
1 glass of yogurt
Salad (nonfat)
6 tablespoons of pasta
100 grams of fish (grilled or steamed)
Salad (nonfat)
6 tablespoons of rice (cooked)
Snack 2 servings of fruit
1 glass of milk
1 servings of fruit
1 glass of milk
2 servings of fruit 3 servings of fruit
A glass of milk
2 servings of fruit 2 servings of fruit 3 servings of fruit
Total calories for the day 1342 1474 1391 1314 1422 1391 1414

See Also:

1400 Calorie Meal Plan for Type 2 Diabetes

1500 Calorie Diet for Men (Printable Meal Plan)