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 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 – 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 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 – 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 serving of fruit
1 glass of milk
Total Calories of The Day: 1474
Day 3
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 – 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/
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
