1400 Calorie Diet For Women

If you are a woman and looking forward to losing some quick weight, this 1400 calorie diet for women is undoubtedly the best way to supplement your efforts. You may also check out the list of different types of 1400 calorie plans.

Unlike men, women need fewer calories to go by their daily routines, but their requirements of vitamins and minerals are still on the higher side.

So, while you are looking to lose that unwanted fat around your body, you need not compromise on the nutrition part by any means.

What is a 1400 calorie diet for women?

This diet plan is specially customized to support your weight loss goals and must bring all the right and healthy food options to your meal platter. Moreover, you need to limit down your daily calorie intake to around 1400 calories.

Speaking of healthy food options, you must include all the fresh fruits, vegetables, lean meats, healthy fats and fibers. Also, you need to ensure drinking enough water( at least 2-3 litres) in between your meals.

Now, once you have decided to start ahead with this printable 1400 calorie diet for women, there are specific guidelines you must adhere to, to get the desired results.

General guidelines for the 1400 calorie diet for women

  • Your diet must include all the fruits, vegetables, whole grains, low-fat dairy and lean proteins
  • You must include Iron-rich food options like Chicken, red meat, kale, spinach and broccoli in your diet
  • Women require more Vitamins and Calcium so food items like cheese, yogurt, tofu, salmon and eggs must be a part of your daily diet
  • It would help if you also get indulged in regular low/mid/high-intensity physical activity levels according to your strengths and capabilities
  • Avoid all the sugary, refined and processed food items during this diet plan

 

 

Weekly Planner for a 1400 calorie diet for women

Day 1.

1400 calorie diet for women - tropical green smoothie

1400 calorie diet for women – tropical green smoothie

 Breakfast- 1 serving of tropical green smoothie

Snack- 1 serving of scrambled eggs with onion flakes and 1 serving of cinnamon apple bites 

Lunch- 2 servings of cantaloupe with 1 serving of cheese on toast  

Snack- 1 serving of oat bran and cinnamon with 1 apple

Dinner- 2 servings of scrambled eggs and broccoli with 1 serving of grilled peaches and honey

Total calories for the day-1398

 

Day 2.

1400 calorie diet for women - coconut blueberry protein shake

1400 calorie diet for women – coconut blueberry protein shake

Breakfast- 1 serving of coconut blueberry protein shake with 1 cup of strawberries 

Snack- 2 servings of protein pancakes with 1 slice of buttered toast

Lunch- 2 servings of southwest salsa eggs

Snack- 1 serving of oats with granola ( 1 oz)

Dinner- 1 serving of turkey style zucchini fritters and 1 serving of fruit salad

Total calories for the day-1402  

 

Day 3.

1400 calorie diet for women - coconut cinnamon oats 

1400 calorie diet for women – coconut cinnamon oats

Breakfast- 1 cup of coconut cinnamon oats

Snack- 1 serving of egg white omelet with 1 apple

Lunch- 1 serving of spinach and mushroom scramble with 1 serving of cinnamon apple bites

Snack- Granola (2 oz)

Dinner- 1 serving of gluten-free banana egg pancake with 1 orange 

Total calories for the day-1397

 

Day 4.

1400 calorie diet for women - mango trifle

1400 calorie diet for women – mango trifle

Breakfast- 2 slices of buttered toast with cinnamon 

Snack- 1 serving of mango trifle with 1 orange 

Lunch- 1 serving of quick home fries

Snack- 1 serving of avocado toast

Dinner- 1 serving of baked spinach and eggs with 1 cup of non-fat Greek yogurt

Total calories for the day-1401

 

Day 5.

1400 calorie diet for women - oats and cottage pancakes

1400 calorie diet for women – oats and cottage pancakes

Breakfast- 2 servings of egg white spinach omelet with 1 orange 

Snack- 1 serving of oats and cottage pancakes with 1 cup of strawberries

Lunch- 1 serving of quick home fries

Snack- 1 serving of protein pancake with pecans (1 oz)

Dinner- 1 serving of banana and almond butter toast 

Total calories for the day-1402

 

Day 6.

1400 calorie diet for women - scrambled eggs

1400 calorie diet for women – scrambled eggs

Breakfast- 2 servings of scrambled eggs and broccoli with 1 cup of blueberries

Snack- 1 serving of poached eggs with bacon and tomatoes  

Lunch- 1 serving of ham and cottage cheese sandwich

Snack- 2 servings of egg whites and spinach omelet   

Dinner- 1 serving of banana and almond butter toast

Total calories for the day-1396

 

Day 7.

1400 calorie diet for women - buttered toast with cinnamon   

1400 calorie diet for women – buttered toast with cinnamon

Breakfast- 2 slices of buttered toast with cinnamon   

Snack- 1 serving of asparagus omelet with 1 cup of strawberries 

Lunch- 2 servings of egg white spinach omelet with 1 serving of whole-wheat toast

Snack- 1 serving of mango trifle with 1 orange 

Dinner- 1 serving of strawberry banana Greek yogurt with honey 

Total calories for the day-1404

Bottom line for the 1400 calorie diet for women

You have to show some hard determination and dedication to bring up the desired results from this diet plan. Set your goals beforehand while planning your meals and schedule accordingly.

Printable (PDF) 1400 calorie diet for women

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 1 serving of tropical green smoothie 1 serving of coconut blueberry protein shake with 1 cup of strawberries 1 cup of coconut cinnamon oats  2 slices of buttered toast with cinnamon  2 servings of egg white spinach omelette with 1 orange  2 servings of scrambled eggs and broccoli with 1 cup of blueberries 2 slices of buttered toast with cinnamon   
Snack 1 serving of scrambled eggs with onion flakes and 1 serving of cinnamon apple bites  2 servings of protein pancakes with 1 slice of buttered toast 1 serving of egg white omelette with 1 apple 1 serving of mango trifle with 1 orange  1 serving of oats and cottage pancakes with 1 cup of strawberries 1 serving of poached eggs with bacon and tomatoes   1 serving of asparagus omelette with 1 cup of strawberries 
Lunch 2 servings of cantaloupe with 1 serving of cheese on toast   2 servings of southwest salsa eggs 1 serving of spinach and mushroom scramble with 1 serving of cinnamon apple bites 1 serving of quick home fries 1 serving of quick home fries 1 serving of ham and cottage cheese sandwich 2 servings of egg white spinach omelette with 1 serving of whole-wheat toast
Snack 1 serving of oat bran and cinnamon with 1 apple 1 serving of oats with granola ( 1 oz) Granola ( 2 oz) 1 serving of avocado toast 1 serving of protein pancake with pecans ( 1 oz) 2 servings of egg whites and spinach omelette    1 serving of mango trifle with 1 orange 
Dinner 2 servings of scrambled eggs and broccoli with 1 serving of grilled peaches and honey 1 serving of turkey style zucchini fritters and 1 serving of fruit salad 1 serving of gluten-free banana egg pancake with 1 orange  1 serving of baked spinach and eggs with 1 cup of non-fat Greek yogurt 1 serving of banana and almond butter toast  1 serving of banana and almond butter toast 1 serving of strawberry banana Greek yogurt with honey 
Total calories for the day 1398 1402   1397 1401 1402 1396 1404

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