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 for vitamins and minerals are still higher.
So, while you want 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 your daily calorie intake to around 1400 calories.
Speaking of healthy food options, you must include all fresh fruits, vegetables, lean meats, healthy fats and fibers. Also, you must ensure drinking enough water( at least 2-3 liters) 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 get the desired results.
General guidelines for the 1400 calorie diet for women
- Your diet must include all 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.
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.
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
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.
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.
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.
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.
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
The 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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