Single serving boxes of raisin only have 130 calories and also work towards your daily fiber requirement. Being that they are naturally sweet, it is a good fit for those who have a sweet tooth. A regular handful of plain almonds have about 90 calories and are comprised of “good fat”. Laughing cow produced a light cheese that comes in a wedge; it has only 35 calories and is a good daily source of calcium. If you don’t prefer Laughing cow, BabyBell Light cheese has only 50 calories which also makes it a good snack for on the go.

Choose your favorite fruits and raw veggies, cut them up and pack them in a bag to carry with you and munch on. Calories depend on the ones you choose, but you can’t go wrong with fresh fruits and vegetables (without sauce). They are good to help you lose weight, replenish your energy needs as well as fill your cravings which will help you to avoid bad food choices.

A individual carton of soy milk has about 120 calories and has no cholesterol, this is good for the heart conscious dieter.  Yogurt these days comes in just about every flavor you can imagine, on average they are between ninety and one hundred thirty calories per cup.  By now you are well on your way to your 1400 calorie meal plan but doing great!  If you like desserts, pick one in your favorite flavor. This is also a great low calorie snack that will help you maintain your weight loss or health goals. . Grace’s Sunflower Seeds Petite Cookies are another great option. These cookies are satisfying and taste wonderful. Six cookies per serving come to only 130 calories. Stick with just four or five for about 110 calories or less.

They also have a good portion of your day’s dietary fiber and a good protein count. If you are unable to find them in your regular store, then check your local natural foods co-op or health food store. Flavored rice crisp can be a great alternative to chips, although they have no whole grain or fiber there is also no saturated or Trans fats in them. This option is available from many brands and all have almost equal calories which equal about 70 per serving. On average the serving is 9-12 chips.

Many individuals assume that a veggie diet automatically brings a dramatic weight loss. However, a vegetarian diet is not always low in calories. Remember, sodas and French fries are vegetarian foods! That being said, research has shown that people who follow a 1400 calorie vegetarian meal plan are typically thinner and leaner than people who are not vegetarians. This is likely due to the fact that a veggie diet usually includes more fruits, vegetables, plant proteins, and whole grains. These foods are typically more satisfying and lower in calories than a lot of foods in a non-vegetarian diet. Vegetarian diets also tend to be lower in saturated fats.

In any type of diet, including a vegetable based diet, you must make good choices and exercise portion control. If you consume vegetarian foods that are high in fat – for example: soy based cheese, soy dogs, snack foods and desserts – you can actually gain weight.

If you eat the “good” types of vegetarian foods, such as fruits, vegetables, whole grains, and plant based protein, in the right portion sizes, and also burn more calories than you consume, you will lose weight. Of course, the same is true of a non-vegetarian diet! Eating non-vegetarian foods that are lower in calories, exercising portion control, and burning more calories than you consume will also cause you to lose weight. If you do choose to begin a veggie diet, you will need to carefully plan to ensure you are getting all the different nutrients your body needs. To ensure you are eating a well-balanced diet, you should include a wide selection of fruits and vegetables, seeds, legumes, whole grains, nuts and others. Good choices for vegetarian protein include low fat dairy products, beans, and other legumes.

A 1400 calorie diet may seem restrictive if your are used to consuming more than 4,000 calories per day, however there is plenty of ways to change to a lower daily consumption without feeling starved or deprived of flavorful food.

When you think about what you eat, coffee, sodas, chips, candy, pastries and so on, you will notice many of these have little to no nutritional value but have high calorie content. When implementing a 1400 calories diet, try to replace these “empty calorie” foods with other options that benefit your health.

For breakfast instead of a heavy meal of pancakes, bacon, eggs and so on, choose a piece of toast with natural jam, a bowl of whole wheat cereal topped with fruit and a glass of milk or juice. You won’t feel starved but you will have cut back on your calorie intake tremendously.

Skip the burger and fries and shake for lunch. You can still eat out; opt for a fresh wrap with grilled chicken and a three bean side. Sweetened pita bread can satisfy that sweet tooth. For dinner, avoid overly large meals that are starch heavy and nutrient light. Have your steak but choose a smaller size and choose steamed veggies over a loaded potato.

Making these simple changes to your daily eating habits will have a big effect on your weight. You will find after a sort amount of time your clothes are looser and your body feels lighter.

A 1400 calorie meal plan is a specific diet available for both males and females; it is formulated for optimal weight loss in a reasonable amount of time.  The typical plan has two snacks and three main meals to be consumed throughout the day. Dietitians recommend each mean should be the same size to help your body consistently metabolize the same amount of food. In these three meals and two snacks, you must assure to consume at least four portions of vegetables and fruits daily.

There are a host of plan options that cater to your particular taste and lifestyle, assure you choose the one that best works for you. For a 1400 calorie meal plan to be successful, you must be consistent. Skipping meals or mindless snacking is something that will break that consistency.  When you eat on time as well as allow yourself twice daily healthy snacks, you teach your body to maintain a healthy metabolic rate and you also prevent those random food cravings that cause people binge eat.

Since the human body needs fuel to keep you metabolism up, you should think of calories as “firewood”. When you provide small amounts of high quality fuel, the “fire” that is your metabolism will burn brightly. If you give your body empty calories, it is the same as adding paper to the fire; it burns but has very little positive effect. If you give your body sturdy meals then it will help your metabolism run like adding wood to a fire.

Protein is the best source of good calories for your body; however your diet should not be overly rich with protein as you will find that it lacks the other necessary nutrients. Also keep an eye on your serving sizes. Many people think that is the amount you are required to eat every meal. In actuality they are simply suggestions meant to guide you. As a suggestion, try to follow the below servings for a balanced 1400 calorie meal plan.

Bread, rice, pasta and cereals

One serving should be around only 80 calories.

Examples:

Two slices of diet or thin bread

Half of an English muffin

One small dinner roll

One six inch tortilla

Four crackers

One ounce of cereal, without milk

Fruits

One serving should be around only 60 to 80 calories.

Examples:

Two table spoons of raisins

One small banana, apple or orange

One half cup of canned fruit without syrup

One half cup of fruit juice

Vegetables

One serving should be around only 30 to 40 calories.

Examples:

Three fourths cup of vegetable juice

One half cup of cooked veggies

One half cup of chopped veggies

One half cup of raw veggie options

One whole cup of leafy green veggies

Dairy

One low fat serving amounting to no more that 90 calories