What does 1,400 calories look like in a day?

1,400 calories is a common target for women losing about 1 lb a week. Protein at every meal and a big salad at lunch keep it comfortable.

1,0001,2001,3001,4001,5001,6001,8002,0002,5003,000
1,400calories
99 gprotein
146 gcarbs
49 gfat
23 gfiber

Breakfast

320 kcal
Scrambled eggs1⅔ large eggs · 101 g150kcal Whole wheat bread1¼ slices · 40 g100kcal Orange1 orange · 143 g70kcal

Lunch

490 kcal
Chicken breast (roasted)100 g165kcal Spinach (raw)2¼ cups · 65 g15kcal Red bell pepper¾ medium pepper · 96 g25kcal Feta cheese1 oz · 28 g75kcal Olive oil¾ tablespoon · 10 g90kcal Quinoa (cooked)½ cup · 100 g120kcal

Snack

190 kcal
Apple1 medium apple · 183 g95kcal Peanut butter1 tablespoon · 16 g95kcal

Dinner

400 kcal
Shrimp (cooked)18 large shrimp · 101 g120kcal Pasta (cooked)1 cup (spaghetti) · 120 g190kcal Broccoli1⅔ cups (chopped) · 147 g50kcal Parmesan cheese2 tablespoons · 10 g40kcal

How to use this menu

Treat it as a template, not a rulebook. Swap foods within a meal for others with similar calories: every food page on this site shows exactly how much 100, 200 or 500 calories is. Not sure 1,400 is right for you? Calculate your own target.

Calorie targets below 1,200 (women) or 1,500 (men) a day should only be followed with medical supervision. Totals are calculated from USDA FoodData Central.

Free printable

The 100-calorie cheat sheet

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.