1400 Calorie Diet:

A 1400 calorie diet is a healthy diet and will allow most people to lose weight at a safe pace while not feeling starved and deprived. 1200 calorie diets are probably the most common diets but let's say that you have calculated the number of calories you need to consume to reach or maintain your goal wait and you need more than 1200, like 1400 or 1600 or for males or very active people, maybe even more than that?

If you only need a small number over 1200 such as an extra 200, those can easily be achieved by taking the standard 1200 calorie a day diet and adding 2 items of approximately 100 calories resulting in a 1400 calorie diet. Possible choices for the 200 additional calories are 2 pieces of fruit, 2 slices of whole wheat bread, a cup of skim milk and a cereal bar. Just make sure that the extra 200 calories are in the same type of food categories allowed in the diet.

Since smaller meals keep your metabolism up, it is best to add the extra 200 calories as an additional little mini meal or as 2 separate healthy snacks instead of adding them to one of the meals already part of the diet plan. Here is a sample menu:

For breakfast:

1. 1 cup of Cantaloupe
2. For scrambled eggs, you can have a half cup of egg substitute: or, you can eat one egg and one egg white. You can top this off with 1 teaspoon of butter.
3. Dry whole wheat English muffin (Allowed add a little jam should you want to flavor or wet it up. Also, 1 teaspoon of butter is fine.)
4. 1 cup of fat free milk
5. 1 half cup of strawberries

For lunch: 

1. 1 cup of fat free milk
2. Peanut butter and jelly sandwich (Make this with 2 teaspoons of peanut butter and 2 teaspoons of jelly, and the bread should be whole wheat.)
3. 1 half cup of celery sticks
4. 1 half cup of baby carrots
5. Small roll 2 and ½ inches in size
6. Should you want a satisfying meal, you can make a veggie salad that consists of the following

1 cup mixed greens

1 third cup carrots 

1 third cup tomatoes

1 third cup cucumbers 

1 half cup canned chickpeas

 2 tablespoons chopped eggs 

 2 tablespoons reduced-calorie dressing

For dinner:

1. Mixed greens with 1 teaspoons of reduced fat dressing
2. For spaghetti, you should have 1 cup whole wheat spaghetti 1/4 cup meatless pasta sauce. With that, you may have 2 tablespoons Parmesan 2 teaspoons chopped basil.