The 1,400 calories slimming diet predicts a loss of up to 4 kg per month. On a slimming diet, you need to eat everything, but in reasonable amounts. You can also lose weight without starving yourself. We publish a weekly menu for a 1400 calorie diet along with recipes for simple dishes.

A slimming dietmust provide all the nutrients in the right amounts with a reduced caloric value. The percentage of protein increases, but the amount of fat and carbohydrate ingested is lower. The rate of weight loss depends on how much we reduce the energy value in relation to the demand. If the body uses 2500 kcal per day, then by eating 1500 kcal, we will lose about 1 kg per week, and if we reduce the caloric value to 2000 kcal - about 1/2 kg per week.

We propose a1400 kcal diet , thanks to which you can loseup to 4 kg per month ! It has been designed to provide all the ingredients needed by the body.Menu for the whole weekpresented below, use it as long as possible. Remember to drink 1.5-2 liters of water during the day. The effect of the diet will be even better if you start to move more. Our diet consists of 5 meals a day, better not to eat in between, but if you have to, choose wisely.

1400 kcal diet: acceptable snacks

During the day, you can eat half a handful of nuts or a tablespoon of seeds or pips. Choose those without the addition of oil, s alt, flavored shell or coating. Walnuts provide omega-3 fatty acids, almonds and hazelnuts are the treasury of vitamin E. Sunflower seeds contain calcium, magnesium, potassium, and vitamin E. A handful of pumpkin seeds provide half the daily dose of vitamin E and 1/3 of magnesium.

You can also reach for crunchy dried vegetable and fruit slices or whole grain wafers. Choose those without s alt, sugar or chocolate glaze. Remember that although they provide B vitamins and minerals, they are caloric, just like dried fruit. Although they are rich in vitamins, minerals and fiber, you can indulge in a few figs, plums, dates or apricots a few times a week.

1400 kcal diet: 1 day

I breakfastCottage cheese with apple: 15 grams of granulated cottage cheese, 1/2 apple, tablespoon of chopped almonds, tablespoon of bran, teaspoonhoney, cinnamon. Tip: Grate the apple, mix with the cheese, almonds and bran, add honey and season with cinnamon.

2nd breakfastVegetable salad (20 grams) of boiled vegetables with yogurt, a slice of wholemeal bread

Dinner40 dag of stuffed eggplant, 20 dag of Chinese cabbage salad

Afternoon tea2 medium carrots

Dinner350 ml broccoli soup, graham toast

1400 kcal diet: day 2

I breakfastSandwiches with cheese paste: 2 slices of whole grain bread, 2 leaves of lettuce, 7 grams of lean cottage cheese, 3-4 dried tomatoes, a teaspoon of olive oil, basil leaves. Tip: Finely chop the tomatoes and basil, mix with cottage cheese and olive oil, season to taste. Serve as an addition to bread.

2nd breakfastYoghurt with muesli: 15 grams (small package) of natural yoghurt, 3 dried apricots, 2 tablespoons of muesli

LunchSalmon with vegetables, 1/2 bag of brown rice

Afternoon teaMedium apple, brown rice waffle

DinnerSandwiches: 2 slices of pumpernickel, 5-7 leaves of lettuce, medium cucumber, 1/2 teaspoon of olive oil, 4 slices of turkey loin

1400 kcal diet: day 3

First breakfastOatmeal: 300 ml of 1.5% milk, 3-4 tablespoons of oatmeal, a small apple, a tablespoon of honey, cinnamon. Tip: cook a porridge from milk and cereals, add grated apple and honey, and season with cinnamon.

2nd breakfastEgg salad: 6 leaves of lettuce, 1/5 onion, 1/2 tomato, 2 tablespoons of any sprouts, 1/2 teaspoon of olive oil, hard-boiled egg, a slice of whole wheat bread Tip: Tear the lettuce into pieces, add the chopped onion, tomato, egg and sprouts, and drizzle with olive oil.

Lunch35 dag of soy stew, 1/2 bag of buckwheat, 15 dag of carrot salad

Afternoon teaCocktail: 200 ml of kefir, a small cucumber, a tablespoon of parsley or dill, a few drops of olive oil. Tip: blend the ingredients, add olive oil to the cocktail, season with s alt and pepper to taste and mix.

DinnerSandwich with fish paste: 2 slices of whole grain bread, 5 grams of tuna, 5 grams of lean cottage cheese, a tablespoon of chopped onion, a teaspoon of chives. Tip: mix the cottage cheese with tuna and onion, add s alt and pepper to taste, brush the bread with paste, sprinkle with chopped chives.

1400 kcal diet: 4th day

I breakfastMilk soup: a glass of 1.5% milk, 4 tablespoons of muesli with dried fruit, 1/2 banana

2nd breakfastSandwich: graham bread, 2 slices of chicken sirloin, 2 leaves of lettuce, smallcucumber, 2 tablespoons avocado paste

LunchPasta with sauce: a glass of wholegrain pasta, 30 grams of meat and vegetable sauce (CHECK THE RECIPE), 15 grams of radish salad

Afternoon teaA glass of fresh carrot juice

DinnerSalad: 5-7 leaves of lettuce, 4 tablespoons of canned corn, 3 tablespoons of any sprouts, tomato, tablespoon of black olives, 1/2 teaspoon of olive oil, 5 dag (approx 20 cubes) of feta light cheese, 2 slices of graham bread. Tip: Tear the lettuce leaves, mix with other ingredients, drizzle with olive oil and serve with bread.

1400 kcal diet: day 5

I breakfastPorridge with milk: 1 1/2 cup of milk, 5 grams of millet, 20 grams of seasonal fresh fruit (some of the fresh fruit can be replaced with dried ones). Tip: cook the groats in milk, add chopped fruit, mix.

2nd breakfastCottage cheese sandwich: 2 whole grain toasts, 5 grams of lean cottage cheese, 2 radishes, a teaspoon of chopped onion, a teaspoon of chives, 3-4 tablespoons of natural yogurt. Tip: cut the radishes, mix with yoghurt, onion and chives, season to taste, spread over the toast.

LunchCod with vegetables, 2 whole grain toasts

Afternoon teaVegetables with dip: small cucumber, medium carrot, 1/3 pepper, 5 grams of natural yoghurt, a small clove of garlic, s alt, pepper. Tip: Combine yogurt with chopped garlic, s alt and pepper. Cut the vegetables into sticks and serve with the dip.

DinnerPasta salad: 2/3 cup of wholemeal pasta, 5 cherry tomatoes, tablespoon of black olives, a few basil leaves, 5 grams of feta light cheese, teaspoon of olive oil. Tip: mix the cooked pasta with chopped vegetables, basil, shredded cheese, drizzle with olive oil, season to taste, mix.

1400 kcal diet: 6th day

I breakfastPoached eggs with spinach: 2 eggs, teaspoon of vinegar, 20 grams of spinach, teaspoon of olive oil, a clove of garlic, s alt, 2 slices of whole wheat bread. Tip: add the eggs to a cup, then gently pour them into a saucepan with vinegar-acid boiling water, cook for 2-3 minutes. Remove the cooked eggs with a slotted spoon. Stew the spinach by pouring a small amount of water to the bottom of the saucepan, add the crushed garlic. At the end of cooking, drizzle the spinach with olive oil and s alt.

2nd breakfastFruit salad (20 grams) with 10 grams of natural yoghurt

LunchChicken with vegetables, 1/2 bag of brown rice, 15 grams of white cabbage salad

Afternoon teaA handful of peanuts without s alt

DinnerCocktail: 3 tablespoons of oatmeal,teaspoon of honey, 10 grams of frozen strawberries, 200 ml of kefir, two brown rice wafers. Tip: blend cereal, kefir, strawberries and honey, and serve the smoothie with rice cakes.

1400 kcal diet: day 7

I breakfastCaprese sandwich: 2 slices of whole wheat bread, 1/2 cube of light mozzarella, tomato, 1/2 teaspoon of olive oil, teaspoon of vinegar, a few basil leaves

2nd breakfastCocktail: a glass of 1.5% milk, 1/2 banana, a teaspoon of cocoa, an oatmeal cookie. Tip: blend the milk, cocoa and banana.

DinnerChicken breast (15 grams) rubbed with olive oil mixed with Provencal herbs, fried on a grill pan; a sauce of 10 grams of natural yogurt, a teaspoon of chopped dill, 1/2 bag of brown rice, a salad with 10 grams of carrots and 15 grams of broccoli. Tip: chop the carrots and broccoli, boil them lightly, and drizzle with olive oil before serving.

Afternoon teaMedium orange Dinner 300 ml green pea soup (recipe below), 2 slices of wholemeal bread

Dinner300 ml green pea soup, 2 slices of wholemeal bread

Also check:
  • Calorie calculator
  • Ideal Weight - Calculator
  • BMI calculator - formula for correct BMI
  • The energy value of the product. How to calculate the caloric value of a meal?
  • Glycemic index (IG) - table

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  • Calorie table: bread and cereal products
  • Calorie table: fruit
  • Calorie table: milk and milk products
  • Calorie table: vegetables
  • Calorie table: sweets

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Slimming