It is important to eat healthy and keep your diet in check. It is healthy to consume 1400 calories a day. You can choose from several free diet meal plans that you can choose from. Below is a 1400 calorie meal plan, that can be tweaked a little, and personalized.

Breakfast: ½ a cup of egg substitute, or a whole egg, and 1 white egg with a teaspoon of butter (which of course is optional), makes for the most famous breakfast delight. Additionally, a cup of cantaloupe and whole wheat bread or an English muffin should do the trick.

An optional menu to this would be a cup of fat free milk, ½ cup of strawberries, and a whole wheat muffin.

Most people do think that stopping butter and oil will help you reduce weight. But in reality, our body needs the basic needs of nourishment, and one teaspoon of butter would work out well.

Snack: Always remember that eating more than three meals a day is necessary. Eat in small quantities, but eat more often. Two tablespoons of granola + ¼ cup fat-free milk or one graham cracker, can fill your little biscuit urges. Consume this with one cup of fat free milk with two tablespoons of chocolate syrup.

Lunch: Milk is the healthiest item we can all consume. A cup of fat-free milk, would do you best.

You need some whole food to last you the entire day. Peanut butter and jelly is a good combination for a light lunch. You can eat two tablespoons of jelly or jam with two slices of whole wheat bread. In case you don’t have a full stomach, ½ cup celery sticks and ½ cup baby carrots can be a good filler. To replace the sandwich, you could make do with a roll, which should be about 2 ½ inches. Add in all your collection of fresh greens and veggies, you can add one cup of the greens, 1/3 cup carrots, 1/3 cup tomatoes, 1/3 cup cucumber, ½ cup canned chickpeas, 2 tablespoons chopped eggs, and finally 2 tablespoons of reduced calorie dressing. It would be your pick to add in any more special ingredients you would like.

Dinner: This would, as the saying goes, be your beggar meal for the day. This is the time where you eat the least. Two cups of mixed greens, with just one tablespoon of reduced- calorie dressing. A cup of whole wheat spaghetti, ¼ cup of meatless pasta sauced and two tablespoons of parmesan and chopped basil would make for a perfect supper meal. Remember, you need to eat less, but just enough to last you your sleeping hours.