Need diet help

[Chompsuey]

What are the best foods to intake and the ones to absolutely stay away from? I'm starting a 1400 cal/day diet and it seems my options are extremely limited if I want to eat 5 times a day. I do 30-45 min cardio and 30 minutes of weights 6 days a week. I''m using shakeology for my dinner meal replacement after working out and my water consumption is plenty. My goal is to lose the 40 lbs ive gained the last 3 years.