Free meal plan
1,400 calorie meal plan
A full week of simple, high-protein meals that add up to about 1,400 calories a day, with portions, calories and protein for every meal and a grocery list.
Daily average
1,400kcal
Calories
120g
Protein
114g
Carbs
48g
Fat
Who this plan is for
A good fit for many women who are shorter or not very active and want steady weight loss. Not sure what you need? The calorie deficit calculator will tell you.
Your 7-day menu
Day 1 · 1,400 calories · 126 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola | 280 | 25 g |
| Lunch Turkey wrap + apple | Whole-wheat wrap, 4 oz turkey breast, lettuce, mustard, 1 apple | 420 | 36 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple | 200 | 25 g |
| Dinner Turkey meatballs + pasta | 5 oz turkey meatballs, marinara, 2 oz whole-wheat pasta, 2 cups zucchini noodles | 500 | 40 g |
Day 2 · 1,400 calories · 114 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Veggie egg scramble + toast | 1 cup egg whites, 1 whole egg, spinach, 1 slice whole-grain toast | 284 | 30 g |
| Lunch Lentil soup + side salad | 1½ cups lentil soup, side salad, 1 oz feta | 397 | 23 g |
| Snack String cheese + almonds | 2 string cheese, 15 almonds | 246 | 16 g |
| Dinner Sirloin + big salad | 6 oz sirloin, large salad, 1 tbsp olive oil | 473 | 45 g |
Day 3 · 1,400 calories · 99 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Protein oats | ½ cup oats, 1 scoop whey, ½ banana, cinnamon | 352 | 30 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 426 | 26 g |
| Snack Hummus + veggies | ¼ cup hummus, 1½ cups cut vegetables | 158 | 6 g |
| Dinner Turkey meatballs + pasta | 5 oz turkey meatballs, marinara, 2 oz whole-wheat pasta, 2 cups zucchini noodles | 464 | 37 g |
Day 4 · 1,401 calories · 138 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Cottage cheese + pineapple | 1 cup low-fat cottage cheese, 1 cup pineapple | 292 | 27 g |
| Lunch Grilled chicken chickpea salad | 5 oz chicken breast, greens, ½ cup chickpeas, light vinaigrette | 438 | 47 g |
| Snack Edamame | 1 cup shelled edamame, sea salt | 185 | 17 g |
| Dinner Sirloin + big salad | 6 oz sirloin, large salad, 1 tbsp olive oil | 486 | 47 g |
Day 5 · 1,400 calories · 113 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Lox on rye | 2 slices rye, 3 oz smoked salmon, 2 tbsp light cream cheese, tomato | 343 | 25 g |
| Lunch Tuna rice bowl | 1 can tuna, ¾ cup rice, cucumber, ½ cup edamame, soy sauce | 457 | 40 g |
| Snack Jerky + baby carrots | 1 oz beef jerky, 1 cup baby carrots | 124 | 10 g |
| Dinner Turkey meatballs + pasta | 5 oz turkey meatballs, marinara, 2 oz whole-wheat pasta, 2 cups zucchini noodles | 476 | 38 g |
Day 6 · 1,400 calories · 122 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Three-egg veggie omelet | 3 eggs, peppers, onion, 1 oz feta | 308 | 21 g |
| Lunch Chicken burrito bowl | 5 oz chicken, ½ cup rice, ½ cup black beans, salsa, lettuce | 485 | 45 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber | 140 | 11 g |
| Dinner Sirloin + big salad | 6 oz sirloin, large salad, 1 tbsp olive oil | 467 | 45 g |
Day 7 · 1,400 calories · 127 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola | 278 | 25 g |
| Lunch Chicken Cobb salad | 5 oz chicken, 1 egg, ¼ avocado, greens, light dressing | 477 | 45 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries | 149 | 17 g |
| Dinner Turkey meatballs + pasta | 5 oz turkey meatballs, marinara, 2 oz whole-wheat pasta, 2 cups zucchini noodles | 496 | 40 g |
Grocery list
Protein
- turkey breast
- whey in water
- turkey meatballs
- egg whites
- whole egg
- sirloin
- whey
- firm tofu
- chicken breast
- smoked salmon
- tuna
- beef jerky
- eggs
- chicken
- hard-boiled eggs
- egg
Dairy
- nonfat Greek yogurt
- feta
- string cheese
- low-fat cottage cheese
- light cream cheese
- single-serve nonfat Greek yogurt
Produce
- berries
- lettuce
- apple
- zucchini noodles
- spinach
- side salad
- large salad
- banana
- mixed vegetables
- cut vegetables
- pineapple
- greens
- tomato
- cucumber
- baby carrots
- peppers
- onion
- avocado
Pantry
- granola
- Whole-wheat wrap
- mustard
- marinara
- whole-wheat pasta
- whole-grain toast
- lentil soup
- almonds
- olive oil
- oats
- cinnamon
- brown rice
- hummus
- chickpeas
- light vinaigrette
- shelled edamame
- sea salt
- rye
Tips to make it work
- Hit your protein first. Every meal here has a solid protein source. It keeps you full and protects muscle.
- Swap freely. Trade any meal for another of the same type. Calories are similar.
- Measure oils and sauces. A tablespoon of oil is about 120 calories, and that’s where most hidden calories come from.
- Prep twice a week. Cook proteins and grains on Sunday and Wednesday so meals take 5 minutes.
- Log what you eat. Even a quick log keeps you honest and shows what’s working.
Questions
How much weight will I lose on 1,400 calories a day?
It depends on how many calories you burn. If your maintenance is about 1,900 calories, eating 1,400 a day works out to roughly 1 pound a week. Use the calorie deficit calculator to see your number.
Is 1,400 calories enough?
For many people trying to lose weight, yes. Make sure you’re getting enough protein (most meals here have 25–45 grams) and lots of vegetables.
Can I swap meals?
Yes. Swap any breakfast for another breakfast, any lunch for another lunch, and so on. They’re all in a similar calorie range.
Can I use this plan if I’m vegetarian?
Check out the vegetarian meal plan, or build a free personalized plan around your diet and the foods you won’t eat.
More meal plans
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This meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before starting a new diet, especially if you have a medical condition.