1400 Calorie Meal Plan For Weight Loss

Are you looking for a weight-loss meal plan? You are in the right place. I am Noah, a dietitian and weight loss coach. I created this 1400-calorie menu for my significant other’s fat loss plan. 

This meal plan includes four meals, one snack, and one protein shake before bed. This meal plan aims to stay within a calorie deficit and increase protein intake while also consuming the proper amount of all the other nutrients. 

Please let me know if you tried this meal plan in the comments below and how it went. You can get on the email list to get notified when I release a new meal plan.

Meal Plan Outline:

  • Meal One: Whey protein shake with water
  • Meal Two: English muffin breakfast sandwich (Low-calorie) 
  • Meal Three: One skillet: ground turkey pasta 
  • Meal Four: Fish (tilapia, tuna, shrimp, salmon.) with potatoes, broccoli and asparagus. 
  • Before Bed: Casein Protein and creatine monohydrate with milk. (30 min before bed) 
  • Pre-workout: Fruit (Banana) 

How to Meal Prep: 

To prepare this meal plan, you will need to prepare three recipes in advance: the English muffin breakfast sandwich, turkey pasta, and baked potatoes. This leaves you with cooking your protein and vegetables for dinner each night. You can also cook these ahead of time. 

Who Is This Meal Plan For?

This meal plan was designed for a 25-35-year-old female who strength-trains 4-5 times per week, works as a stylist (on her feet most of the time), weighs ~170 pounds, and is looking to lose about 30 pounds. 

This meal plan is similar to the 2000 calorie meal plan. The only difference is that this 1400 calorie meal plan has a smaller snack. Paring the two meals is a perfect plan for couples (male and female) looking to lose weight. 

Week One 1400 Calorie Meal Plan: 

All of the meals pre portioned for the 1400 calorie weight loss meal plan for females

Meal One: (120 Calories) 

  • Mix one scoop of whey protein powder with water. 

Meal Two: (360 Calories) 

Meal Three: (360 Calories) 

Meal Four: (310 Calories) 

  • One portion of fish (tilapia, tuna, shrimp, salmon) with one serving (125 grams) of baked potatoes and one portion (75 g) of broccoli or asparagus. 

Before Bed: (120 Calories)

  • Mix one scoop (5 grams) of creatine monohydrate and 1 scoop (32 grams) of casein protein with 1 cup of milk. (30 min before bed) – Casein Protein Shake Recipe

Pre-workout: (100 Calories)

  • 30 minutes to an hour before your workout, consume one serving of fruit (Banana) 


Nutrition: 1400 calories, 138 grams of protein, 145 grams of carbohydrate, 26 grams of fiber, 32 grams of fat, 9 grams of saturated fat, 2300 mg of sodium. 


This 1400-calorie meal plan was easy to prepare, and while I ate the 2000-calorie version of this meal plan, my significant other enjoyed it. She also had similar feedback: portions were too small. 

This means next week, we will focus on recipes that, overall, have more volume and larger portions with equal amounts of calories.  

If you want to stay current and find all the meal plans used during this weight loss phase, visit the 12 Weeks of Weight Loss Meal Plans For Females. 

If you are interested in one-on-one coaching, sign up for the waitlist.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.