1400 Calorie Meal Plan

Are you looking for a 1400 calorie meal plan for weight loss? You’ve come to the right place! This 1400 calorie diet was created by a registered dietitian and included three example menus. Each recipe contains ingredients (in grams), instructions, and nutrition information. 

Each day and menu has a nutrition summary breakdown. Plus, stick around till the end, when we will answer some questions. 

Let’s jump in! 

What foods should you include on a 1400-calorie diet? 

As a dietitian, I suggest incorporating various nutrient-dense foods from all five food groups to create a balanced 1400-calorie meal plan. The five food groups are lean proteins, whole grains, low-fat dairy, fruits, and vegetables.

• Lean proteins such as chicken, turkey, or tofu support muscle growth and repair. 
• Whole grains like brown rice, quinoa, and whole-wheat bread provide sustained energy and essential fiber. 
• Fruits and vegetables offer essential vitamins, minerals, and antioxidants for overall health. 
• Healthy fats from sources like avocados, nuts, seeds, and oily fish for optimal brain function and hormone regulation. 
• Low-fat dairy products or alternatives, such as almond milk, ensure adequate calcium and vitamin D intake for strong bones and teeth. 

Including each food group in your meal plan will give your body the necessary nutrients to thrive at a 1400-calorie level.

This meal plan was designed using Cronometer.

Are you finding it hard to manage your nutritional intake? As a dietitian, I’ve found Cronometer to be an invaluable tool. This app tracks more than 60 nutrients with precision and ease. Join the millions of users who have transformed their dietary habits with Cronometer and start reaching your nutrition goals. Signup now for FREE!

How many calories should I eat?

The number of calories will vary from person to person. It will depend on age, gender, height, weight, and activity level. According to the 2020-2025 Dietary Guidelines for Americans, the average adult male needs 2200-3200, and females need 1800-2400 calories daily, depending on their activity level. 

Based on the current evidence, a 1400-calorie diet may only suit some. For example, an adult male who lives an active lifestyle will, on average, need 3200 calories daily. 1400 calories make up less than half of the required nutrients for this individual. 

Please note: This 1400-calorie meal plan includes dairy, eggs, gluten, and soy ingredients. It has been designed for individuals without any food allergies or dietary restrictions. If you have specific nutritional needs, please consult a dietitian for personalized guidance.

1400 calorie meal plan 

1400 calorie menu day 1: 

Breakfast	Scramble with oats	428 cal
Snack	Apple & string cheese	168 cal
Lunch	Grilled chicken wrap	373 cal
Snack	Almonds	174 cal
Dinner	Tilapia roasted potatoes & asparagus	256 cal

1400 calorie menu day 2:

Breakfast	Breakfast Sandwich	344 cal
Snack	Greek yogurt	153 cal
Lunch	Chicken pasta salad	394 cal
Snack	Banana	105 cal
Dinner	Salmon sweet potatoes and broccoli	399 cal

1400 calorie menu day 3:

Breakfast	Greek yogurt bowl	397 cal
Snack	Peach	90 cal
Lunch	Turkey sandwich	382 cal
Snack	Hummus and veggies	129 cal
Dinner	Beef enchiladas	422 cal

All nutrition information was created using Cronometer. This is one of my favorite food journaling applications on the market. While I do receive a commission from Cronometer, as a dietitian, I have been a paying customer of theirs for over 5 years! Using the Cronometer app, I am confident I meet all my nutrition and health goals.

Day One: 

Breakfast Scramble Eggs and Oats

Ingredients:	Grams	Volume/Quantity
Whole egg	50 g	1 egg
Egg whites	150 g	5 oz
Veg (tomato, spinach etc)	30-80 g	1-2 cups
Oatmeal	45 g	~½ cup
Blueberries	74 g	½ cup
Fat-free milk	183 g	¾ cup

Directions: 

1. Crack 1 whole egg (50g) and measure 150g egg whites into a bowl; whisk.
2. Chop 30-80g of mixed veggies (tomato, spinach, etc.).
3. Heat a non-stick pan over medium heat; add veggies and cook until softened.
4. Add whisked eggs to the pan; scramble until cooked.
5. Combine 45g (~½ cup) oatmeal and 183g (¾ cup) fat-free milk in a separate bowl.
6. Microwave oats for 90 seconds or cook on stovetop until desired consistency.
7. Top cooked oats with 74g (½ cup) blueberries.
8. Serve scrambled eggs alongside oatmeal with blueberries. Enjoy!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
428	35 g	51 g	8 g	6 g

Snacks Fruit 

Ingredients:	Grams	Volume/Quantity
Apple	NA	Medium
Low-fat string cheese	28 g	1 oz

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
168	9 g	26 g	4 g	5 g

Lunch Grilled Chicken Wrap 

Ingredients:	Grams	Volume/Quantity
Whole wheat tortilla	50 g	8 inch
Grilled Chicken	85 g	3 oz
Sliced cheese	28 g	1 oz
Mustard	15 g	1 tbsp
Light mayo	10 g	½ tbsp
Lettuce, tomato, & onion	NA	NA

Directions: 

1. Lay out a 50g (8-inch) whole wheat tortilla on a flat surface.
2. Place 85g (3 oz) grilled chicken on the tortilla.
3. Add 28g (1 oz) sliced cheese to the chicken.
4. Spread 15g (1 tbsp) mustard and 10g (½ tbsp) light mayo onto the tortilla.
5. Top with the desired amount of lettuce, tomato, and onion.
6. Roll up the tortilla, tucking the sides as you go, to create a wrap.
7. Cut the wrap in half, if desired, and enjoy your lunch!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
373	40 g	30 g	13 g	6 g

Snacks Mixed Nuts

Ingredients:	Grams	Volume/Quantity
Mixed nuts	28 g	1 oz

Directions: 

1. Measure out one serving of mixed nuts (Unsalted) 

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
175	5 g	6 g	16 g	2 g

Dinner Tilapia Roasted Potatoes & Asparagus 

Ingredients:	Grams	Volume/Quantity
Tilapia	114 g	4 oz
White potato	150 g	150 g
Asparagus	115 g	7 spears

Directions: 

1. Preheat the oven to 400°F (200°C).
2. Season 114g (4 oz) tilapia with your choice of seasoning.
3. Cut 150g white potatoes into bite-sized pieces.
4. Trim ends of 115g (7 spears) asparagus.
5. Place tilapia, potatoes, and asparagus on a lined baking sheet.
6. Drizzle with (1 tbsp) olive oil and season vegetables with your choice of seasoning.
7. Roast for 20-25 minutes or until fish flakes easily and vegetables are tender.
8. Plate and enjoy your dinner!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
373	40 g	30 g	13 g	6 g

Day One Summary: 

Calories: 1399

Protein: 114 g

Carbs: 150 g

Fats: 43 g

Fiber: 28 g

Sodium: 1400 mg

Saturated fat: 12 g

Day Two: 

Breakfast Breakfast Sandwich 

Ingredients:	Grams	Volume/Quantity
Whole grain bread	56 g	2 slices
Eggs	100 g	1 egg
Turkey bacon	56 g	2 slices
Swiss cheese	22 g	1 slice
Spinach and tomato	45 g	¾ cup combined

Directions: 

1. Toast 56g (2 slices) whole grain bread to your desired crispiness.
2. In a non-stick pan, cook 56g (2 slices) turkey bacon until crispy; set aside.
3. In the same pan, crack 50g (1 egg) and cook to your preferred style.
4. Place 22g (1 slice) Swiss cheese on top of the cooked egg; cover to melt.
5. Layer cooked turkey bacon melted cheese-topped egg, and 45g (¾ cup combined) spinach and tomato onto one slice of toasted bread.
6. Top with the second slice of bread to complete the sandwich.
7. Cut in half, if desired, and enjoy your breakfast sandwich!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
414	36 g	31 g	17 g	7 g

Snack Greek Yogurt and Blueberries 

Ingredients:	Grams	Volume/Quantity
Fat free greek yogurt	150 g	5.3 oz
Blueberries	74 g	½ cup

Directions: 

1. Measure out both your greek yogurt (150 g) and 

Read High Protein Low Carb Snacks List for more options.

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
153	16 g	25 g	1 g	8 g

Lunch Chicken pasta salad

Ingredients:	Grams	Volume/Quantity
Cooked Chicken	85 g	3 oz
Whole wheat pasta cooked	100 g	½ cup
Cherry tomatoes	90 g	½ cup
Red onion	40 g	¼ Cup
Bell pepper	40 g	¼ Cup
Fat-free Feta cheese	28 g	1 oz
Olive oil vinaigrette	30 g	1-2 tbsp

Directions: 

1. In a large mixing bowl, add 85g (3 oz) cooked chicken.
2. Combine 100g (½ cup) cooked whole wheat pasta with the chicken.
3. Mix in 90g (½ cup) cherry tomatoes, 40g (¼ cup) red onion, and 40g (¼ cup) bell pepper.
4. Crumble 28g (1 oz) fat-free feta cheese over the salad.
5. Drizzle 30g (1-2 tbsp) olive oil vinaigrette over the ingredients.
6. Toss the salad until evenly coated with the vinaigrette.
7. Serve immediately or refrigerate for later. Enjoy your chicken pasta salad!

Read more about the Top 25 Meats For Weight Loss.

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
440	40 g	47 g	11 g	7 g

Snack Fruit 

Ingredients:	Grams	Volume/Quantity
One medium sized fruit	NA	NA

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
100	0	27 g	0	3 g

Dinner Salmon sweet potatoes and broccoli 

Ingredients:	Grams	Volume/Quantity
Salmon Cooked	114 g	4 oz
Steamed broccoli	170 g	6 oz
Baked sweet potato	150 g	.56 cups

Directions: 

1. Preheat the oven to 400°F (200°C).
2. Peel and cube 150g sweet potato. Place sweet potato on a lined baking sheet and bake the for 30-45 minutes
3. Season 114g (4 oz) salmon with your choice of seasoning.
4. Place salmon on a lined baking sheet and bake the sweet potato alongside the salmon bake for 12-15 minutes, or until cooked through and flakes easily.
5. While salmon is baking, steam 170g (6 oz) broccoli until tender but still vibrant green.
6. Remove salmon and sweet potato from the oven and let cool slightly.
7. Plate cooked salmon, steamed broccoli, and baked sweet potato. Enjoy your meal!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:

Day Two Summary: 

Calories: 1396

Protein: 122 g

Carbs: 163 g

Fats: 33 g

Fiber: 32 g

Sodium: 1800 mg

Saturated fat: 7 g

Day Three: 

Breakfast Greek Yogurt Bowl 

Ingredients:	Grams	Volume/Quantity
Fat free greek yogurt	170 g	6 oz
Strawberries	116 g	½ cup
Sliced almonds	28 g	1 oz
Whey protein	15 g	½ scoop

Directions: 

1. In a serving bowl, add 170g (6 oz) fat-free Greek yogurt.
2. Mix 15g (½ scoop) whey protein into the yogurt, combining well for an even distribution.
3. Wash and slice 116g (½ cup) strawberries, then place them on top of the yogurt.
4. Sprinkle 28g (1 oz) sliced almonds over the yogurt and strawberries.
5. Enjoy your protein-packed Greek yogurt bowl for breakfast!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
397	37 g	33 g	15 g	6 g

Snacks Fruit 

Ingredients:	Grams	Volume/Quantity
Peach		Medium

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
90	0 g	25 g	0 g	3 g

Lunch Turkey Sandwich 

Ingredients:	Grams	Volume/Quantity
Whole grain bread	56 grams	2 slices
Deli turkey	83 g	3 slices
Turkey bacon	56 g	2 slices
Swiss cheese	22 g	1 slice
Mustard	15 g	1 tbsp
Light mayo	10 g	½ tbsp
Lettuce, tomato, & onion	NA	NA

Directions: 

1. Toast 56g (2 slices) whole grain bread to your desired crispiness.
2. In a non-stick pan, cook 56g (2 slices) turkey bacon until crispy; set aside.
3. Spread 15g (1 tbsp) mustard and 10g (½ tbsp) light mayo on one side of each toasted bread slice.
4. Layer 83g (3 slices) deli turkey, 56g (2 slices) cooked turkey bacon, and 22g (1 slice) Swiss cheese onto one slice of bread.
5. Add lettuce, tomato, and onion slices according to your preference.
6. Top with the second slice of bread to complete the sandwich.
7. Cut in half, if desired, and enjoy your turkey sandwich for lunch!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
382	43 g	34 g	9 g	7 g

Snacks: Hummus with Sliced Veggies 

Ingredients:	Grams	Volume/Quantity
Hummus	30 g	2 tbsp
Cucumber	50 g	½ cup
Bell pepper	45 g	½ cup
Carrots	100 g	½ cup

Directions: 

1. Prepare the vegetables: wash and slice 50g (½ cup) cucumber, 45g (½ cup) bell pepper, and peel and cut 100g (½ cup) carrots into sticks.
2. Arrange the sliced vegetables on a plate or in a portable container.
3. In a small dish or another section of the container, add 30g (2 tbsp) hummus.
4. Dip the sliced vegetables into the hummus and enjoy your healthy and delicious snack!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
130	4 g	19 g	4 g	7 g

Dinner Beef Enchiladas 

Ingredients:	Grams	Volume/Quantity
97% lean beef	114 g	3 oz
Corn tortillas	41 g	2 tortillas
Enchilada sauce	60 g	¼ cup
Black beans	45 g	¼ cup
Corn	43 g	¼ cup
Cilantro	10 g	1 oz
Low fat shredded cheese	28 g	1 oz

Directions: 

1. Preheat the oven to 350°F (175°C).
2. In a skillet, cook 114g (3 oz) 97% lean beef until browned and cooked through; drain any excess fat.
3. Stir in 45g (¼ cup) black beans, 43g (¼ cup) corn, and 10g (1 oz) chopped cilantro into the cooked beef.
4. Warm 41g (2) corn tortillas slightly to make them pliable.
5. Spread 30g (2 tbsp) enchilada sauce on the bottom of a baking dish.
6. Divide the beef mixture evenly between the two tortillas, roll them up, and place seam-side down in the baking dish.
7. Pour the remaining 30g (2 tbsp) enchilada sauce over the rolled tortillas, spreading it evenly.
8. Sprinkle 28g (1 oz) low-fat shredded cheese on top of the enchiladas.
9. Bake for 20-25 minutes, or until the cheese is melted and bubbly.
10. Remove from the oven, let cool slightly, and enjoy your beef enchiladas for dinner!

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
422	39 g	45 g	11 g	11 g

Day Three Summary: 

Calories: 1418

Protein: 125 g

Carbs: 152 g

Fats: 41 g

Fiber: 34 g

Sodium: 2300 mg

Saturated fat: 8 g

Frequently asked questions

Why am I not losing weight by eating 1400 calories?

You are not losing weight by eating 1400 calories per day for several reasons. These include less daily movement, underreporting food intake, poor sleeping habits, and muscle loss. Read more about calorie deficits and not losing weight.

Is it healthy to eat 1400 calories a day?

For some, eating 1400 calories daily is a healthy amount that will encourage weight loss. Adult sedentary and moderately active females could be good candidates for eating 1400 calories a day for weight loss. 

Can you gain weight on 1400 calories a day?

Generally, no healthy adult will gain weight by eating 1400 calories per day.

Disclaimer 

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

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