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.

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 oats428 cal
SnackApple & string cheese 168 cal
Lunch Grilled chicken wrap 373 cal
Snack Almonds174 cal
Dinner Tilapia roasted potatoes & asparagus 256 cal

1400 calorie menu day 2:

Breakfast Breakfast Sandwich344 cal
SnackGreek yogurt 153 cal
Lunch Chicken pasta salad394 cal
Snack Banana105 cal 
Dinner Salmon sweet potatoes and broccoli 399 cal

1400 calorie menu day 3:

Breakfast Greek yogurt bowl 397 cal
SnackPeach 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: 

1400 calorie meal plan.

Breakfast Scramble Eggs and Oats

Ingredients: Grams Volume/Quantity 
Whole egg50 g1 egg
Egg whites150 g5 oz
Veg (tomato, spinach etc) 30-80 g1-2 cups
Oatmeal 45 g~½ cup 
Blueberries74 g½ cup
Fat-free milk183 g¾ cup


  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: 

42835 g51 g8 g6 g

Snacks Fruit 

Ingredients: Grams Volume/Quantity 
AppleNA Medium 
Low-fat string cheese28 g1 oz

Calories and macronutrients: 

1689 g26 g4 g5 g

Lunch Grilled Chicken Wrap 

Ingredients: Grams Volume/Quantity 
Whole wheat tortilla 50 g8 inch
Grilled Chicken85 g3 oz
Sliced cheese28 g1 oz
Mustard15 g1 tbsp 
Light mayo10 g½ tbsp 
Lettuce, tomato, & onion NANA


  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: 

37340 g30 g13 g6 g

Snacks Mixed Nuts

Ingredients: Grams Volume/Quantity 
Mixed nuts 28 g1 oz


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

Calories and macronutrients: 

1755 g6 g16 g 2 g

Dinner Tilapia Roasted Potatoes & Asparagus 

Ingredients: Grams Volume/Quantity 
Tilapia 114 g 4 oz
White potato 150 g150 g
Asparagus115 g7 spears 


  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: 

37340 g30 g13 g6 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: 

1400 calorie meal plan

Breakfast Breakfast Sandwich 

Breakfast sandwich
Ingredients: Grams Volume/Quantity 
Whole grain bread 56 g2 slices
Eggs100 g1 egg
Turkey bacon 56 g2 slices
Swiss cheese 22 g1 slice
Spinach and tomato45 g¾ cup combined 


  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: 

41436 g31 g17 g7 g

Snack Greek Yogurt and Blueberries 

Ingredients: Grams Volume/Quantity 
Fat free greek yogurt 150 g5.3 oz
Blueberries74 g½ cup 


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

Calories and macronutrients: 

15316 g25 g1 g8 g

Lunch Chicken pasta salad

Ingredients: Grams Volume/Quantity 
Cooked Chicken 85 g3 oz
Whole wheat pasta cooked100 g½ cup 
Cherry tomatoes 90 g½ cup 
Red onion 40 g¼ Cup 
Bell pepper40 g¼ Cup 
Fat-free Feta cheese 28 g1 oz
Olive oil vinaigrette30 g1-2 tbsp 


  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!

Calories and macronutrients: 

44040 g47 g11 g7 g

Snack Fruit 

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

Calories and macronutrients: 

100027 g03 g

Dinner Salmon sweet potatoes and broccoli 

Ingredients: Grams Volume/Quantity 
Salmon Cooked 114 g4 oz
Steamed broccoli170 g6 oz
Baked sweet potato150 g .56 cups


  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: 


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: 

1400 calorie meal plan

Breakfast Greek Yogurt Bowl 

Ingredients: Grams Volume/Quantity 
Fat free greek yogurt 170 g6 oz
Strawberries 116 g½ cup
Sliced almonds 28 g1 oz
Whey protein 15 g½ scoop


  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: 

39737 g33 g15 g6 g

Snacks Fruit 

Ingredients: Grams Volume/Quantity 

Calories and macronutrients: 

900 g25 g0 g3 g

Lunch Turkey Sandwich 

Ingredients: Grams Volume/Quantity 
Whole grain bread56 grams2 slices 
Deli turkey 83 g3 slices
Turkey bacon 56 g2 slices
Swiss cheese 22 g1 slice
Mustard15 g1 tbsp 
Light mayo10 g½ tbsp 
Lettuce, tomato, & onion NANA


  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: 

38243 g34 g9 g7 g

Snacks: Hummus with Sliced Veggies 

Ingredients: Grams Volume/Quantity 
Hummus30 g2 tbsp
Cucumber 50 g½ cup 
Bell pepper 45 g½ cup
Carrots100 g½ cup


  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: 

1304 g19 g4 g7 g

Dinner Beef Enchiladas 

Ingredients: Grams Volume/Quantity 
97% lean beef114 g3 oz
Corn tortillas41 g2 tortillas 
Enchilada sauce60 g¼ cup
Black beans45 g¼ cup
Corn43 g¼ cup
Cilantro10 g1 oz
Low fat shredded cheese28 g1 oz


  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: 

42239 g45 g11 g11 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

Here are a few more meal plans, higher in calories, but it might stir up some of your own meal plan ideas:

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.

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.


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.

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.

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