1415 Calorie Meal Plan For Weight Loss

This is week seven of the female weight loss meal plan series. This meal plan is around 1400-1600 calories and was designed by me (Noah Quezada RDN) for a active 5 foot 4 inch female.

1460 calorie meal plan

This meal plan includes:

  • One protein shake: In the morning 
  • Three meals: Strawberry Cheese Cake Overnight Oats, Beef Brown rice and Broccoli, (Dinner) Lean protein with potatoes and veggies. 
  • One snack: Orange
  • Protein ice cream: Before bed treat.

1415 Calorie Meal Plan Outline:

  • Meal One: Strawberry Cheese Cake Overnight Oats
  • Snack: Orange
  • Meal Two: Beef Brown rice and Broccoli
  • Meal Three: Lean protein with potatoes and veggies
  • Before Bed: Protein Ice Cream 

Nutrition Information

This meal plan provides about 1415 calories, 119 grams of protein, 171 grams of carbohydrate, and 30 grams of fat.

1415 Calorie Meal Plan

Meal One (399 Calories)

Meal Two (349 Calories)

  • Beef Brown Rice and Broccoli – 3 ounces of cooked lean ground beef with 3/4 cup brown rice and 1 cup steam broccoli.

Meal Three (363 Calories)

  • One portion of fish (tilapia or salmon) with one serving (125 grams) of baked potatoes and one portion (75 g) of broccoli or asparagus. 
  • (Or) Chicken Burgers: Lean frozen chicken patties, whole grain buns (4 inches), Toppings: mustard, light mayo, ketchup, and low-fat cheese. With a side serving of steamed veggies. 

Snack (87 Calories)

  • Large Orange

Protein Ice Cream (228 Calories)

  • Mix one scoop (5 grams) of creatine monohydrate, 1 tbsp of chocolate pudding mix, and ½ scoop (16 grams) of Ghost Marshmallow Whey Protein with 3/4 cup of milk to make the Marshmallow Protein Ice Cream recipe.

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.