1416 Calorie Meal Plan

This 1416 calorie meal plan makes eating in a calorie deficit suck less. With three meals (breakfast, lunch, and dinner) plus one snack this meal plan packs just over 1400 calories with 127 grams of protein.

I (Noah RDN) designed this meal plan for my significant other. More specifically, a 5 foot 4 inch female, who lifts weights 3-4 times per week, works 10 hour days as a stylist and is looking to lose weight and potential start body building. That said please talk to your health care provider before you make any changes to your routine. You can even email them this meal plan.

If you try this meal plan, let me know how it goes in the comments below. Don’t forget to join the email list to be notified when I release new meal plans.

Meal Plan Outline:

  • Meal One: Ground Turkey Sweet Potato Egg Casserole
  • Snack: Protein Shake and Fruit (Strawberries and Blackberries) 
  • Meal Two: One Pan Shrimp Orzo
  • Meal Three: One of Two: (Chicken Burgers or Salmon.) 

How To Meal Prep:

To prepare this meal plan, you will need to prepare three recipes in advance: the Ground Turkey Sweet Potato Egg Casserole, One Pan Shrimp Orzo, and baked potatoes. I would also add that prepping your vegetables (washing and chopping) will shave time off your dinner prep. This leaves you with cooking your dinners each night. Which should only take about 10-20 minutes.

Who Is This Meal Plan For?

This meal plan was designed for a 25-35-year-old female who strength-trains 3 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. 

I will add that while this meal plan series of meal plans is 1400-1500 calories, often times she will exceed this calorie range and will more regularly eat closer to 1600-1700 calories. This extra 100-300 calories mostly comes from low calorie foods (diet soda and gum) and sauces.

If you need help figuring out the number of calories and macronutrients you need feel free to leave a comment down below or submit a comment privately to me.

Week Nine: 1416 Calorie Meal Plan

1416 calorie meal plan

Meal One: (416 Calories)

Snack: (190 Calories)

  • 1 scoop of whey protein powder mixed with creatine monohydrate and water.
  • One serving of fruit (75 g Strawberries and 75 g Blackberries)

Meal Two: (439 calories)

One serving of the One Pan Shrimp Orzo recipe.

Meal Three: (300-400 Calories)

  • 3 oz Salmon (Cooked), 8-10 asparagus spears (100 g), 100 g of baked potatoes.
  • Or chicken burgers on a whole wheat bun with light topping and low fat cheese. serving with a side of veggies and a portion of baked potatoes.


Nutrition: 1416 calories, 127 grams of protein, 134 grams of carbohydrate, 24 grams of fiber, 45 grams of fat, 11 grams of saturated fat, 2600 mg of sodium. 


This 1416 calorie meal plan was a nice change of pace. With the eggs in the morning, and the shrimp for lunch, adding those two proteins into the mix was nice. We both liked the One Pan Shrimp Orzo recipe.

Again each week we are tracking our food intake using Cronometer, recording weekly weights and measurements and taking progress pictures once every two weeks.

If you do make this meal plan or any of the recipes let me know who it went. Tag me in any pictures!

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.