Meal Plans 1,400-Calorie Meal Plan and Shopping List By Rebecca Jaspan, MPH, RD Updated on June 17, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Melissa Rifkin, MS, RD, CDN Print Verywell / Amelia Manley Table of Contents View All Table of Contents Nutrition is Key on a 1,400 Calorie Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition. Participating in a 1,400-calorie meal plan requires planning to track and meet your daily goals. Being prepared ensures you can schedule a nutritious and balanced diet when busy. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps—basic meal constructs, strategic shopping lists, and preparing food—make meal planning a helpful tool to stay energized, meet your nutrition goals, reduce food waste, and save money. Nutrition is Key on a 1,400 Calorie Meal Plan A 1,400-calorie meal plan may be right for you if you want to lose weight with a healthy, sustainable loss of around 1 to 2 pounds per week. This meal plan offers a combination of protein, fiber, healthy fats, and complex carbohydrates while still including indulgent foods. Each meal consists of 300 to 400 calories and snacks 100 to 150 calories. Including the appropriate combination of foods at each meal will keep you fuller for longer. You may need more or less at each meal depending on hunger. 7-Day Sample 1,400-Calorie Menu This one-week 1,400-calorie meal plan was designed for a person with no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then tweak the plan to fit your specific needs. Consider working with a registered dietitian or healthcare professional to assess and plan your dietary needs more accurately. Note that 1,400 calories per day may be inadequate for some populations. Consider your individual needs prior to committing to a daily calorie goal or following a specific style of eating. Each day includes three meals and two snacks and contains carbohydrates, fats, and protein, along with plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others but use the same cooking method. For example, swapping grilled chicken for grilled fish is fine, but if you fry the fish it changes the fat and calories in the meal. Download the 7-Day 1,400-Calorie Meal Plan Download the Meal Plan Day 1 Breakfast One slice of 100% whole wheat toast 1/2 avocado One fried egg Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat Lunch One 8-inch 100% whole wheat wrap Two romaine lettuce leaves Two slices of tomato 3 ounces turkey slices 1 tablespoon chipotle mayo Macronutrients: 309 calories, 16 grams protein, 28 grams carbohydrates, 15 grams fat Snack 8 small pretzel twists 2 tablespoons hummus Macronutrients: 189 calories, 6 grams protein, 34 grams carbohydrates, 4 grams fat Dinner 3 ounces grilled salmon 1 cup roasted potatoes 1/2 cup roasted broccoli Macronutrients: 382 calories, 23 grams protein, 29 grams carbohydrates, 19 grams fat Snack 1 medium chocolate chip cookie Macronutrients: 148 calories, 1.5 grams protein, 20 grams carbohydrates, 7 grams fat Daily Totals: 1,359 calories, 59 grams protein, 133 carbohydrates, 68 grams fat Note that beverages are not included in the 1,400-calorie meal plan. Individual fluid needs vary based on age, gender, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups daily for men. When adding beverages to your 1,400-calorie meal plan, consider calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Day 2 Breakfast 1/2 cup uncooked oatmeal (made per directions with water) 1 tablespoon peanut butter 1/2 cup blueberries Macronutrients: 219 calories, 7 grams protein, 29 grams carbohydrates, 10 grams fat Lunch Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, 1/4 cup cherry tomatoes, 1/2 cup chopped cucumbers, and 2 tablespoons balsamic vinegar dressing Macronutrients: 381 calories, 15 grams protein, 38 grams carbohydrates, 20 grams fat Snack 1 cup 2% plain Greek yogurt 1/2 cup raspberries Macronutrients: 178 calories, 21 grams protein, 15 grams carbohydrates, 4 grams fat Dinner 1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 zucchini chopped and sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese Macronutrients: 324 calories, 21 grams protein, 41 grams carbohydrates, 7 grams fat Snack Four slices of dried mango 15 almonds Macronutrients: 250 calories, 1 1 gram protein, 37 grams carbohydrates, 5 grams fat Daily Totals: 1,352 calories, 75 grams protein, 179 grams carbohydrates, 63 grams fat Day 3 Breakfast 1 cup 2% plain Greek yogurt 1/4 cup low-sugar granola (less than 3 grams of sugar per serving) 1/4 cup blueberries Macronutrients: 316 calories, 24 grams protein, 30 grams carbohydrates, 11 grams fat Lunch Black bean and corn quesadilla with 1/2 cup black beans, 1/3 cup corn kernels, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla 1/4 cup salsa Macronutrients: 423 calories, 21 grams protein, 55 grams carbohydrates, 15 grams fat Snack 1 medium apple Macronutrients: 95 calories, .5 grams protein, 25 grams carbohydrates, .3 grams fat Dinner 3 ounces baked chicken breast coated in 1 tablespoon pesto 1 cup whole wheat pasta mixed with 1 tablespoon pesto Six asparagus spears mixed with 1 tablespoon olive oil, salt, and pepper, grilled Macronutrients: 497 calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat Snack 1/2 ounce 70% dark chocolate 1 cup plain popcorn Macronutrients: 129 calories, 2 grams protein, 11 grams carbohydrates, 9 grams fat Daily Totals: 1,460 calories, 79 grams protein, 160 grams carbohydrates, 59 grams fat Day 4 Breakfast One slice of 100% whole wheat bread 1 tablespoon peanut butter One sliced banana Macronutrients: 280 calories, 9 grams protein, 44 grams carbohydrates, 9 grams fat Lunch Wrap with 1/4 cup hummus, 1/2 cup lettuce, 1/2 cup cherry tomatoes, 1/2 chopped cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% whole-wheat tortilla Macronutrients: 380 calories, 15 grams protein, 34 grams carbohydrates, 22 grams fat Snack 15 plantain chips 1/4 cup guacamole Macronutrients: 196 calories, 1 gram protein, 19 grams carbohydrates, 13 grams fat Dinner Spaghetti squash pad Thai with 3 ounces of tofu Macronutrients: 348 calories, 16 grams protein, 42 grams carbohydrates, 16 grams fat Snack Two Medjool dates 1 tablespoon almond butter Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat Daily Totals: 1,435 calories, 46 grams protein, 179 grams carbohydrates, 69 grams fat Day 5 Breakfast One 4-inch whole-wheat bagel 3 tablespoons cream cheese Macronutrients: 402 calories, 14 grams protein, 53 grams carbohydrates, 17 grams fat Lunch Two slices of 100% whole-wheat bread 4 ounces sliced turkey 1 tablespoon whole grain mustard, slice of tomato, and lettuce 10 baby carrots Macronutrients: 345 calories, 25 grams protein, 48 grams carbohydrates, 7 grams fat Snack 1/2 cup baby carrots1/4 cup hummus Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat Dinner 3 ounces grilled salmon 1 medium baked sweet potato 1/2 cup steamed broccoli Macronutrients: 305 calories, 23 grams protein, 29 grams carbohydrates, 11 grams fat Snack 3/4 cup regular whole milk ice cream Macronutrients: 205 calories, 4 grams protein, 23 grams carbohydrates, 11 grams fat Daily Totals: 1,376 calories, 71 grams protein, 166 carbohydrates, 52 grams fat Day 6 Breakfast 1 cup all-bran cereal 1 cup 1% milk 5 large strawberries, chopped Macronutrients: 291 calories, 17 grams protein, 65 grams carbohydrates, 5 grams fat Lunch Two slices of 100% whole-wheat toastTwo poached eggs1/2 avocado Macronutrients: 465 calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat Snack One peach 10 walnut halves Macronutrients: 201 calories, 5 grams protein, 19 grams carbohydrates, 14 grams fat Dinner 1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch whole-wheat tortilla1/4 cup salsa Macronutrients: 337 calories, 17 grams protein, 38 grams carbohydrates, 14 grams fat Snack Two Medjool dates Macronutrients: 133 calories, 1 gram protein, 36 grams carbohydrates, 0 grams fat Daily Totals: 1,427 calories, 63 grams protein, 195 grams carbohydrates, 59 grams fat Day 7 Breakfast 1 cup 2% plain Greek yogurt1/4 cup low-sugar granola (less than 3 grams of sugar per serving)1/2 cup raspberries Macronutrients: 327 calories, 25 grams protein, 32 grams carbohydrates, 12 grams fat Lunch Veggie burger One whole-grain English muffin One red bell pepper sliced into strips 1/4 avocado Macronutrients: 336 grams, 19 grams protein, 46 grams carbohydrates, 11 grams fat Snack 15 cherries Macronutrients: 77 calories, 1 gram protein, 20 grams carbohydrates, 0 grams fat Dinner Bolognese with 3 ounces of ground turkey, 1/2 cup tomato sauce, 1 cup whole-wheat pasta, and 1/2 cup steamed broccoli Macronutrients: 436 calories, 26 grams protein, 51 grams carbohydrates, 13 grams fat Snack 1 medium brownie Macronutrients: 233 calories, 3 grams protein, 25 grams carbohydrates, 15 grams fat Daily Totals: 1,410 calories, 74 grams protein, 173 grams carbohydrates, 51 grams fat 1,400-Calorie Meal Plan How-To Plan and meal prep. Taking time on a Sunday or your day off to plan meals and shop is a major time-saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track. Start every day with a balanced breakfast. Include plenty of protein, healthy fats, and fiber in breakfast to give you energy and keep you full until lunch. Don't forget about timing. You want to think about eating about every 3 to 4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving. Think about food groups. Include protein, carbohydrates, fat, fruits, and vegetables at each meal for nutrients and to keep you full and satisfied. 1,400 calories may be temporary. For slow, sustainable weight loss, your meal plan must be realistic. While 1,400 calories may be enough for you, it also may not be long-term. Assess how you feel and consider adjusting your meal plan if needed. Speak with a registered dietitian if you need an individualized plan. Diet-To-Go Review A Word From Verywell Planning nutritious and balanced meals does not need to be difficult with planning and prep. Speak with a registered dietitian for your individual nutrition needs and health goals. We recognize that 1,400-calorie meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237. 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. USDA. 2020-2025 Dietary Guidelines for Americans. Academy of Nutrition and Dietetics. How Much Water Do You Need. By Rebecca Jaspan, MPH, RD Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.