7-Day 1400 Calorie Meal Plan For Weight Loss – Complete Guide

7-Day 1400 Calorie Meal Plan

Follow a simple 1400-calorie meal plan to reduce weight, eat healthy, and feel good. This meal plan’s 1,400 calories are designed to help you feel more energized and content. 

Daily, including high-protein and high-fiber food items, a combination that studies have shown could help you lose weight because it keeps you full longer. 

A 1400-calorie meal plan strategically distributes energy throughout your day to ensure you don’t feel hungry.

Combine this nutritious meal program with daily exercise, and you’ll be on the path to losing 1 to 2 pounds each week. Let’s explore more about it.

What Is a 1400- Calorie Diet?

One thousand four hundred calories is a calorie-restricted diet designed for people who wish to shed weight fast. Weight loss can be a pleasant experience; however, speeding up weight loss is sometimes essential due to health issues. 

What Is a 1400- Calorie Diet

The principle behind the 1400-calorie meal plan is to trigger weight loss in conjunction with fat loss. Following this diet will increase your metabolic indicators overall, so you need not fear the impact on your metabolism.

We’ve put satisfying time into dietary research. 

This means you’ll save time on food preparation every week and be on the right course in your eating habits. If you thought your shopping list of 1400 calories was boring, be prepared to be pleasantly surprised!

7-Day 1400 Calorie Meal Plan  

This 7-day 1400-calorie meal plan was created for a person who requires around 1,400 calories daily and is not confined by food restrictions. Your daily calorie goal may vary. 

Find out what it is below, then adjust the diet plan to meet your requirements. Consider consulting a registered dietitian or healthcare professional to determine and plan your nutritional needs more precisely.

Day 1


  • One slice of 100 percent whole wheat toast
  • 1/2 avocado
  • One fried egg

Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat


  • One 8-inch whole-wheat wrapper
  • Two romaine outer lettuce leaves
  • Two slices of tomatoes
  • 3 ounces turkey slices
  • One tablespoon of chipotle mayonnaise

Macronutrients: 309 calories, 16 grams protein, 28 grams carbohydrates, 15 grams fat


  • Eight small pretzel twists
  • Two tablespoons two tablespoons of hummus
  • One chocolate chip medium-sized cookie

Macronutrients: 148 calories, 1.5 grams protein, 20 grams carbohydrates, 7 grams fat

Macronutrients: 189 calories, 6 grams protein, 34 grams carbohydrates, 4 grams fat


  • 3 ounces of grilled salmon
  • 1 cup roasted potatoes
  • 1/2 cup of roasted broccoli

Macronutrients: 382 calories, 23 grams protein, 29 grams carbohydrates, 19 grams fat

Daily Totals: 1359 calories, the protein material is 59 grams, and the fat material is 68 grams.

Day 2

Breakfast (368 calories, 13 g protein)

  • 1 serving Peanut-Butter Protein Overnight Oats

Snack (45 calories, 1 g protein)

  • One kiwi

Lunch (519 calories, 34 g protein)

  • One serving Chicken Quinoa Bowl with Olives and Cucumbers

Dinner (471 calories, 11 g protein)

  • 1 Serving Vegan Coconut Curry with Chickpeas

Daily Totals: 1,403 calories 170 grams of carbohydrates 27, g fiber 55 grams of fat 1,160 mg sodium

Day 3

  • Breakfast: Strawberry Yogurt Smoothie & High Potassium Fruit Salad

Macros 354.5 calories. 32.3 grams of carbohydrates, 19.9 grams of protein, and 16.9 grams of fat

  • Snack: Gouda Cheese on Rye Sandwich

Macros 192.5 calories. 15.9 grams of carbs, 8.1 g protein, and 10.7 grams of fat

  • Lunch: Tuna Stuffed Tomato & Lebanese White Cabbage Salad

Macros 315.8 calories. 21 grams of carbohydrates, 43.5 g of protein, and 8.1 grams of fat

  • Dinner: Pecan Crusted Tilapia & Lebanese Tomato and Onion Salad

The macros: 391.2 calories. 11.9 grams of carbohydrates, 29.6 g of protein, and 26.9 grams of fat

Day 4


  • One slice of 100 Whole wheat bread
  • One tablespoon peanut butter, one tablespoon peanut
  • One banana cut into slices

Macronutrients: 280 calories, 9 grams protein, 44 grams carbohydrates, 9 grams fat


  • Hummus wrap made with 1/4 cup Hummus, 1/2 cup lettuce, half cup of cherry tomatoes, half chopped cucumbers, 1/4 cup olives, and 1 cup of feta cheese, all on an 8-inch whole wheat tortilla

Macronutrients: 380 calories, 15 grams protein, 34 grams carbohydrates, 22 grams fat


  • 15 chips of Plantain
  • 1/4 cup of guacamole

Macronutrients: 196 calories, 1 gram of protein, 19 grams of carbohydrates, 13 grams fat


  • Spaghetti Squash Pad Thai with 3 ounces tofu

Macronutrients: 348 calories, 16 grams protein, 42 grams carbohydrates, 16 grams fat


  • The two Medjool dates
  • One tablespoon almond butter, one tablespoon almond

Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat

Daily Totals: 1435 calories, 46 grams of protein, and 179 grams of carbohydrates. 69 grams of fat

Day 5

1,405 Calories, 89g Protein, 140g Carbohydrates, 26g Fiber, 55g Fat, 1,320mg Sodium

Breakfast (210 calories)

  • Egg Salad Avocado Toast (1 hard-boiled egg, 14 ripe avocados, 1 inch of whole-grain bread)

Snack (140 calories)

  • Cottage cheese with peaches (1/2 Cup cottage cheese and 1/2 cup cut peaches)
  • Cherries Tomatoes together with Mozzarella (1 cup of cherry tomatoes and 1/2 1 oz. mozzarella cheese)

For lunch (528 calories)

  • Chicken Quinoa Bowl with Olives & Cucumbers (1 cup cooked Quinoa, one boneless skinless chicken breast; 1/4 cup chopped black olives. Half cup chopped cucumber 1/2 cup crumbled feta cheese and freshly squeezed lemon juice)

Dinner (460 Calories)

  • Taco Spaghetti Squash Boats (1/4 spaghetti squash, 1/8 pound ground meat or turkey, half cup chopped bell peppers, 1/2 cup diced onion, 1 cup canned black beans, 1/4 shredded cheese, 1 cup kernels of corn).

Day 6

Breakfast (276 calories)

  • One cup of all-bran breakfast cereal
  • 1 cup skim milk
  • 1/2 cup raspberries

Snack (115 calories)

  • 1 oz. Cheddar cheese
  • 2 Tbsp. almonds
  • One medium apple

Food for lunch (339 calories)

  • One serving of Spicy Weight-Loss Cabbage Soup
  • One portion 1 serving Avocado Toast

Dinner (474 calories)

  • One serving of Crusted Hummus Chicken
  • 1. Serving 1 serving Roasted Broccoli and Lemon-Garlic Vinaigrette

The daily totals are 1,401 calories, 82.5 g of protein, 157 grams of carbohydrates, 50 grams of fiber, 63 grams of fat, and 1753 mg of sodium.

Day 7


  • 1 cup 2% plain Greek yogurt
  • 1 cup of low-sugar Granola (less than 3g in sugar for each serving)
  • 1/2 cup raspberries

Macronutrients: 327 calories, 25 grams protein, 32 grams carbohydrates, 12 grams fat


  • Veggie burger
  • One whole-grain English muffin
  • Red bell pepper cut into strips
  • 1/4 avocado

Macronutrients: 336 grams, 19 grams protein, 46 grams carbohydrates, 11 grams fat


  • 15 cherries

Macronutrients: 77 calories, 1 gram protein, 20 grams carbohydrates, 0 grams fat


  • Ground turkey bolognese is made with 3 ounces of ground turkey, 1/2 cup of tomato sauce, whole wheat pasta, and 1/2 cup of steamed broccoli.

Macronutrients: 436 calories, 26 grams protein, 51 grams carbohydrates, 13 grams fat


  • 1 medium brownie

Macronutrients: 233 calories, 3 grams protein, 25 grams carbohydrates, 15 grams fat

The Daily Totals are 1410 calories, 173 grams of carbohydrates, and 51 grams of fat.

Benefits of a 1400 Calorie Meal Plan  

A 1400-calorie meal plan has numerous benefits, which include:

  • Weight Management

A diet high in protein can create feelings of fullness. This can benefit lower overall calories consumed and aid in weight loss efforts.

  • Muscle Maintenance

Protein intake is vital to maintaining and repairing muscles and growth, which benefits those who regularly participate in physical activities or workouts.

  • Metabolism Support With 1400 Calorie Meal Plan

Protein has a more significant thermodynamic impact than fats and carbohydrates. This means that the body consumes more calories when processing and digesting protein, which could improve general metabolism.

  • Blood Sugar Management

Protein may help maintain blood sugar levels and lower the possibility of energy-related crashes, leading to sustained energy throughout the day. To avoid high blood pressure follow a diet plan for high blood pressure.

  • Nutrient Density

A well-planned, 1400-calorie meal plan should include nutrient-rich meals like lean meats, legumes, and dairy products. They provide vital nutrients such as iron, zinc, and B vitamins.

  • Satiety

Protein-rich foods may reduce hunger and cravings, thereby assisting in adhering to a calorie-restricted eating plan.

  • Lean Body Mass Preservation

A diet high in protein combined with regular workouts can help maintain the body’s lean mass when weight loss occurs and promote better body composition.

Foods To Eat on A 1400-Calorie Meal Plan  

Including specific food groups in a 1400-calorie meal plan daily is vital to creating a balanced diet, increasing satisfaction, and promoting overall health. Here are some food groups to include in this diet plan:

  • The Lean Proteins 

These lean foods, such as turkey breast, chicken breast, fish, tofu, eggs, and dairy products with low fat, offer additional vital amino acids needed for muscle repair and growth. They also help to create a sense of fullness, preventing overeating and aiding in weight loss in the 1400-calorie meal plan.

  • Fruits and Vegetables

Fruits and vegetables contain fewer calories yet are high in fiber, vitamins, and minerals. They provide enough volume to meals without drastically increasing calories consumed, which makes them perfect for filling up your plate while satisfying your appetite when you are on a diet of 1400 calories. 

  • Whole Grains

Whole grains like Brown rice, Quinoa, oats, whole wheat pasta, or bread deliver complicated carbohydrates that are digested slowly and result in constant energy levels throughout the day. 

  • Healthy Fats 

Sources of healthy fats such as avocado, nuts, seeds, and olive oil can add flavor and richness to food while providing essential fats to maintain brain functioning. 

  • Legumes

Legumes like lentils, beans, and chickpeas are abundant in fiber, protein, and complex carbohydrates. They’re also low in calories and fat, making them an excellent option for filling meals in a 1400-calorie diet while providing vital nutrients and helping to increase digestion.

  • Herbs and Spices 

Herbs, spices, and seasonings can add flavor to meals without adding calories, salt, sugar, or. Using herbs and spices when cooking can enhance the flavor of food items that follow a 1400-calorie meal plan, making them more satisfying and enjoyable without compromising your health or calorie targets.

Foods To Avoid On A 1400 Calorie Meal Plan  

When following a 1400-calorie meal plan, making each calorie count towards reaching nutritional goals and supporting the weight loss goals is essential. Here are some food items to avoid when following the diet of 1400 calories, as well as the reasons behind them:

  • Sugary Drinks—These drinks, such as soda and fruit juices, contain high amounts of sugar and calories but lack nutrients. Drinking these beverages can cause rapid spikes in blood sugar levels and contribute to weight gain.
  • Processed Foods – Processed foods such as snacks and meals are typically packed with unhealthy fats, calories, added sugars, and sodium. 
  • Snacks with high calories, such as cookies, chips, and sweets, are calorie-dense and deficient in nutrients. 
  • Fried Foods – Fried food items contain harmful fats and calories that contribute to fat accumulation and increase the risk of developing heart disease and other health concerns. 
  • High-Fat Dairy – Full-fat dairy products like whole cheese and milk are rich in calories and saturated fats. Dairy products that are low in fat or free of fat alternatives may benefit lower calories and provide protein and calcium needs.
  • Alcohol – Alcoholic drinks contain enough calories and cause weight gain when consumed in large quantities. In addition, alcohol can affect judgment and cause overeating or making poor food decisions.
  • Refined carbohydrates – Foods made using refined grains are deficient in fiber and other essential nutrients, which can cause rapid rises in blood sugar and increased appetite. Selecting whole grains over refined carbohydrates may improve satiety levels and help with weight loss efforts.

Final Thoughts

‘Eating a balanced diet of proteins, vegetables, and healthy fats could boost general health. It is worth noting that the 1400-calorie meal plan is a way to use for weight management, but if you have diabetes, knowing the type and amount of carbohydrates you consume at one time is vital. 

Additionally, reduce your calorie intake. Consuming fewer calories could help you shed weight and lower your blood sugar levels.

The 7-day plan of 1400 calories is a good starting point. Before you begin the meal plans, consult your doctor to ensure they’re good for you. Depending on the circumstances, you should eat more or fewer calories.


 How Much Weight Can You Lose In A Week Eating 1400 Calories A Day?

Between 1 and 2 lbs a week

With 1,400 calories, a week’s delicious low-carb meals and snacks will help you lose one to two pounds a week without feeling deprived or hungry. Begin your weight loss today by following this low-carb menu program.

What Should I Eat To Get 1400 Calories A Day?

What should I eat to get 1400 calories a day? In this 1,400-calorie menu plan, high-protein foods such as chicken, salmon, eggs, chickpeas, and edamame will fill the meals and snacks with healthy high-quality protein that provides much more than the minimum recommended protein intake of 50 grams daily.

Why Am I Not Losing Weight On 1400 Calories A Day?

Many studies show that people are more likely to underestimate their intake of calories. Even health experts have been found to overreport their calories. If you’re not losing weight, then you haven’t been consistently sticking to your calorie intake and don’t have a sustained loss of calories over time.

Is 1400 Calories Considered A Starvation Diet?

Is 1400 calories considered a starvation diet? For some, 1400 calories per day is sufficient to meet health requirements as long as all nutritional requirements are fulfilled. For others, this will not suffice as suitable calories. In a perfect world, a single daily calorie limit could benefit everyone who sheds weight healthily and enjoyably. We all have different bodies and needs.


Please enter your comment!
Please enter your name here