1,400 caloriesBalanced macrosMeal-prep friendly

1400 Calorie Meal Plan

For adults who want a moderate deficit with enough food to feel satisfied — a good middle ground for many people starting out.

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This 1400 calorie meal plan spreads a full week of familiar foods across four eating moments a day: breakfast near 350 calories, lunch near 490, dinner near 420 and two snacks that add up to about 140. It is built for people who want a real deficit without feeling like they are living on salads alone.

Every day is written out with portions in cups and grams so you can shop once and repeat the week if it suits you. If you prefer to cook in batches, make the chili, stir-fry and soup on Sunday and reheat through the week.

Portion guide

Portions here are sized for roughly 1,400 calories per day. Moving to 1,200? Reduce grains and oils by about a quarter and keep protein steady. Moving to 1,600 or higher? Add 1 oz (28 g) of protein and 1/2 cup (90 g) of grains or fruit per meal.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Egg and avocado toast350 2 large eggs (100 g), 1 slice (28 g) whole-grain toast, 1/4 avocado (35 g), tomato slices P 18 g · C 28 g · F 19 g	Chicken burrito bowl490 4 oz (113 g) grilled chicken, 3/4 cup (135 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce, 1/4 avocado (35 g) P 39 g · C 52 g · F 14 g	Baked salmon with quinoa420 4 1/2 oz (128 g) baked salmon, 3/4 cup (130 g) cooked quinoa, 1 cup (150 g) roasted broccoli P 34 g · C 34 g · F 16 g	Apple with peanut butter105 1 small apple (150 g), 1 tsp (5 g) peanut butter P 1 g · C 21 g · F 3 g Greek yogurt70 1/2 cup (120 g) nonfat Greek yogurt, cinnamon P 11 g · C 4 g · F 0 g	1435 kcal
Tuesday	Overnight oats with banana340 1/2 cup (40 g) rolled oats, 1/2 cup (120 ml) skim milk, 1/2 banana (60 g), 1 tsp chia seeds P 14 g · C 55 g · F 7 g	Turkey hummus wrap470 1 whole-wheat tortilla (45 g), 4 oz (113 g) turkey breast, 2 tbsp (30 g) hummus, spinach, tomato, cucumber P 36 g · C 44 g · F 15 g	Turkey chili with rice430 1 3/4 cups (420 g) turkey chili over 1/2 cup (90 g) brown rice P 35 g · C 46 g · F 11 g	Carrots with hummus105 1 cup (110 g) baby carrots, 2 tbsp (30 g) hummus P 3 g · C 12 g · F 5 g Orange60 1 small orange (140 g) P 1 g · C 15 g · F 0 g	1405 kcal
Wednesday	Veggie egg muffins with fruit350 2 egg muffins (2 eggs, spinach, bell pepper, 1 oz feta), 1 cup (150 g) melon P 22 g · C 28 g · F 17 g	Lentil soup with whole-grain roll480 1 3/4 cups (420 g) lentil soup, 1 small whole-grain roll (45 g), side salad P 24 g · C 66 g · F 10 g	Chicken stir-fry with rice430 5 oz (142 g) chicken breast, 2 cups (200 g) stir-fry vegetables, 1 tbsp (15 ml) soy sauce, 3/4 cup (135 g) brown rice P 38 g · C 42 g · F 10 g	Popcorn75 2 1/2 cups (20 g) air-popped popcorn P 2 g · C 15 g · F 1 g Hard-boiled egg70 1 large egg (50 g) P 6 g · C 1 g · F 5 g	1405 kcal
Thursday	Berry protein smoothie350 1 scoop (30 g) whey protein, 1 cup (150 g) frozen berries, 1/2 banana (60 g), 1 cup (240 ml) skim milk P 32 g · C 46 g · F 5 g	Tuna white bean salad with pita480 1 can (142 g) tuna, 3/4 cup (195 g) white beans, tomato, red onion, 1 tbsp (15 ml) olive oil, 1/2 whole-wheat pita (40 g) P 39 g · C 42 g · F 17 g	Beef tacos420 3 corn tortillas (75 g), 4 oz (113 g) 93% lean ground beef, lettuce, tomato, salsa, 2 tbsp (30 g) Greek yogurt P 32 g · C 38 g · F 16 g	Cucumber with hummus90 1 cup (120 g) cucumber, 2 tbsp (30 g) hummus P 3 g · C 9 g · F 5 g Grapes100 1 cup (150 g) grapes P 1 g · C 26 g · F 0 g	1440 kcal
Friday	Cottage cheese with pineapple350 1 cup (226 g) low-fat cottage cheese, 1/2 cup (80 g) pineapple, 8 almonds (10 g) P 28 g · C 26 g · F 14 g	Quinoa chickpea bowl490 1 cup (170 g) cooked quinoa, 3/4 cup (130 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing P 20 g · C 62 g · F 18 g	Baked cod with potatoes400 6 oz (170 g) baked cod, 1 cup (150 g) roasted baby potatoes, 2 cups (200 g) green beans P 38 g · C 40 g · F 8 g	Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g Greek yogurt70 1/2 cup (120 g) nonfat Greek yogurt P 11 g · C 4 g · F 0 g	1385 kcal
Saturday	Veggie omelette with toast340 1 whole egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) whole-wheat toast P 25 g · C 26 g · F 15 g	Chicken Caesar salad480 4 oz (113 g) grilled chicken, romaine, 2 tbsp (30 ml) light Caesar dressing, 2 tbsp (15 g) parmesan, 1/2 whole-wheat pita (40 g) P 42 g · C 30 g · F 21 g	Tofu vegetable curry with rice430 1 1/2 cups (360 g) tofu curry, 3/4 cup (135 g) brown rice P 22 g · C 52 g · F 16 g	Strawberries70 1 1/2 cups (225 g) strawberries P 1 g · C 18 g · F 0 g String cheese80 1 stick (28 g) string cheese P 7 g · C 1 g · F 6 g	1400 kcal
Sunday	Peanut butter banana toast with yogurt360 1 slice (28 g) whole-grain toast, 1 1/2 tbsp (24 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) Greek yogurt P 20 g · C 38 g · F 15 g	Greek chicken pita470 1 whole-wheat pita (60 g), 4 oz (113 g) grilled chicken, 2 tbsp (30 g) tzatziki, lettuce, tomato, cucumber P 40 g · C 48 g · F 13 g	Turkey meatballs with spaghetti squash420 5 oz (142 g) turkey meatballs, 2 cups (300 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan P 38 g · C 30 g · F 17 g	Peach60 1 medium peach (150 g) P 1 g · C 15 g · F 0 g Popcorn60 2 cups (16 g) air-popped popcorn P 2 g · C 12 g · F 1 g	1370 kcal

Monday

1435 kcal

Breakfast

Egg and avocado toast350

2 large eggs (100 g), 1 slice (28 g) whole-grain toast, 1/4 avocado (35 g), tomato slices

P 18 g · C 28 g · F 19 g

Lunch

Chicken burrito bowl490

4 oz (113 g) grilled chicken, 3/4 cup (135 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce, 1/4 avocado (35 g)

P 39 g · C 52 g · F 14 g

Dinner

Baked salmon with quinoa420

4 1/2 oz (128 g) baked salmon, 3/4 cup (130 g) cooked quinoa, 1 cup (150 g) roasted broccoli

P 34 g · C 34 g · F 16 g

Snacks

Apple with peanut butter105

1 small apple (150 g), 1 tsp (5 g) peanut butter

P 1 g · C 21 g · F 3 g

Greek yogurt70

1/2 cup (120 g) nonfat Greek yogurt, cinnamon

P 11 g · C 4 g · F 0 g

Tuesday

1405 kcal

Breakfast

Overnight oats with banana340

1/2 cup (40 g) rolled oats, 1/2 cup (120 ml) skim milk, 1/2 banana (60 g), 1 tsp chia seeds

P 14 g · C 55 g · F 7 g

Lunch

Turkey hummus wrap470

1 whole-wheat tortilla (45 g), 4 oz (113 g) turkey breast, 2 tbsp (30 g) hummus, spinach, tomato, cucumber

P 36 g · C 44 g · F 15 g

Dinner

Turkey chili with rice430

1 3/4 cups (420 g) turkey chili over 1/2 cup (90 g) brown rice

P 35 g · C 46 g · F 11 g

Snacks

Carrots with hummus105

1 cup (110 g) baby carrots, 2 tbsp (30 g) hummus

P 3 g · C 12 g · F 5 g

Orange60

1 small orange (140 g)

P 1 g · C 15 g · F 0 g

Wednesday

1405 kcal

Breakfast

Veggie egg muffins with fruit350

2 egg muffins (2 eggs, spinach, bell pepper, 1 oz feta), 1 cup (150 g) melon

P 22 g · C 28 g · F 17 g

Lunch

Lentil soup with whole-grain roll480

1 3/4 cups (420 g) lentil soup, 1 small whole-grain roll (45 g), side salad

P 24 g · C 66 g · F 10 g

Dinner

Chicken stir-fry with rice430

5 oz (142 g) chicken breast, 2 cups (200 g) stir-fry vegetables, 1 tbsp (15 ml) soy sauce, 3/4 cup (135 g) brown rice

P 38 g · C 42 g · F 10 g

Snacks

Popcorn75

2 1/2 cups (20 g) air-popped popcorn

P 2 g · C 15 g · F 1 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Thursday

1440 kcal

Breakfast

Berry protein smoothie350

1 scoop (30 g) whey protein, 1 cup (150 g) frozen berries, 1/2 banana (60 g), 1 cup (240 ml) skim milk

P 32 g · C 46 g · F 5 g

Lunch

Tuna white bean salad with pita480

1 can (142 g) tuna, 3/4 cup (195 g) white beans, tomato, red onion, 1 tbsp (15 ml) olive oil, 1/2 whole-wheat pita (40 g)

P 39 g · C 42 g · F 17 g

Dinner

Beef tacos420

3 corn tortillas (75 g), 4 oz (113 g) 93% lean ground beef, lettuce, tomato, salsa, 2 tbsp (30 g) Greek yogurt

P 32 g · C 38 g · F 16 g

Snacks

Cucumber with hummus90

1 cup (120 g) cucumber, 2 tbsp (30 g) hummus

P 3 g · C 9 g · F 5 g

Grapes100

1 cup (150 g) grapes

P 1 g · C 26 g · F 0 g

Friday

1385 kcal

Breakfast

Cottage cheese with pineapple350

1 cup (226 g) low-fat cottage cheese, 1/2 cup (80 g) pineapple, 8 almonds (10 g)

P 28 g · C 26 g · F 14 g

Lunch

Quinoa chickpea bowl490

1 cup (170 g) cooked quinoa, 3/4 cup (130 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing

P 20 g · C 62 g · F 18 g

Dinner

Baked cod with potatoes400

6 oz (170 g) baked cod, 1 cup (150 g) roasted baby potatoes, 2 cups (200 g) green beans

P 38 g · C 40 g · F 8 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt70

1/2 cup (120 g) nonfat Greek yogurt

P 11 g · C 4 g · F 0 g

Saturday

1400 kcal

Breakfast

Veggie omelette with toast340

1 whole egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) whole-wheat toast

P 25 g · C 26 g · F 15 g

Lunch

Chicken Caesar salad480

4 oz (113 g) grilled chicken, romaine, 2 tbsp (30 ml) light Caesar dressing, 2 tbsp (15 g) parmesan, 1/2 whole-wheat pita (40 g)

P 42 g · C 30 g · F 21 g

Dinner

Tofu vegetable curry with rice430

1 1/2 cups (360 g) tofu curry, 3/4 cup (135 g) brown rice

P 22 g · C 52 g · F 16 g

Snacks

Strawberries70

1 1/2 cups (225 g) strawberries

P 1 g · C 18 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Sunday

1370 kcal

Breakfast

Peanut butter banana toast with yogurt360

1 slice (28 g) whole-grain toast, 1 1/2 tbsp (24 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) Greek yogurt

P 20 g · C 38 g · F 15 g

Lunch

Greek chicken pita470

1 whole-wheat pita (60 g), 4 oz (113 g) grilled chicken, 2 tbsp (30 g) tzatziki, lettuce, tomato, cucumber

P 40 g · C 48 g · F 13 g

Dinner

Turkey meatballs with spaghetti squash420

5 oz (142 g) turkey meatballs, 2 cups (300 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan

P 38 g · C 30 g · F 17 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Popcorn60

2 cups (16 g) air-popped popcorn

P 2 g · C 12 g · F 1 g

What to buy this week

•Chicken breast, 2 lb (907 g); salmon and cod fillets
•93% lean ground beef and ground turkey, 1 lb (454 g) each
•Eggs, 1 dozen; Greek yogurt, 32 oz (907 g); cottage cheese, 16 oz (454 g); feta and parmesan
•Rolled oats, brown rice, quinoa, lentils, white beans, chickpeas, whole-grain tortillas, pitas and bread
•Vegetables: spinach, romaine, mixed greens, broccoli, green beans, cucumbers, carrots, mushrooms, bell peppers, potatoes, sweet potatoes, spaghetti squash
•Fruit: apples, bananas, oranges, grapes, berries, peaches, melon, pineapple
•Pantry: hummus, tahini, olive oil, salsa, marinara, light Caesar dressing, tzatziki, soy sauce

Food swaps

Instead of	Try	Why
4 oz (113 g) ground beef	4 oz (113 g) ground turkey or 1 cup (198 g) lentils	Lighter fat profile.
1 whole-wheat pita (60 g)	2 slices (56 g) whole-grain bread or 1/2 cup (90 g) rice	Keep carbs about equal.
2 tbsp (30 ml) light Caesar dressing	1 tbsp (15 ml) olive oil plus lemon and herbs	Cuts roughly 40 calories.
1/4 avocado (35 g)	1 tbsp (15 g) hummus or 1 tbsp (10 g) sliced olives	Works on any sandwich or bowl.

Frequently asked questions

Is 1,400 calories enough to lose weight?

For many moderately active adults, 1,400 calories creates a modest deficit that supports 0.5 to 1 lb (0.25 to 0.5 kg) of loss per week. Whether it is right for you depends on your size, activity level and current intake — a larger or very active person may need more to feel well.

Can I follow this plan without cooking?

Mostly, yes. Rotisserie chicken, canned tuna and beans, pre-washed greens, microwave rice cups and pre-cut vegetables can replace the cooked components. If you want a fully assembly-only week, use our no-cook plan.

Do I have to eat exactly these foods?

No. The plan is a template. Use the swap table to trade proteins, grains and fats you do not like, keeping the portion sizes similar so the daily calories stay close to 1,400.

Related plans & recipes

1200 Calorie Meal Plan→1500 Calorie Meal Plan→1600 Calorie Meal Plan→1400 Calorie 7-Day Meal Plan→7 Day Diet Plan for Weight Loss→Healthy Snacks→

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1200 Calorie Meal Plan 1400 Calorie Meal Plan 1500 Calorie Meal Plan 1600 Calorie Meal Plan 1800 Calorie Meal Plan 2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.