1-Week 1400-Calorie Meal Plan

1400 calorie meal plan foods

Verywell / Amelia Manley

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.

When consuming a 1,400-calorie per day diet, it can be very useful to plan ahead to stay on track and meet your calorie needs. Planning ahead can ensure that you eat a nutritious and balanced diet while staying within your calorie goal, especially when your schedule gets busy.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a 1,400 Calorie Diet

A 1,400-calorie meal plan may be appropriate for you if you are wanting to lose weight. The rate of healthy, sustainable weight loss is about 1 to 2 pounds per week. This meal plan may help you achieve that through a combination of protein, fiber, healthy fats, and complex carbohydrates while still including fun foods as well.

You may want to think about each meal consisting of 300 to 400 calories and snacks consisting of 100 to 150 calories. Including the right combination of foods at each meal and snack will keep you fuller for longer. You may need more or less at each meal and snack depending on your hunger levels.

7 Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,400 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Note that 1,400-calories per day may be inadequate for various populations. Consider your individual needs prior to deciding on a daily calorie level or following a specific style of eating.

Each day includes three meals and two snacks and contains a balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal.

Download the 7-Day 1,400 Calorie Meal Plan

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Day 1

Breakfast

  • One slice 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 outer 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: 1359 calories, 59 grams protein, 133 carbohydrates, 68 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their 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: 1352 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 kernals, 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: 1460 calories, 79 grams protein, 160 grams carbohydrates, 59 grams fat

Day 4

Breakfast

  • One slice 100% whole wheat bread
  • 1 tablespoon peanut butter
  • One sliced banana

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

Lunch

  • Hummus 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

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: 1435 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 100% whole wheat bread
  • 4 ounces sliced turkey
  • 1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf
  • 10 baby carrots

Macronutrients: 345 calories, 25 grams protein, 48 grams carbohydrates, 7 grams fat

Snack

  • 1/2 cup baby carrots
  • 1/4 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: 1376 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 toast
  • Two poached eggs
  • 1/2 avocado

Macronutrients: 465 calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat

Snack

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 tortilla
  • 1/4 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: 1427 calories, 63 grams protein, 195 grams carbohydrates, 59 grams fat

Day 7

Breakfast

  • 1 cup 2% plain Greek yogurt
  • 1/4 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

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

Dinner

  • Ground turkey bolognese with 3 ounces 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: 1410 calories, 74 grams protein, 173 grams carbohydrates, 51 grams fat

How to Meal Plan for a 1,400-Calorie Diet

  • Plan ahead and meal prep. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance 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 your day with a balanced breakfast. Be sure to 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.
  • Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including protein, carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
  • 1,400 calories may be temporary. For slow, sustainable weight loss, your diet plan must be realistic and long-lasting. While 1,400 calories may be enough for you, it also may not be in the long term. Assess how you feel and consider adjusting your meal plan if needed. Speak with a registered dietitian if you feel you need an individualized plan.

A Word From Verywell

Planning nutritious and balanced meals does not need to be difficult with a little bit of planning ahead and prep. Speak with a registered dietitian if you are not sure this plan is right for you and to get specific recommendations for your individual nutrition needs and health goals.

We recognize that 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.
  1. USDA. 2020-2025 Dietary Guidelines for Americans.

  2. Academy of Nutrition and Dietetics. How Much Water Do You Need.