1400 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1400 calorie meal plan to lose fat/weight or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1400cal, 126g protein, 87g net carbs, 54g fat, 17g fiber per day) cannot be customized.
Day 1
1375cal, 126g protein, 109g net carbs, 41g fat, 16g fiber
2 quiche(s) (192cal, 13p, 10c, 11f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 oz (262cal, 38p, 1c, 11f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (58cal, 1p, 9c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
Day 2
1375cal, 126g protein, 109g net carbs, 41g fat, 16g fiber
2 quiche(s) (192cal, 13p, 10c, 11f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 oz (262cal, 38p, 1c, 11f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (58cal, 1p, 9c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
Day 3
1350cal, 129g protein, 70g net carbs, 55g fat, 15g fiber
2 quiche(s) (192cal, 13p, 10c, 11f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 serving(s) (58cal, 1p, 9c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
Day 4
1450cal, 123g protein, 80g net carbs, 61g fat, 19g fiber
1 patties (107cal, 4p, 14c, 2f)
1 patties (99cal, 10p, 2c, 6f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 container (139cal, 20p, 8c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (380cal, 55p, 11c, 13f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 5
1450cal, 133g protein, 95g net carbs, 51g fat, 17g fiber
1 patties (107cal, 4p, 14c, 2f)
1 patties (99cal, 10p, 2c, 6f)
1 egg(s) (69cal, 6p, 0c, 5f)
4 oz (282cal, 27p, 11c, 13f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1 serving(s) (141cal, 2p, 18c, 6f)
1 container (139cal, 20p, 8c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (380cal, 55p, 11c, 13f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 6
1425cal, 124g protein, 81g net carbs, 60g fat, 16g fiber
2 eggs (198cal, 13p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (282cal, 27p, 11c, 13f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1 serving(s) (141cal, 2p, 18c, 6f)
1 serving(s) (248cal, 18p, 29c, 5f)
8 oz (316cal, 51p, 1c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 7
1400cal, 124g protein, 62g net carbs, 66g fat, 17g fiber
2 eggs (198cal, 13p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (275cal, 20p, 7c, 16f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (248cal, 18p, 29c, 5f)
8 oz (316cal, 51p, 1c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
Grocery List (59 items)
Dairy and Egg Products
Eggs
9 1/2 large (475g)
Whole milk
1/4 gallon (840mL)
Swiss cheese
1/2 cup, shredded (54g)
Butter
1 tbsp (14g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Fresh mozzarella cheese
1 1/2 oz (43g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Spices and Herbs
Dry mustard powder
4 dash (1g)
Salt
4 1/2 g (5g)
Black pepper
1/8 oz (1g)
Rosemary
1/2 tbsp (2g)
Fresh basil
1 1/2 tbsp, chopped (4g)
Paprika
3/4 dash (0g)
Garlic powder
4 dash (2g)
Balsamic vinegar
1/2 tbsp (8mL)
Baked Products
Bread
6 slice (192g)
Vegetables and Vegetable Products
Onion
2/3 medium (2-1/2" dia) (73g)
Garlic
1 clove(s) (3g)
Tomatoes
3 medium whole (2-3/5" dia) (345g)
Frozen broccoli
1 cup (91g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Brussels sprouts
1 cup, shredded (50g)
Fresh parsley
1 1/2 sprigs (2g)
Frozen mixed veggies
1 cup (135g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Raw celery
1 tbsp chopped (6g)
Fruits and Fruit Juices
Grapes
3 cup (276g)
Lemon juice
1 tbsp (15mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Avocados
1/2 avocado(s) (101g)
Apples
1/4 medium (3" dia) (46g)
Lime juice
1/2 tsp (3mL)
Sweets
Honey
4 tsp (28g)
Maple syrup
1/4 tbsp (4mL)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2001g)
Ground chicken, raw
4 oz (113g)
Fats and Oils
Marinade sauce
6 tbsp (91mL)
Olive oil
2 tbsp (33mL)
Oil
1 oz (36mL)
Balsamic vinaigrette
3 oz (90mL)
Beverages
Water
4 1/3 cup(s) (1026mL)
Protein powder
1 scoop (1/3 cup ea) (31g)
Legumes and Legume Products
Lentils, raw
1 cup (176g)
Hummus
1 1/2 tbsp (23g)
Chickpeas, canned
1/2 can (224g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
All-purpose flour
1/4 cup (28g)
Other
Italian seasoning
1 tsp (4g)
Protein greek yogurt, flavored
2 container (300g)
Teriyaki sauce
1/2 cup (120mL)
Mixed greens
2 cup (60g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 cup (56g)
Apple cider vinegar
1/2 tbsp (0mL)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Almonds
2 oz (54g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (224g)
Snacks
Tortilla chips
2 oz (57g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
breakfast prep - 3 days
1. Easy mini quiche
190 cals, 13p, 10c, 11f (per meal)
2 large (100g)
1/2 cup (120mL)
4 dash (1g)
1/2 cup, shredded (54g)
2 slice (64g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
snack prep - 3 days
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Marinaded chicken breast
210 cals, 38p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Rosemary chicken
260 cals, 38p, 1c, 11f (per meal)
3/4 lbs (340g)
1 clove(s) (3g)
1 dash (1g)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 tbsp (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
2
Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
3
Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Caprese chicken
450 cals, 49p, 3c, 26f (per meal)
3 dash (1g)
1 1/2 tbsp (24g)
1/4 tbsp (4mL)
2 1/4 cherry tomatoes (38g)
1 1/2 tbsp, chopped (4g)
1 1/2 oz (43g)
6 oz (168g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Hummus crusted chicken
235 cals, 40p, 2c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Pat chicken dry with paper towels and season with salt and pepper.
3
Place chicken on a lined baking sheet. Spread hummus over the top of the chicken until evenly coated. Sprinkle paprika over the hummus.
4
Bake about 15-20 minutes until the chicken is cooked through and no longer pink inside. Serve.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. English bubble & squeak
105 cals, 4p, 14c, 2f (per meal)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 tbsp (35g)
1 tsp (5mL)
1 cup, shredded (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with a dollop of Greek yogurt.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
3. Chicken breakfast sausage patty
100 cals, 10p, 2c, 6f (per meal)
4 oz (113g)
1/4 tbsp (4mL)
1 dash (0g)
1/2 tsp (3mL)
1/8 gram (0g)
1 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix all of the ingredients besides the oil in a bowl with your hands until well-incorporated.
2
Form into small patties (for serving size accuracy, use the number of patties listed in the recipe details above, about 2 oz per patty).
3
Heat oil in a skillet over medium heat. Add patties and cook for 4-6 minutes on each side or until middle is no longer pink. Serve.
4
Meal Prep Note: Store leftover patties in an airtight container in the fridge. Reheat in the microwave.
snack prep - 2 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
3 tbsp cherry tomatoes (28g)
2 dash (1g)
1/4 avocado(s) (50g)
1 slice (32g)
1 1/2 large (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
lunch prep - 2 days
1. Almond crusted tilapia
285 cals, 27p, 11c, 14f (per meal)
1/2 lbs (224g)
1/3 cup, slivered (36g)
1/4 cup (28g)
1 1/3 dash (1g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
3. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
snack prep - 2 days
1. Breakfast cereal with protein milk
250 cals, 18p, 29c, 5f (per meal)
1/2 cup (120mL)
1 serving (30g)
1/2 scoop (1/3 cup ea) (16g)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Avocado, apple, chicken salad
275 cals, 20p, 7c, 17f (per meal)
1/4 avocado(s) (50g)
1/4 medium (3" dia) (46g)
1 tbsp chopped (6g)
1/2 tbsp (8mL)
1 dash (0g)
1/2 dash (0g)
1/2 dash, ground (0g)
1/2 tsp (3mL)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.