1,400-Calorie Meal Plan and Shopping List

Updated on June 17, 2024

Medically reviewed by Melissa Rifkin, MS, RD, CDN

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.

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 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: 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 toast
Two poached eggs
1/2 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 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: 1,427 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

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.

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.