1400 Calorie Meal Plan Can Help You Lose Weight

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Increased foods are combined with certain other wholesome ingredients to develop a weekly weight reduction meal plan that will keep you experiencing satiated and satisfied all day.

Protein is extremely beneficial to have a good body. It assists you in creating beta cells and replacing damaged ones, maintains your gut flora, and tends to help you to feel full and satisfied after a diet, making weight reduction easier. High-protein foods (such as salmon, chicken, edamame, eggs, and chickpeas) complete the meals and snacks with wholesome, high-quality protein, providing far more than the reasonable level recommendation of 50 grams of protein per day.

Lusciously organized and paired with other natural eating to keep things balanced (such as vegetables, fruits, whole grains, and essential fats), these tasty meals and snacks combine to form a fortnightly meal plan for weight loss that will keep you having felt full and satisfied all day long.

Must Read: 3200 Calorie Meal Plan

With this simple weight reduction meal plan, you can burn calories, eat well, and look happy. Such a 1400 calorie meal plan is specifically designed to help you feel energized and comfortable while losing 1 to 2 pounds each week. Thus, every day of this strategy involves high protein, high fiber foods—an amalgamation that investigation revealed can aid in weight loss by retaining you feeling fuller for longer—as well as strategically balancing calories during the day so you don’t feel hungry.

The caloric intake totals for each meal are enumerated next to it, enabling you to conveniently replace things between meals as you perceive fit. Combine this nutritious food plan with a workout routine, and you’ll be on your way to losing weight.

How is Nutrition Essential on 1400 Calories?

If you intend to lose weight, a 1400 calorie eating plan may be adequate for you. Nutritious, financially viable weight loss occurs at a rate of 1 to 2 pounds a week each. The said meal plan may assist you in achieving that goal by combining protein, fiber, essential fats, and refined carbohydrates while also including fun foods.

Must Read: 2100 Calorie Meal Plan

You might wish to consider each dish containing 300 to 400 calories and nibbles containing 100 to 150 calories. Making appropriate food choices in every snack and repast will maintain you full and satisfied. Depending on your hunger levels, you may require more or less at so every meal and snack.

What Exactly Is a 1400 Calorie Regimen?

A 1400 calorie plan is a nutritional diet intended for people trying to lose weight rapidly. Weight loss can feel good, although it is occasionally necessary to induce rapid weight loss due to health complications. The 1400 calorie diet is designed to cause weight loss as well as fat loss. Following this will increase your overall oxidative markers and eliminate the need to worry about inhibiting metabolism.

We’ve put in enough effort researching diets, so you’ll save periods on meal planning every week while maintaining compliance with your diet. 

How Could It Aid in Weight Loss?

A 1400 calorie meal plan is an efficient weight-loss tactic for grownups with a TDEE of 1700 to 2000 calories per day and little physical activity. Most people have a proximal portion body’s metabolism of 1500 to 1700 calories, depending on age, gender, and height.

Nevertheless, not everyone is physically inactive, which is where ingesting 1400 calories per day comes into play. When you’ve reached your fitness goals, you still can adapt your total calorie intake. It only takes a few simple changes! Consider that this is a 1400 calorie meal plan for fussy eaters, so the food is never monotonous.

What Must You Eat on a 1400 Calorie Diet?

While following a 1400 calorie diet, it is recommended that you stick to meals with reasonable protein, high saturated fat, and low carbohydrates. It’s because overweight and obese people with insulin sensitivity have a more difficult time accessing and scorching the body’s fat reserves.

You could perhaps add fruit or intricate carbohydrates to your eating plan if your goal is mild weight loss and you only desire to lose a few pounds. The following is a list of the most popular seven foods to include in your meal plans:

1. Sardines

Sardines are packed with Omega-3 fatty acids, specifically EPA and DHA. They’re good for your brain and low in calories.

2. Eggs

Eggs are a cornerstone in almost every way of eating. They contain healthy saturated and trans fats and are high in nutrients such as zinc, biotin, and vitamin A.

3. Pineapple

Pineapple contains bromelain, an enzyme that aids digestion and nutritional absorption.

4. Nuts

Nuts are a convenient and versatile snack. Almonds, pistachios, pine nuts, and other varieties are obtainable.

5. Vegetables

Fermented vegetables and organically grown are great sources of fiber in a 1400 calorie diet. Fiber ensures that you stay heavier for a greater amount of time.

6. Bone Broth

An even more low-calorie alternative for caloric restriction that is high in keratin and beneficial to the overall intestinal microbiota.

Raw milk and fermented milk kombucha are decent alternatives for low-cost, greater dairy. They are excellent pre-workout beverages.

1400 Calorie Meal Plan
1400 Calorie Meal Plan

1400 Calorie Meal Plan For 1 Day


Begin your morning with a cup of all-bran cereal that has been flavored with sliced banana. To quench your morning thirst, drink a cup of skim milk.

1 cup whole-grain cereal

1-quart skim milk

1 medium-sliced banana

1 hard-boiled egg with hot sauce on top


Prepare the simple and delectable Vegan Superfood Buddha Bowl. Quinoa, kale, edamame, avocado, and other superfoods are included.

Vegan Superfood, 1 serving Bowl of the Buddha

10 almonds

1 large apple


With kimchi and cauliflower rice, you can make a delicious Korean steak. It’s simple but incredibly delicious.

1 Korean Steak, Kimchi, and Cauliflower Rice

Muscle Toning and 1400 Calories per Day

However, if you engage in strenuous physical activity, 1400 calories per day may not be sufficient. In such a scenario, you will feel exhausted and unenergized if you stick to 1400 calories, so consider increasing your dosage to well almost 1900 calories. Also, keep in mind that your required caloric intake is affected by gender and age. So, if you’re an active man who requires 3000 calories per day to maintain regular activities, a 1400 calorie diet will result in a faster weight loss than if you’re a 50-year-old sedentary woman who requires only 1600 calories usually, but a 1400 calorie diet for an individual requires 3000 calories may be too low.

Note that dropping over 2 pounds per week is not preferred, as quick weight loss almost certainly results in muscle loss. It is important to note that it is appropriate to lose more weight in the first week because this cost will be mostly water weight.

Although it is feasible to shed pounds simply by reducing calories, incorporating exercise into your regimen not only boosts metabolism but also enhances overall health.

Taking on a new fitness program may appear to be a tough prospect, but it does not have to be.

When you’ve never exercised before, taking half-hour walks three times a week is an absolutely superb way to get started.

Once you’re in great physical shape, incorporate new workouts or activities such as biking, swimming, hiking, or jogging.

Boosting your physical activity can improve your mood and lower your risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Suggestions for a 1400 Calorie Diet

1. Meal Planning Ahead of Time

The best recommendation for sticking to our meal plan is to prepare ahead of time rather than cook at the last moment. When your meals are ready for you, you are less inclined to indulge or stray from your diet.

2. Self-Discipline

As with any diet, strict self-control is required. This is about deviating from the planned meals and not pinching mini-meals or nibbles in between meals.

3. Concentrate on Nutritional Food

When planning your meals, make sure that all nutritious demands are met. This is especially important for proteins. As a result, include some protein in each meal.

4. Avoid Carbohydrates

Carbohydrates are necessary for your body; however, they are your terrible rival once attempting to lose weight. As such, attempt to eliminate them and incorporate very small portions of them into your daily meals.

5. Avoid Junk Food

Although everyone loves and craves junk food, avoid it at all costs while on a diet. This contains not having cheat days; instead, prepare food that you thoroughly love to keep you satisfied throughout the week.

1400 Calorie Meal Plan for One Week

The said 7-day plan will show you how to employ two key food preparation shills to make weekend night meals more convenient than ever while also losing weight. You’ll save time and effort by cooking everything in one pot (or sheet pan or slow cooker). And using leftovers strategically will help you get through the midweek crest. But, before we begin, it is crucial to remember that lengthy weight loss necessitates making nutritious choices on a regular basis. And, while 1400 calories may be sufficient for some, it can be extremely restrictive for others. That’s why we’re starting with 1400 calories and encouraging you to double such meal and snack ideas.

You can however add 1-5 ounces of nutrients to all meal options if you feel like there isn’t sufficient food to keep you contented.

People also recognize that weight loss, health, and body image are complicated topics; before embarking on this diet, we entice you to get a wider perspective by reading the investigation into the dangers of intuitive eating.

Day 1


One slice of 100% whole wheat toast

1/2 avocado

One fried egg


One 8-inch 100% whole wheat wrap

Two romaine outer lettuce leaves

Two slices of tomato

3 ounces turkey slices

1 tablespoon chipotle mayo


3 ounces grilled salmon

1 cup roasted potatoes

1/2 cup roasted broccoli

Day 2


1/2 cup uncooked oatmeal (made per directions with water)

1 tablespoon peanut butter

1/2 cup blueberries


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


1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 zucchini chopped and sautéed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese

Day 3


1 cup 2% plain Greek yogurt

1/4 cup low-sugar granola (less than 3 grams of sugar per serving)

1/4 cup blueberries


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


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

Day 4


One slice of 100% whole wheat bread

1 tablespoon peanut butter

One sliced banana


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


Spaghetti Squash Pad Thai with 3 ounces of tofu

Day 5


One 4-inch whole wheat bagel

3 tablespoons cream cheese


Two slices of 100% whole wheat bread

4 ounces sliced turkey

1 tablespoon whole grain mustard, a slice of tomato, and lettuce leaf

10 baby carrots


3 ounces grilled salmon

1 medium-baked sweet potato

1/2 cup steamed broccoli

Day 6


1 cup all-bran cereal

1 cup 1% milk

5 large strawberries, chopped


Two slices of 100% whole wheat toast

Two poached eggs

1/2 avocado


1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch whole wheat tortilla

1/4 cup salsa

Day 7


1 cup 2% plain Greek yogurt

1/4 cup low-sugar granola (less than 3 grams of sugar per serving)

1/2 cup raspberries


Veggie burger

One whole-grain English muffin

One red bell pepper sliced into strips

1/4 avocado


Ground turkey Bolognese with 3 ounces of ground turkey, 1/2 cup tomato sauce, 1 cup whole wheat pasta, and 1/2 cup steamed broccoli

Foods to Avoid

In any healthy weight loss plan, trans fats and added sugar must be minimized as much as possible.

Eliminating or limiting the foods listed below should assist you in losing weight and enhance your general well-being.

  • Fast food includes items such as chicken nuggets, fries, pizza, and hot dogs.
  • White bread, sugary cereals, white pasta, bagels, crackers, corn chips, tortillas, and other processed carbs
  • Saturated fat is limited to 16 grams per day.
  • Restrict your daily intake of added sugars to 35 grams.
  • Reduce your intake of salt. Keep your daily sodium intake under 2,300 mg. If you have a medical issue like cardiovascular disease or high blood pressure, your physician will most likely tell you to limit your sodium intake to no more than 1400 mg per day.

Packaged foods, processed meats like deli meats, bacon, boxed pasta dishes, cereal bars, and so on are examples of refined carbohydrates.

Unsaturated fats include potato chips, deep-fried foods, doughnuts, mozzarella sticks, and other similar items.

Reduced and caloric intake foods include diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, and so on.

Flavored drinks include soda, fruit juice, energy drinks, flavored milk, and loaded sugar yogurt.

Meal Planning for a 1400 Calorie Diet

Strategize well in advance and prepare your meals. Spending a few minutes on a Sunday or a weekend off to intend your lunches and dinners throughout the week, supermarket shop, and schedule some meals ahead of time saves a lot of time during the week. This can aid in stress reduction when deciding just what to eat and keep you on track.

Begin your day with a well-balanced breakfast. Breakfast should contain lots of good protein, healthy fats, and fiber to provide energy and keep you feeling satisfied until lunch.

Don’t overlook the importance of timing. You should consider eating periodically for 3 to 4 hours. The latter needs to keep your energy levels high all day long and keep you from overeating.

Consider your food groups. It can be hard to come up with meal options nearly every day. Consider which would include protein, carbohydrate, fat, and fruit or vegetable for each meal to make it easier. This combination provides you with all of the nutrients you require while also keeping you full and content.

1400 calories could be a one-time thing. Having a good diet plan must be plausible and long-term if you want to lose weight slowly and sustainably. Even as 1400 calories may be sufficient for you in the short term, it may not be in the long run. Consider how you feel and, if necessary, adjust your meal plan. If you believe you require an individualized plan, consult with a healthcare professional.


Intending balanced and nutritious meals do not have to be complicated with a little forethought and preparation. If you are unsure whether this plan is right for you, converse with a healthcare professional to get concrete advice for your independent nutrition requirements and health targets.

No whatever amount of weight you need to lose, reducing calories and getting more exercise are critical.

Numerous people who are seeking to lose fat and enhance their well-being will benefit from a 1400 calorie diet. Like any healthy diet, it should consist primarily of whole, unprocessed foods.

Caloric expenditure should be reduced, and a number of the simple tips inside this article could perhaps help you achieve success in your weight loss efforts.

The above article is only meant to provide comprehensive information and does not discuss particular circumstances. This is not a replacement for specialist advice or assistance and cannot be used to make any decisions. Any medical condition should be diagnosed and treated by a licensed physician. Whatever decision you make in response to the content of this article is entirely at your own risk and accountability.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Can I lose weight by eating 1400 calories a day?

Answer: To start losing one pound, you must create a 3500 shortfall. And it is, if your basic metabolic rate is around 2000 and you start eating only 1400 calories per day, you will accumulate a weekly imbalance of 4200 calories, allowing you to drop about 1.2 pounds per week.

Question 2. Why am I not losing weight on 1400 calories a day?

Answer: The stubborn refusal to lose weight despite eating 1400 calories could be due to incorrectly estimating your upkeep and deficiency calories, maintaining a negative energy balance for an extended period of time, or failing to track your food properly. High-stress levels, lack of sleep, and underlying medical issues are also factors to consider.

Question 3. How much protein do I need on a 1400 calorie diet?

Answer: High-protein foods (such as salmon, chicken, edamame, eggs, and chickpeas) plug the food and snacks with wholesome, high-quality protein, to provide far more than the reasonable level proposal of 50 grams of protein per day.

Question 4. Can you lose weight in 1500 calories?

Answer: This diet may be tried by individuals who want to regulate their food consumption and lose more weight. According to some studies, the average female can lose 1 pound per week by limiting her daily caloric intake to 1500 calories or less. To end up losing the same number of pounds, the average male may need to devour up to 2000 calories per day.

Question 5. Are 1400 calories too low for a woman?

Answer: A woman might require 1200-1400 calories per day on average, although a man with more muscular strength might need 1400-1800 calories. To end up losing 0.5-1kg of body fat per week, you must maintain a daily negative energy balance of 200-300 kcal.

Question 6. How much weight will I lose by eating 1400 calories?

Answer: To end up losing one pound, you must create a 500 imbalance. It is, if your basic metabolic rate would be around 2000 and you start consuming only 1400 calories per day, you will accumulate a weekly imbalance of 4200 calories, which is sufficient to lose about 1.2 pounds a week every week.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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