1,400 Calorie Meal Plan

This example 1,400 calorie meal plan provides 1,411 kcal, 102g Protein (29%), 120g Carbs (33%), 61g Fat (38%) per day.

You can find it below or you can download the printable 1400 calorie meal plan pdf that comes with a grocery list.

For a fully personalized 7 day plan that suits you and your goals, with thousands of delicious recipes, be sure to check out our Meal Plan Generator and let us create a meal plan for you automatically!

Breakfast

Classic Sun-dried Tomato Tuna Omelet

A true taste of the Med!

Calories and Macros

328 Calories
30.8g Protein (37%)
17.5g Carbohydrates (21%)
15.8g Fat (42%)

Ingredients

2 Eggs
1 tsp Olive Oil
30 grams Sun-Dried Tomatoes
65 grams White Tuna (canned)
1/2 tbsp Feta Cheese
1 pinch Red Pepper Flakes

Instructions

Step 1: Slice your sun-dried tomatoes into half-centimeter strips.

Step 2: Take out a bowl and mix in those tomatoes, the drained tuna, and the crumbled cheese. Set aside.

Step 3: In another bowl, whisk the eggs with a little salt.

Step 4: Heat a the olive oil in a frying pan over a medium to high temperature.

Step 5: Pour the eggs into the pan and, using a spatula, drag the sides of the eggs back to the centre. Then, give the pan a little shake to spread out the eggs again. It’s all about redistribution! Repeat this process until the eggs are almost set. 

Step 6: Use a spoon to add the tuna-tomato mix to one side of the omelet and then fold the other half over the top. 

Step 7: Season with a little pepper and allow to cook for another minute or so before serving up with a sprinkle of chili flakes on top!

Et Voilà!

Lunch

Mozzarella Strength Salad Bowl

That strength you need to start your day!

Calories and Macros

417 Calories
17.4g Protein (16%)
35.7g Carbohydrates (33%)
24.2g Fat (51%)

Ingredients

1 1/2 Whole Grain Bread
35 grams Mixed Salad Leaves
35 grams Cucumber
15 grams Walnuts
35 grams Blueberries
1 tsp Olive Oil
1 tsp Honey
35 grams Mozzarella Cheese (whole milk)

Instructions

Step 1: Lightly toast the bread before tearing it into bite-size pieces.

Step 2: Slice the cucumber and then create a bed of leaves in a bowl.

Step 3: Layer the cucumber on the leaves before tearing up the mozzarella cheese on top followed by the bread and a sprinkle of crushed walnuts and blueberries.

Step 4: Finally, drizzle with a little olive oil and honey.

Dinner

Mediterranean Shrimp Delight

Calories and Macros

418 Calories
31.8g Protein (30%)
44g Carbohydrates (42%)
13.2g Fat (28%)

Ingredients

120 grams Prawns (cooked)
2 tsp Olive Oil
1/2 tsp Dried Oregano
1/2 tsp Dried Parsley
1/2 Red Bell Pepper
50 grams Quinoa
1 clove Garlic
1/2 Yellow Bell Pepper
60 ml Chicken Stock
1 wedge Lemon
5 Basil Leaves

Instructions

Step 1: Take out a bowl and mix shrimps with ½ the olive oil, the dried herbs, and a little salt and pepper. 

Step 2: Place your quinoa in a pot with twice the amount of water, and heat over a medium temperature to cook. 

Step 3: Chop the garlic and set it aside. Then, slice the bell pepper into thin slices and heat the remaining olive oil in a pan next to the cooking quinoa.

Step 4: Lightly fry the bell pepper for about 4 minutes, or until the sides are slightly browned. Then, remove from the pan and set aside.

Step 5: In the same pan, over the same heat, cook the shrimp mix for 3-4 minutes, stirring frequently until cooked through.

Step 6: Add the cooked quinoa to the shrimp pan, along with the garlic, and allow all to get toasty for about 1 minute. 

Step 7: Pour in the chicken stock and bring that delightful mix to a simmer for about 6 minutes. 

Step 8: Add in the bell pepper, a little lemon zest, a squeeze of lemon juice, and bring to cook for another 3 – 5 minutes.

Step 9: Garnish with the fresh basil leaves and serve up!

Snack 1

Creamy Citrusy Toast!

A sweet way to treat yourself today. 

Calories and Macros

138 Calories
5g Protein (14%)
19.6g Carbohydrates (55%)
4.8g Fat (31%)

Ingredients

1 slice Whole Grain Bread
10 grams Cream Cheese
1/2 Tangerine (mandarin)
1 dash Ground Cinnamon

Instructions

Step 1: Place your bread into a toaster and let things heat up.

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the cream cheese and layer the tangerine segments on top. 

Step 3: Sprinkle with a dash of cinnamon and serve up.

For an additional nutrition hit, layer spinach under the cream cheese (you’ll barely notice it’s there!).

Snack 2

Chocolate Vanilla Protein Shake

Calories and Macros

110 Calories
17.2 Protein (62%)
3.2g Carbohydrates (11%)
3.2g Fat (26%)

Ingredients

10 grams Vanilla Whey Protein (80%)
10 grams Chocolate Whey Protein (80%)
200 ml Almond Milk

Instructions

Step 1: Blend your protein powder and milk using a blender or shaker and serve on up!

Who Should Follow a 1,400 Calorie Diet?

If you’re focused on losing weight, a diet that aims for an average of 1,400 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,500 Calorie Meal Plan
1,600 Calorie Meal Plan
1,700 Calorie Meal Plan

The Hit My Macros Meal Planner

Take the thinking out of eating well. Set your calories and macros and let Hit My Macros build the plan for you.