1,400 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,400 calories falls within the lower total caloric intake for what may be needed to reach this goal.

But what does a 1,400 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,400 calorie diet, as well as provide you with a printable 1,400 calorie diet plan.

Please note: This is just a day’s example of a 1,400 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

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.

Is 1,400 Calories a Day Healthy?

A well-planned 1,400 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a lower level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

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

Printable 1,400 Calorie Meal Plan

We have created a printable version of a 1,400 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,400 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,400 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,400 calorie meal plan:

Provides 1,411 kcal, 102g Protein (29%), 120g Carbs (33%), 61g Fat (38%) per day.


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%)


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


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!


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%)


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)


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.


Mediterranean Shrimp Delight

Calories and Macros

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


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


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%)


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


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%)


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


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

For a fitter, stronger, healthier you.

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