1400 calorie meal plan

1400 Calorie Meal Plan

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Looking to maintain a healthy lifestyle while sticking to a 1400 calorie meal plan? You’ve come to the right place! Below, you’ll find four different meal plan options tailored to your calorie needs, whether you prefer two, three, four, or five meals per day. Each plan is designed to help you reach your health and fitness goals without sacrificing flavor or variety.

Need more variety? Try our Meal Generator Tool

1400 Calorie Meal Plan Options

Option 1: 2 Meals Per Day

Meal 1 – Breakfast (Approx. 700 calories):

  1. Vegetable Omelette (500 calories):

    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1/4 cup diced bell peppers (12 calories, 0.5g protein, 3g carbs, 0g fat)
    • 1/4 cup diced onions (16 calories, 0.5g protein, 4g carbs, 0g fat)
    • 1/4 cup sliced mushrooms (5 calories, 0.7g protein, 1g carbs, 0g fat)
    • 1/4 cup shredded cheese (120 calories, 7g protein, 1g carbs, 10g fat)
    • 1 teaspoon olive oil (40 calories, 0g protein, 0g carbs, 4.5g fat)
  2. Whole Grain Toast with Avocado (200 calories):

    • 1 slice whole grain bread (70 calories, 3g protein, 12g carbs, 1g fat)
    • 1/4 avocado, mashed (65 calories, 0.8g protein, 3.4g carbs, 6g fat)
    • Salt and pepper to taste

Meal 2 – Dinner (Approx. 700 calories):

  1. Grilled Chicken Breast with Sweet Potato and Asparagus (600 calories):

    • 6 oz grilled chicken breast (280 calories, 52g protein, 0g carbs, 6g fat)
    • 1 medium sweet potato, baked (100 calories, 2g protein, 23g carbs, 0g fat)
    • 1 cup asparagus, roasted (20 calories, 2g protein, 4g carbs, 0g fat)
    • 1 tablespoon olive oil for cooking (100 calories, 0g protein, 0g carbs, 12g fat)
  2. Mixed Berry Salad (100 calories):

    • 1 cup mixed berries (100 calories, 1g protein, 24g carbs, 0g fat)

Total:

  • Calories: Approximately 1400 calories
  • Protein: 90 grams
  • Carbohydrates: 87 grams
  • Fat: 79.5 grams

This meal plan provides a balanced distribution of macronutrients and includes a variety of nutrient-dense foods.

Option 2: 3 Meals Per Day

Meal 1 – Breakfast (Approx. 400 calories):

  1. Scrambled Eggs with Spinach and Whole Wheat Toast (300 calories):

    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1 cup spinach (7 calories, 1g protein, 1g carbs, 0g fat)
    • 1/4 cup chopped onions (16 calories, 0g protein, 4g carbs, 0g fat)
    • 1 teaspoon olive oil (40 calories, 0g protein, 0g carbs, 4.5g fat)
    • 1 slice whole wheat toast (100 calories, 4g protein, 18g carbs, 2g fat)
  2. Black Coffee (0 calories):

    • 1 cup black coffee (0 calories, 0g protein, 0g carbs, 0g fat)

Meal 2 – Lunch (Approx. 500 calories):

  1. Grilled Chicken Salad with Balsamic Vinaigrette (400 calories):

    • 3 oz grilled chicken breast (140 calories, 26g protein, 0g carbs, 3g fat)
    • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
    • 1/4 cup cherry tomatoes (6 calories, 1g protein, 1g carbs, 0g fat)
    • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
    • 2 tablespoons balsamic vinaigrette dressing (180 calories, 0g protein, 6g carbs, 18g fat)
  2. Apple (100 calories):

    • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 3 – Dinner (Approx. 500 calories):

  1. Salmon with Quinoa and Steamed Broccoli (450 calories):

    • 4 oz baked salmon (280 calories, 30g protein, 0g carbs, 17g fat)
    • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup steamed broccoli (69 calories, 5g protein, 14g carbs, 1g fat)
  2. Sparkling Water with Lemon (0 calories):

    • 1 cup sparkling water with a slice of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

  • Calories: Approximately 1400 calories
  • Protein: 95 grams
  • Carbohydrates: 74 grams
  • Fat: 64.5 grams

Option 3: 4 Meals Per Day

Meal 1 – Breakfast (Approx. 350 calories):

  1. Scrambled Eggs with Spinach and Whole Wheat Toast (300 calories):

    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1 cup spinach (7 calories, 1g protein, 1g carbs, 0g fat)
    • 1/4 cup chopped onions (16 calories, 0g protein, 4g carbs, 0g fat)
    • 1 teaspoon olive oil (40 calories, 0g protein, 0g carbs, 4.5g fat)
    • 1 slice whole wheat toast (100 calories, 4g protein, 18g carbs, 2g fat)
  2. Black Coffee (0 calories):

    • 1 cup black coffee (0 calories, 0g protein, 0g carbs, 0g fat)

Meal 2 – Lunch (Approx. 350 calories):

  1. Turkey Wrap (300 calories):

    • 3 slices turkey breast (90 calories, 18g protein, 0g carbs, 1g fat)
    • 1 small whole wheat tortilla (100 calories, 3g protein, 18g carbs, 1.5g fat)
    • Lettuce, tomato slices, and mustard (60 calories, 1g protein, 10g carbs, 0g fat)
  2. Baby Carrots (50 calories):

    • 1 cup baby carrots (50 calories, 1g protein, 12g carbs, 0g fat)

Meal 3 – Afternoon Snack (Approx. 200 calories):

  1. Greek Yogurt with Berries (150 calories):

    • 1/2 cup non-fat Greek yogurt (70 calories, 12g protein, 4g carbs, 0g fat)
    • 1/2 cup mixed berries (50 calories, 1g protein, 12g carbs, 0g fat)
  2. Almonds (50 calories):

    • 7 almonds (50 calories, 2g protein, 2g carbs, 4g fat)

Meal 4 – Dinner (Approx. 500 calories):

  1. Salmon with Quinoa and Steamed Broccoli (450 calories):

    • 4 oz baked salmon (280 calories, 30g protein, 0g carbs, 17g fat)
    • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup steamed broccoli (69 calories, 5g protein, 14g carbs, 1g fat)
  2. Sparkling Water with Lemon (0 calories):

    • 1 cup sparkling water with a slice of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

  • Calories: Approximately 1400 calories
  • Protein: 90 grams
  • Carbohydrates: 83 grams
  • Fat: 68.5 grams

Option 4: 5 Meals Per Day

Meal 1 – Breakfast (Approx. 300 calories):

  1. Scrambled Eggs with Spinach and Whole Wheat Toast (250 calories):

    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1 cup spinach (7 calories, 1g protein, 1g carbs, 0g fat)
    • 1/4 cup chopped onions (16 calories, 0g protein, 4g carbs, 0g fat)
    • 1 teaspoon olive oil (40 calories, 0g protein, 0g carbs, 4.5g fat)
    • 1 slice whole wheat toast (100 calories, 4g protein, 18g carbs, 2g fat)
  2. Black Coffee (0 calories):

    • 1 cup black coffee (0 calories, 0g protein, 0g carbs, 0g fat)

Meal 2 – Mid-Morning Snack (Approx. 150 calories):

  1. Greek Yogurt with Berries (150 calories):
    • 1/2 cup non-fat Greek yogurt (70 calories, 12g protein, 4g carbs, 0g fat)
    • 1/2 cup mixed berries (50 calories, 1g protein, 12g carbs, 0g fat)
    • 1 tablespoon honey (30 calories, 0g protein, 8g carbs, 0g fat)

Meal 3 – Lunch (Approx. 350 calories):

  1. Turkey Wrap (300 calories):

    • 3 slices turkey breast (90 calories, 18g protein, 0g carbs, 1g fat)
    • 1 small whole wheat tortilla (100 calories, 3g protein, 18g carbs, 1.5g fat)
    • Lettuce, tomato slices, and mustard (60 calories, 1g protein, 10g carbs, 0g fat)
  2. Baby Carrots (50 calories):

    • 1 cup baby carrots (50 calories, 1g protein, 12g carbs, 0g fat)

Meal 4 – Afternoon Snack (Approx. 150 calories):

  1. Apple Slices with Peanut Butter (150 calories):
    • 1 medium apple, sliced (100 calories, 0g protein, 25g carbs, 0g fat)
    • 1 tablespoon peanut butter (50 calories, 1.5g protein, 3g carbs, 4g fat)

Meal 5 – Dinner (Approx. 450 calories):

  1. Salmon with Quinoa and Steamed Broccoli (400 calories):

    • 4 oz baked salmon (280 calories, 30g protein, 0g carbs, 17g fat)
    • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup steamed broccoli (69 calories, 5g protein, 14g carbs, 1g fat)
  2. Sparkling Water with Lemon (0 calories):

    • 1 cup sparkling water with a slice of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

  • Calories: Approximately 1400 calories
  • Protein: 82 grams
  • Carbohydrates: 86 grams
  • Fat: 57.5 grams

Who should Follow a 1400 Calorie Diet

Individuals who are looking to lose weight gradually and sustainably or those with a smaller stature and lower calorie needs may benefit from following a 1400 calorie diet.

Type of PersonExampleBMRGoal
1. Weight Loss PursuerJane, a 30-year-old female1387 kcalLose weight
office worker
2. Active MaintainerMike, a 40-year-old male1654 kcalWeight
who exercises 3 times a weekmaintenance
3. Health-conscious IndividualSarah, a 25-year-old female1492 kcalMaintain
with a history of obesityhealthy
and metabolic syndromelifestyle

For Jane, her BMR (Basal Metabolic Rate) can be calculated using the Mifflin-St Jeor Equation for females:

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Let’s assume Jane weighs 60 kg, is 160 cm tall, and is 30 years old.

BMR = (10 × 60) + (6.25 × 160) – (5 × 30) – 161
= (600) + (1000) – (150) – 161
= 1387 kcal

For Mike, his BMR can be calculated using the Mifflin-St Jeor Equation for males:

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

Let’s assume Mike weighs 75 kg, is 180 cm tall, and is 40 years old.

BMR = (10 × 75) + (6.25 × 180) – (5 × 40) + 5
= (750) + (1125) – (200) + 5
= 1680 kcal

For Sarah, her BMR can be calculated similarly to Jane’s:

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Let’s assume Sarah weighs 70 kg, is 165 cm tall, and is 25 years old.

BMR = (10 × 70) + (6.25 × 165) – (5 × 25) – 161
= (700) + (1031.25) – (125) – 161
= 1492.25 kcal

These BMR values can serve as a starting point for estimating calorie needs based on activity level and weight management goals. Adjustments may be necessary based on individual factors and goals.

More Meal Plan Ideas

  • 2 Meals Per Day:

    Breakfast: Greek yogurt with berries and almonds.
    Lunch: Grilled chicken salad with mixed greens and vinaigrette.


  • 3 Meals Per Day:

    Breakfast: Oatmeal with banana and walnuts.
    Lunch: Turkey and avocado wrap.
    Dinner: Baked salmon with quinoa and roasted vegetables.


  • 4 Meals Per Day:

    Breakfast: Scrambled eggs with spinach and whole grain toast.
    Snack: Apple slices with almond butter.
    Lunch: Chickpea and vegetable stir-fry.
    Dinner: Grilled shrimp with brown rice and steamed broccoli.


  • 5 Meals Per Day:

    Breakfast: Smoothie with spinach, banana, and protein powder.
    Snack: Greek yogurt with honey.
    Lunch: Quinoa and black bean salad.
    Snack: Carrot sticks with hummus.
    Dinner: Grilled chicken with sweet potato and green beans.



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