Counting calories is a simple way to help you achieve your weight loss goals. You know what you’re consuming and can add high proteins and complex carbohydrates. A 1400-calorie meal plan is restrictive and not appropriate for everyone. So choosing one that suits you would be best. Fortunately, you can follow a 1400-calorie meal plan for any diet. However, let’s first discover how to survive on a 1400-calorie plan. Then, you’ll find three meal plans to inspire you.
Is A 1400-Calorie Meal Plan For Weight Loss Safe?
The calories don’t seem like much – and they aren’t. Is it healthy to eat so few calories daily? Let’s figure it out.
Researchers at the University of Alabama suggest calorie intakes daily for men and women (6):
- Women, on average, must eat 2000 calories daily to maintain weight or 1500 calories or less to lose weight.
- Men, on average, must eat 2500 calories daily to maintain weight or 2000 calories or less to lose weight.
The NHS also recommends that women consume a 2000-calorie intake, considering how active they are, their age, and whether they’re well enough (25). So, a 1400-calorie intake for the average woman would be a calorie deficit of about 600 calories. This might be an appropriate goal for weight loss, depending on individual factors. However, it’s not as safe for most men to restrict their calories to 1400.
How To Eat 1400 Calories A Day?
Harvard indicates that some people snack as part of a healthy diet (23). Snacking helps you stay full between meals. Add snacks to a 1400-calorie meal plan to avoid hunger bouts.
Read More: Low-Calorie Meal Plan FAQ: Everything You Need To Know To Get Started
2 Simple 1400-Calorie Meal Plan Options For Weight Loss
A diet that aims to lose weight can be simple if you consider the macros of each meal. The Mayo Clinic describes a low-carb diet that some people use to lose weight (17). So, let’s focus on a low-carb diet for the first simple 1400-calorie meal plan to lose weight.
Stanford University confirms that the Mediterranean diet has health benefits (16). So, the meal plan below follows the Mediterranean diet to balance carbs and macros daily.
7-Day 1400-Calorie Low-Carb Meal Plan
Day 1
- Breakfast: Kale and Egg Cups & a Cucumber, Pineapple, and Melon Smoothie
- Macros: 311.3 calories, 27.1 g carbs, 17.8 g protein, and 15.9 g fat (1)
- Snack: Spinach and Cranberry Salad
- Macros: 160 calories, 16.1 g carbs, 6.7 g protein, and 9.2 g fat (1)
- Lunch: Quick and Easy Vegan Caesar Salad & Carrots with Hummus
- Macros: 319.4 calories, 32.6 g carbs, 13 g protein, and 18.2 g fat (1)
- Snack: Spinach and Strawberry Salad
- Macros: 149.9 calories, 9 g carbs, 5.9 g protein, and 11.3 g fat (1)
- Dinner: Chicken Caesar Salad & Stir Fried Mixed Vegetables in Soy Sauce
- Macros: 461.4 calories, 25.9 g carbs, 37.2 g protein, and 23.3 g fat (1)
Day 2
- Breakfast: Low-Carb Pancakes & Healthy Mango Yogurt Smoothie
- Macros: 353.6 calories, 18.7 g carbs, 28.1 g protein, and 18.6 g fat (1)
- Snack: Chia Cottage Cheese with Blueberries
- Macros: 190.2 calories, 14.2 g carbs, 14.8 g protein, and 8.7 g fat (1)
- Lunch: Grain-Free Tabbouleh and Brie and Celery
- Macros: 324.7 calories, 22.7 g carbs, 12.7 g protein, and 23.1 g fat (1)
- Snack: Red Bell Pepper and Hummus
- Macros: 139 calories, 16 g carbs, 6 g protein, and 6.3 g fat (1)
- Dinner: Cilantro Lime Shrimp & Pear, Blue Cheese, and Pecan Salad
- Macros: 392.6 calories, 31.8 g carbs, 23.7 g protein, and 20.6 g fat (1)
Day 3
- Breakfast: Strawberry Yogurt Smoothie & High Potassium Fruit Salad
- Macros: 354.5 calories, 32.3 g carbs, 19.9 g protein, and 16.9 g fat (1)
- Snack: Gouda Cheese on Rye Sandwich
- Macros: 192.5 calories, 15.9 g carbs, 8.1 g protein, and 10.7 g fat (1)
- Lunch: Tuna Stuffed Tomato & Lebanese White Cabbage Salad
- Macros: 315.8 calories, 21 g carbs, 43.5 g protein, and 8.1 g fat (1)
- Snack: Kale Salad
- Macros: 206.1 calories, 16.8 g carbs, 7.1 g protein, and 14.8 g fat (1)
- Dinner: Pecan Crusted Tilapia & Lebanese Tomato and Onion Salad
- Macros: 391.2 calories, 11.9 g carbs, 29.6 g protein, and 26.9 g fat (1)
Day 4
- Breakfast: Greek Yogurt and Jam Parfait
- Macros: 313.4 calories, 29.7 g carbs, 12.4 g protein, and 15.8 g fat (1)
- Snack: Veggie Nori Roll
- Macros: 152.4 calories, 14.6 g carbs, 7 g protein, and 8.6 g fat (1)
- Lunch: Honey Avocado Smoothie & Avocado Coleslaw
- Macros: 363.3 calories, 32 g carbs, 16 g protein, and 20.4 g fat (1)
- Snack: Nutra-Green Salad with Black Fig Dressing
- Macros: 172.6 calories, 12.8 g carbs, 4.5 g protein, and 12.4 g fat (1)
- Dinner: Tuna Melt Patties & Avocado Lettuce Wrap
- Macros: 392.2 calories, 27 g carbs, 29 g protein, and 21.2 g fat (1)
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Day 5
- Breakfast: Blueberry Watermelon Smoothie & Skinny Pancakes
- Macros: 367.9 calories, 28.3 g carbs, 11.6 g protein, and 24.7 g fat (1)
- Snack: Spinach Avocado Smoothie Bowl
- Macros: 153.5 calories, 7.3 g carbs, 1.9 g protein, and 13.2 g fat (1)
- Lunch: Tarragon and Dijon Chicken Salad & Peanut Butter, Pear, and Honey Rice Cake
- Macros: 328.3 calories, 36 g carbs, 18.3 g protein, and 13.8 g fat (1)
- Snack: Simple Lemon Pepper Tuna
- Macros: 147.8 calories, 1.7 g carbs, 32.2 g protein, and 1.6 g fat (1)
- Dinner: Provencal Endive Salad & Baked Chicken Breast
- Macros: 399.4 calories, 27.7 g carbs, 40.7 g protein, and 16 g fat (1)
Day 6
- Breakfast: Apple Toast & Keto Mexican Scrambled Eggs
- Macros: 326.1 calories, 24.9 g carbs, 16.4 g protein, and 18.6 g fat (1)
- Snack: Pineapple, Blueberry, Bran Parfait
- Macros: 147.9 calories, 15.6 g carbs, 6.3 g protein, and 7.1 g fat (1)
- Lunch: Red Pepper and Tomato Salad & Cherry Tomatoes with Feta
- Macros: 331.7 calories, 29.5 g carbs, 9 g protein, and 20.7 g fat (1)
- Snack: Mango Banana Smoothie
- Macros: 193.5 calories, 31.3 g carbs, 13.8 g protein, and 2.2 g fat (1)
- Dinner: Smoked Salmon and Broccoli Soup & Easy Spinach and Scallion Salad
- Macros: 404.9 calories, 34.1 g carbs, 22.8 g protein, and 23.5 g fat (1)
Day 7
- Breakfast: Spinach Onion Scramble & Creamy Chocolate Protein Smoothie
- Macros: 341.6 calories, 18 g carbs, 33 g protein, and 15.2 g fat (1)
- Snack: Banana, Almond Butter, and Raisins
- Macros: 176.8 calories, 31 g carbs, 3.6 g protein, and 6.2 g fat (1)
- Lunch: Chickpea Mash Salad & Yogurt with Radishes and Dill
- Macros: 345.4 calories, 37.8 g carbs, 31.7 g protein, and 8.3 g fat (1)
- Snack: Spinach and Cranberry Salad
- Macros: 159.9 calories, 16.1 g carbs, 6.7 g protein, and 9.2 g fat (1)
- Dinner: Brown Sugar Salmon & Grilled Romaine with Lemon
- Macros: 376.2 calories, 24.8 g carbs, 38 g protein, and 14.5 g fat (1)
Read More: 1800-Calorie Meal Plan For Weight Loss Success
7-Day 1400-Calorie Meal Plan (High Protein)
Researchers at Eastern Michigan University described the benefits of higher protein diets (9). Adding high-protein meals in a 1400-calorie meal plan may help you lose weight and tone muscles. This meal plan is also keto-friendly, with high protein and lower carbs.
Day 1
- Breakfast: Matcha Scrambled Eggs with Lime & 2 Strips of Bacon
- Macros: 305.3 calories, 3.2 g carbs, 16 g protein, and 25 g fat (1)
- Snack: Simple Arugula and Bacon Bits Salad
- Macros: 141.5 calories, 1.7 g carbs, 7.1 g protein, and 11.9 g fat (1)
- Lunch: Keto-Salmon Filled Avocados & Cheesy Cucumber and Tomato Snack Stacks
- Macros: 337.3 calories, 8.1 g carbs, 24.4 g protein, and 20.5 g fat (1)
- Snack: 1 oz. Almonds
- Macros: 164.1 calories, 2.6 g carbs, 6 g protein, and 14.2 g fat (1)
- Dinner: Creamy Asparagus and Shrimp Alfredo & Easy Tossed Salad
- Macros: 458 calories, 13.2 g carbs, 23.7 g protein, and 33.7 g fat (1)
Day 2
- Breakfast: Paleo Tomato and Eggs Scramble
- Macros: 315.6 calories, 4.8 g carbs, 22 g protein, and 23 g fat (1)
- Snack: Tuna Spinach Salad
- Macros: 143.8 calories, 3.9 g carbs, 14 g protein, and 8.4 g fat (1)
- Lunch: Keto Spicy Tuna Roll & Cucumbers with Feta, Basil, and Cilantro
- Macros: 368.8 calories, 11.4 g carbs, 37.7 g protein, and 19.9 g fat (1)
- Snack: Lemon Parmesan Salad
- Macros: 169 calories, 6.4 g carbs, 3.4 g protein, and 15.3 g fat (1)
- Dinner: Peppered Steaks with Mushrooms & Sautéed Kale
- Macros: 397.7 calories, 5 g carbs, 24.7 g protein, and 31.1 g fat (1)
Day 3
- Breakfast: Garlic Egg Omelet
- Macros: 336.4 calories, 1.6 g carbs, 19 g protein, and 27.8 g fat (1)
- Snack: Plain Tuna Salad
- Macros: 178.9 calories, 2.3 g carbs, 32.2 g protein, and 4.8 g fat (1)
- Lunch: Deli Roast Beef, Red Bell Pepper, Provolone Lettuce Wrap & Green Salad
- Macros: 301.2 calories, 6.5 g carbs, 17 g protein, and 23.2 g fat (1)
- Snack: Simple Spinach Salad
- Macros: 161.5 calories, 8.6 g carbs, 3.6 g protein, and 14 g fat (1)
- Dinner: Sautéed Spinach with Pine Nuts & Indian Kheema
- Macros: 429.9 calories, 8 g carbs, 25.7 g protein, and 33.8 g fat (1)
Day 4
- Breakfast: Sweet Egg Pancake
- Macros: 364.6 calories, 6.1 g carbs, 17.6 g protein, and 30.2 g fat (1)
- Snack: Spinach Avocado Smoothie Bowl
- Macros: 153.5 calories, 7.3 g carbs, 1.9 g protein, and 13.2 g fat (1)
- Lunch: Quick and Easy Low-Carb Caprese Salad
- Macros: 302.9 calories, 5.2 g carbs, 16.8 g protein, and 24.2 g fat (1)
- Snack: Spinach Meal Shake
- Macros: 126.9 calories, 4.1 g carbs, 24.8 g protein, and 1.1 g fat (1)
- Dinner: Creamy Chicken and Herb Skillet & Tomato and Radish Salad
- Macros: 441.7 calories, 7.4 g carbs, 27.6 g protein, and 34.6 g fat (1)
Day 5
- Breakfast: Microwave Poached Eggs and Basic Chaffle
- Macros: 311.1 calories, 2 g carbs, 25 g protein, and 22 g fat (1)
- Snack: 1 oz. Almonds
- Macros: 164.1 calories, 6.1 g carbs, 6 g protein, and 14.2 g fat (1)
- Lunch: Cream Cheese and Olive Pecan Bites & Tuna Spinach Salad
- Macros: 363 calories, 9.2 g carbs, 17.9 g protein, and 30.1 g fat (1)
- Snack: Arugula Salad
- Macros: 130.2 calories, 2.7 g carbs, 4.3 g protein, and 11.7 g fat (1)
- Dinner: Pan-Fried T-Bone & Garlic Spinach
- Macros: 421.9 calories, 7.2 g carbs, 27.6 g protein, and 32.1 g fat (1)
Day 6
- Breakfast: 1 oz. Pecans & Scrambled Eggs with Spinach and Ricotta
- Macros: 349.7 calories, 7.9 g carbs, 15.8 g protein, and 29.8 g fat (1)
- Snack: Turkey, Goat’s Cheese, and Avocado Roll
- Macros: 119.6 calories, 3.8 g carbs, 6.4 g protein, and 9.3 g fat (1)
- Lunch: Plain Tuna Salad & Black Olives with Cheddar
- Macros: 371.3 calories, 6.8 g carbs, 39.6 g protein, and 21.5 g fat (1)
- Snack: Lemon Parmesan Salad
- Macros: 169 calories, 6.4 g carbs, 3.4 g protein, and 15.3 g fat (1)
- Dinner: Seared Steak & Cherry Tomato, Dill, and Anchovy Salad
- Macros: 365 calories, 5.9 g carbs, 32.2 g protein, and 23.2 g fat (1)
Day 7
- Breakfast: Spinach Scrambled Eggs and 2 Bacon Strips
- Macros: 307.4 calories, 2.3 g carbs, 18 g protein, and 24.8 g fat (1)
- Snack: Protein Frappe
- Macros: 153.5 calories, 5.2 g carbs, 24.5 g protein, and 2.4 g fat (1)
- Lunch: Curry Tuna Salad & Cream Cheese and Olive Pecan Bites
- Macros: 332.5 calories, 8.7 g carbs, 20.2 g protein, and 25.7 g fat (1)
- Snack: Spinach Strawberry Salad
- Macros: 149.9 calories, 9 g carbs, 5.9 g protein, and 11.3 g fat (1)
- Dinner: Pork Rind Crusted Chicken & Easy Sautéed Spinach
- Macros: 455.4 calories, 4 g carbs, 33.9 g protein, and 33.7 g fat (1)
The 7-day 1400 calories meal plans are courtesy of Eat This Much.
If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!
What A 1400-Calorie Meal Plan Looks Like With Recipes
A meal plan with recipes finds recipes with specific calorie counts. You’ll look for recipes around 350 calories each for breakfast, lunch, and dinner. Snacks are excellent because they keep your hunger at bay. So, two snacks at 150 calories add 300 to the total.
No recipe is precisely 350 calories. Planning your meals by sectioning your recipes into those counts will total 1350, which gives some room for additional calories in one or more of your meals. Then, alternate recipes on your 7-day plan. Also, you can create a 1400-calorie meal plan with recipes for any diet.
For example, let’s do the DASH diet. The diet requires low-salt/sodium meals with tons of fruits, whole grains, vegetables, low-fat dairy, and lean protein. The National Library of Medicine recommends the DASH diet to lower blood pressure and lose weight (24).
Dash Diet 1400-Calorie Meal Plan Recipe Ideas
You’ll find snack and recipe ideas that fit the 1400-calorie meal plan for the DASH diet. Use the recipe and snack ideas to alternate on different days.
Here are 10 recipe ideas with roughly 350 calories each:
Recipe 1: Healthy Granola (13)
- Calories: 298
- Carbs: 30 g
- Protein: 14 g
- Fat: 12 g
Recipe 2: Avocado And Black Bean Eggs (4)
- Calories: 356
- Carbs: 18 g
- Protein: 20 g
- Fat: 20 g
Recipe 3: Chicken With Crushed Harissa Chickpeas (7)
- Calories: 366
- Carbs: 16 g
- Protein: 44 g
- Fat: 12 g
Recipe 4: Glazed Turkey Breast With Fruit Stuffing (11)
- Calories: 350
- Carbs: 15 g
- Protein: 41 g
- Fat: 14 g
Recipe 5: Grilled Cod With Crispy Citrus Salad (12)
- Calories: 412
- Carbs: 50 g
- Protein: 26 g
- Fat: 12 g
Recipe 6: Mexican Style Bean Soup With Shredded Chicken And Lime (19)
- Calories: 378
- Carbs: 36 g
- Protein: 32 g
- Fat: 8 g
Recipe 7: Baked Chicken And Wild Rice With Onion And Tarragon (5)
- Calories: 313
- Carbs: 38 g
- Protein: 23 g
- Fat: 3 g
Recipe 8: Hearty Chicken Bowl (15)
- Calories: 413
- Carbs: 57 g
- Protein: 26 g
- Fat: 9 g
Recipe 9: Healthy Tuna Lettuce Wraps (14)
- Calories: 361
- Carbs: 8 g
- Protein: 40 g
- Fat: 17 g
Recipe 10: Paella With Chicken, Leeks, And Tarragon (20)
- Calories: 369
- Carbs: 46 g
- Protein: 35 g
- Fat: 6 g
150-Calorie DASH Diet Snack Ideas
Let’s look at five snack ideas to chop and change throughout the week:
Snack 1: Chickpea Polenta With Olives (8)
- Calories: 157
- Carbs: 20 g
- Protein: 8 g
- Fat: 5 g
Snack 2: Fresh Fruit Kebabs (10)
- Calories: 190
- Carbs: 39 mg
- Protein: 4 g
- Fat: 2 g
Snack 3: Sweet And Spicy Snack Mix (22)
- Calories: 172
- Carbs: 38 g
- Protein: 5 g
- Fat: 1 g
Snack 4: Marinated Portobello Mushrooms With Provolone (18)
- Calories: 112
- Carbs: 13 g
- Protein: 6 g
- Fat: 4 g
Snack 5: Southwestern Potato Skins (21)
- Calories: 194
- Carbs: 27 g
- Protein: 8 g
- Fat: 6 g
FAQs
Is 1400 Calories A Day Healthy?
It is likely safe for some women to eat 1400 calories daily (6). However, for most men, it would be safer to use a 2000-calorie meal plan to lose weight and stay healthy (3). Talk to your healthcare provider and calculate your calorie needs to determine if a 1400-calorie meal plan is appropriate for you.
Is 1400 Calories Enough For A Woman?
A 1400-calorie diet might be appropriate for some women wanting to lose weight. However, it might not be the case for every woman — remember, no solution fits all.
Can You Lose Weight By Eating 1400 Calories A Day?
A 1400-calorie meal plan is likely to help some women lose weight. However, the NHS recommends using physical activity to burn the calories you consume daily (25). You won’t lose weight if you eat more calories than you burn because of an inactive lifestyle.
The Bottom Line
A 1400-calorie meal plan may sound harsh, but you can choose the method that works for you. You have keto, Mediterranean, and DASH options to try. Meanwhile, remember to pair it with exercise if you’re trying to lose weight with caloric limits.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 1400 Calorie Diet and Meal Plan – Eat This Much (n.d., eatthismuch.com)
- 1200-Calorie Diet Meal Plan 14 Days: Lose Weight in Just 14 Days (2023, betterme.world)
- 2000-Calorie Meal Plan Bodybuilding to Burn Stubborn Fat and Preserve Muscle Mass (2022, betterme.world)
- Avocado and Black Bean Eggs Recipe – BBC Good Food (n.d., bbcgoodfood.com)
- Baked Chicken and Wild Rice With Onion and Tarragon (2019, mayoclinic.org)
- Calories – StatPearls – NCBI Bookshelf (2022, nih.gov)
- Chicken With Crushed Harissa Chickpeas – BBC Good Food (n.d., bbcgoodfood.com)
- Chickpea Polenta With Olives (2018, mayoclinic.org)
- Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit (2019, nih.gov)
- Fresh Fruit Kebabs (2022, mayoclinic.org)
- Glazed Turkey Breast With Fruit Stuffing (2017, mayoclinic.org)
- Grilled Cod With Crispy Citrus Salad (2019, mayoclinic.org)
- Healthy Granola Recipe – BBC Good Food (n.d., bbcgoodfood.com)
- Healthy Tuna Lettuce Wraps – BBC Good Food (n.d., bbcgoodfood.com)
- Hearty Chicken Bowl (2016, mayoclinic.org)
- Keto and Mediterranean Diets Both Help Manage Diabetes, But One Is Easier to Maintain (2022, med.stanford.edu)
- Low-Carb Diet: Can It Help You Lose Weight? – Mayo Clinic (2022, mayoclinic.org)
- Marinated Portobello Mushrooms With Provolone (2016, mayoclinic.org)
- Mexican-Style Bean Soup With Shredded Chicken and Lime – BBC Good Food (n.d., bbcgoodfood.com)
- Paella With Chicken, Leeks, and Tarragon (2021, mayoclinic.org)
- Southwestern Potato Skins (2017, mayoclinic.org)
- Sweet and Spicy Snack Mix (2022, mayoclinic.org)
- The Science of Snacking | The Nutrition Source (2021, hsph.harvard.edu)
- Understanding the DASH Diet: Medicine Plus Medical Encyclopedia (2022, medicineplus.gov)
- What Should My Daily Intake of Calories Be? – NHS (2019, nhs.uk)
