{"id":67751,"date":"2024-11-08T08:54:22","date_gmt":"2024-11-08T08:54:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=67751"},"modified":"2024-11-08T08:54:22","modified_gmt":"2024-11-08T08:54:22","slug":"1400-calorie-meal-plan-high-protein","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/","title":{"rendered":"1400-Calorie, High-Protein Meal Plan: Simple Steps to a Healthier You"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#What_is_a_1400_Calorie_Meal_Plan_High_Protein\" >What is a 1400 Calorie Meal Plan High Protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Easy_7-Day_1400_Calorie_Meal_Plan_High_Protein_for_Weight_Loss\" >Easy 7-Day 1400 Calorie Meal Plan High Protein for Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Is_1400_Calories_Realistic\" >Is 1400 Calories Realistic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Can_I_Lose_Weight_Eating_1400_Calories_a_Day\" >Can I Lose Weight Eating 1400 Calories a Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Follow_the_Plate_Method\" >Follow the Plate Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Eat_Foods_Rich_in_Fiber\" >Eat Foods Rich in Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Consume_Lean_Proteins_to_Stabilize_Hunger\" >Consume Lean Proteins to Stabilize Hunger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Track_Calories\" >Track Calories<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Will_1400_Calories_Slow_My_Metabolism\" >Will 1400 Calories Slow My Metabolism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#What_Should_My_Macros_Be_on_A_1400-Calorie_Diet\" >What Should My Macros Be on A 1400-Calorie Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Carbohydrates_45%E2%80%9355\" >Carbohydrates: 45\u201355%<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Protein_25%E2%80%9330\" >Protein: 25\u201330%<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Fats_20%E2%80%9330\" >Fats: 20\u201330%<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#How_Much_Protein_Should_I_Eat_on_A_1400-Calorie_Diet\" >How Much Protein Should I Eat on A 1400-Calorie Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#How_to_Eat_150g_of_Protein_on_a_1400-Calorie_Diet\" >How to Eat 150g of Protein on a 1400-Calorie Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Breakfast\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Snack\" >Snack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Lunch\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Snack-2\" >Snack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Dinner\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Is_1400_calories_enough_on_keto\" >Is 1400 calories enough on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#What_do_30_grams_of_protein_look_like\" >What do 30 grams of protein look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#How_do_you_stay_full_on_1400_calories_a_day\" >How do you stay full on 1400 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Does_avocado_have_protein\" >Does avocado have protein?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#Following_a_1400-calorie_high-protein_meal_plan_can_be_a_great_way_to_support_your_fitness_goals_A_careful_balance_of_fats_proteins_and_carbs_while_focusing_on_lean_proteins_can_help_you_feel_fuller_You_can_also_stay_within_your_daily_caloric_limits_when_your_diet_is_enriched_with_proteins\" >Following a 1400-calorie, high-protein meal plan can be a great way to support your fitness goals. A careful balance of fats, proteins, and carbs while focusing on lean proteins can help you feel fuller. You can also stay within your daily caloric limits when your diet is enriched with proteins.\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Protein brings loads of benefits to your body. It helps build and repair your body\u2019s tissues, including muscle tissue. It drives chemical reactions, provides structure, and supports the immune system. Eating more protein also helps you feel fuller for longer, which can help if you\u2019ve reduced your calorie intake to lose weight.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">People following a calorie-restriction diet often need help to advance their plans because of the monotony and lack of recipes. If you want to keep your daily intake within 1400 calories while keeping your protein levels intact, you should learn about protein-rich foods that fit into the 1400-calorie diet plan. Whether you want to lose weight or maintain your muscles, having more proteins can help you reach your targets smoothly (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/#:~:text=Several%20meta%2Danalyses%20of%20shorter,%2Dprotein%20energy%2Drestriction%20diets.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article covers information on what happens when you consume a protein-rich diet and how you can make it work in your favor. Keep reading to find out more!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_1400_Calorie_Meal_Plan_High_Protein\"><\/span><strong>What is a 1400 Calorie Meal Plan High Protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 1400-calorie high-protein meal plan is a structured eating plan designed to provide you with 1400 calories daily. It emphasizes foods rich in <a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-meal-plan\/\">proteins<\/a>, although you can include other macros.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66631\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4535-best-diet-shakes-for-weight-loss-High-protein-\u043a\u0432\u0456\u0437-1024x640.png\" alt=\"1400 Calorie Meal Plan High Protein\" width=\"770\" height=\"481\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A typical plan provides:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complex carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The required protein content (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This meal plan aims to help individuals hit their fitness goals and keep them feeling fuller for longer due to a high protein content.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When eating 1400 calories a day, each meal should consist of 300 to 400 calories, while the calorie content in snacks should lie in the range of 100-150. Focusing on balanced food combinations will keep you feeling fuller for longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you start a meal plan of this kind, you should talk to your healthcare provider or a registered dietitian. According to<\/span><a href=\"https:\/\/www.linkedin.com\/in\/stefanisassos\"><span style=\"font-weight: 400;\"> Steffani Sassos,<\/span><\/a><span style=\"font-weight: 400;\"> the Nutrition Lab Director at Good Housekeeping Institute, eating 1400 calories every day is for short-term goals. It is usually adopted for quick weight loss and may not be the right amount for some individuals.\u00a0<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_7-Day_1400_Calorie_Meal_Plan_High_Protein_for_Weight_Loss\"><\/span><strong>Easy 7-Day 1400 Calorie Meal Plan High Protein for Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are on the fence and don\u2019t know how to start your weight loss journey, this plan might be a good starting point. Below, we have created a sample 7-day 1400-calorie meal plan to give you an insight into how your daily menus should look like:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><strong>Day 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs (2) with spinach and a slice of whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt (unsweetened) with a handful of almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken salad with mixed greens, avocado, and olive oil vinaigrette<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Cottage cheese with cucumber slices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked salmon with quinoa and roasted broccoli<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><strong>Day 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal made with almond milk, topped with chia seeds and berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Hard-boiled egg and a handful of walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey and avocado lettuce wrap with hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Protein shake (whey or plant-based)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Stir-fried tofu with mixed veggies (broccoli, bell peppers) and a small portion of brown rice<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><strong>Day 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Protein pancakes with a side of blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Apple slices with peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken breast with roasted sweet potatoes and green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Low-fat cheese stick with cherry tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Tuna salad (tuna, Greek yogurt, celery, and onions) with whole grain crackers or bread<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><strong>Day 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Smoothie (spinach, protein powder, banana, almond milk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Cottage cheese with pineapple chunks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey burger with a side salad and olive oil dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Edamame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked cod with lentils and saut\u00e9ed spinach<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66624\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-1024x640.png\" alt=\"1400 Calorie Meal Plan High Protein\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><strong>Day 5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with bell peppers and mushrooms and a slice of avocado toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Mixed nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Quinoa bowl with black beans, grilled chicken, salsa, and a dollop of Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Protein bar (low-sugar)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled shrimp with zucchini noodles and marinara sauce<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><strong>Day 6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Greek yogurt parfait with berries and granola<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Celery sticks with hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken wrap with whole wheat tortilla, spinach, and avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Protein shake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Turkey meatballs with spaghetti squash and marinara sauce<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><strong>Day 7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Egg white omelet with mushrooms and spinach and a slice of whole grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Almonds and a piece of fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled salmon salad with mixed greens, avocado, and balsamic dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken stir-fry with cauliflower rice and mixed veggies<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This plan balances proteins, fats, and carbs to ensure your body gets enough nutrients. However, we encourage you to be creative and plan your meals according to your available vegetables\/fruits and other foods.<\/span><\/p>\n<p><b>A 1,400 calories a day female meal plan can include these additions:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add fortified cereal to breakfast for extra iron and folate, crucial for women&#8217;s health (<\/span><a href=\"https:\/\/www.webmd.com\/women\/features\/women-nutrition\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include leafy greens with lunch to boost calcium and folate intake, supporting bone and reproductive health (<\/span><a href=\"https:\/\/www.healthline.com\/health\/healthy-eating\/7-nutrients-young-women-need-more-of\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a citrus fruit to your snack for additional folate for women of childbearing age (<\/span><a href=\"https:\/\/www.womenshealth.gov\/healthy-eating\/how-eat-health\/healthy-eating-plan-women\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add beans or lentils to your quinoa bowl to enhance iron intake, compensating for menstrual loss (<\/span><a href=\"https:\/\/www.webmd.com\/women\/features\/women-nutrition\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include fortified orange juice with breakfast to boost calcium and vitamin D levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add walnuts to your snack for healthy fats, ensuring a balance of omega-3 and omega-6 fatty acids.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These adjustments help meet women&#8217;s nutritional needs, ensuring a balanced and effective 1,400-calorie meal plan.<\/span><\/p>\n<p><b>A 1,400 calorie meal plan high protein vegetarian is possible with these simple swaps:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace meat with high-protein legumes like lentils, chickpeas, and black beans to boost protein intake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate tofu or tempeh instead of meat for a protein-rich alternative that provides essential amino acids.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use Greek yogurt as a snack or in recipes for an extra protein boost and probiotics.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These swaps can help you maintain a high-protein vegetarian diet while keeping your calorie intake at 1,400 (<\/span><a href=\"https:\/\/www.eatingwell.com\/7-day-no-sugar-high-protein-vegetarian-meal-plan-8426176\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out if the <\/span><a href=\"https:\/\/betterme.world\/articles\/fruit-diet-for-weight-loss-in-7-days\/\"><b>fruit diet for weight loss in 7 days<\/b><\/a><span style=\"font-weight: 400;\"> is a good fit for your body!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66614\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1024x640.png\" alt=\"1400 Calorie Meal Plan High Protein\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_1400_Calories_Realistic\"><\/span><strong>Is 1400 Calories Realistic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consuming low-calorie, high-protein foods within 1400 calories may not be enough for everyone. This amount is too low and unsustainable for many to achieve the desired energy levels. In fact, according to the Academy of Nutrients and Dietetics, following a low-calorie diet can lead to the following side effects (<\/span><a href=\"https:\/\/www.eatright.org\/health\/wellness\/weight-and-body-positivity\/4-ways-low-calorie-diets-can-sabotage-your-health\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain fog or decreased ability to focus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not meeting your nutritional needs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gallstones<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to the 2020-2025 Dietary Guidelines for Americans, adult males require between 2,000 and 3,000 calories per day, depending on their age, activity level, and other factors. Meanwhile, adult females need 1,600 to 2,400 calories (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2021-03\/Dietary_Guidelines_for_Americans-2020-2025.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These recommendations apply to people who engage in moderate physical activity. Note that the caloric requirements may differ based on a person\u2019s specific activity level. Your body size and health conditions can also influence your calorie needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So yes, 1400 calories is a realistic goal for some people, depending on individual factors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most, it will create a calorie deficit required for weight loss. If you are highly active and have a larger body size, 1400 calories might be too few, even if weight loss is the goal. Talk to your healthcare provider or a registered dietitian for individualized advice.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1300-calorie-meal-plan-high-protein\/\">1,300-Calorie Meal Plan: High-Protein Diet<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_Eating_1400_Calories_a_Day\"><\/span><strong>Can I Lose Weight Eating 1400 Calories a Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Quick answer: Probably, yes!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating 1400 calories per day will create a calorie deficit for most people. For example, if your daily energy needs are around 1900, aiming for 1400 calories per day will create a deficit of 500 calories per day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This deficit can lead to a weight loss of around 1 pound per week. Planning what and how much you will eat at mealtime can help control hunger and make it easier to stick with the plan. Some tips that could help in this regard are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Follow_the_Plate_Method\"><\/span><strong>Follow the Plate Method<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Follow the Plate Method is straightforward. Divide your plate into sections and fill each with a food group. Take the recommendation from the American Diabetes Association as an example (<\/span><a href=\"https:\/\/diabetes.org\/healthy-living\/recipes-nutrition\/eating-well\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Start by filling half your plate with vegetables, the other quarter with proteins, and the last quarter with complex carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adoption of this method takes the guesswork out of your meal planning. You can make informed, health-oriented decisions for a successful weight loss journey.<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/1300-calorie-meal-plan-high-protein\/\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66519\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-1024x576.png\" alt=\"1400 Calorie High Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Foods_Rich_in_Fiber\"><\/span><strong>Eat Foods Rich in Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A 2020 review in Nutrients linked higher fiber intake to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthier gut bacteria<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better digestion (improved bowel movements)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Likewise, a 2023 study in Frontiers in Nutrition found that participants who consumed more fiber from fruits, vegetables, whole grains, beans, and nuts lost more weight than those with lower fiber intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10150096\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite its outstanding impacts, most people don\u2019t get enough fiber. A survey shows that Americans eat only 16 grams of fiber per day, far from the 28 grams recommended by the American Dietary Guidelines (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Fiber takes longer to digest, making you feel fuller for longer, which can help you eat less.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, the fiber-rich diet may look like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have some fruit with your breakfast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a salad with mixed greens and bulgur or farro for lunch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enjoy veggies as a snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include 1 cup of cooked vegetables with your dinner.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are not used to eating foods high in fiber, gradually add more fiber-rich foods to your meals and drink more water during the day. Overeating fiber too fast can cause gas or bloating.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consume_Lean_Proteins_to_Stabilize_Hunger\"><\/span><strong>Consume Lean Proteins to Stabilize Hunger<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sources of lean protein like fish, eggs, chicken, and turkey also take longer to digest. They can keep you satisfied for longer, so you don\u2019t get hungry or have as many cravings. Moreover, lean proteins also support muscle growth and boost overall energy, according to the Cleveland Clinic (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-much-protein-to-eat-to-lose-weight\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some lean protein sources you can add to your diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and shellfish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skinless chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu, tempeh, and seitan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, lentils, and other legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt and cottage cheese<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66554\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-1024x576.png\" alt=\"1400 Calorie High Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Track_Calories\"><\/span><strong>Track Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an important tip to ensure you get closer to your weight loss goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keeping an eye on your daily calorie intake can help you to stay within the 1400-calorie limit. To lose one pound, you need a deficit of 3,500 calories. If your basal metabolic rate is about 1,900 calories and you start eating 1,400 calories daily, you will create a weekly deficit of 3,500 calories. This should be enough to lose around one pound per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To track your intake accurately, use an online calorie counter and log everything you eat and drink.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A well-rounded approach can breathe life into your 1400-calorie high-protein meal plan. For this, you should get help from a certified professional who evaluates all the individual factors and recommends lifestyle tweaks that could help you stay energetic and healthy while following such plans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Looking for <\/span><a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-foods-for-weight-loss\/\"><b>low-calorie high-protein foods for weight loss<\/b><\/a><span style=\"font-weight: 400;\">? Our recent article shares helpful information about this!<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_1400_Calories_Slow_My_Metabolism\"><\/span><strong>Will 1400 Calories Slow My Metabolism?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, there is a chance that your metabolism slows down when you consume less calories. Sometimes, a calorie deficit can be counterproductive when the calorie intake drops too low. When the body senses that the food is scarce, it slows down the rate at which it burns it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether eating 1400 calories per day for an extended period will slow down your metabolism is difficult to predict. This is probably more likely if 1400 calories creates too large an energy deficit because your baseline energy needs are high. It\u2019s probably a good starting point to aim for a deficit of 500 calories per day, which means eating 500 calories less than your estimated energy needs to maintain your weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The lesson here is don\u2019t restrict your calories too much. Even the 1400-calorie consumption can be straining for some people. Hence, take care of your body and nourish it with enough nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is how <\/span><a href=\"https:\/\/betterme.world\/articles\/b-vitamins-for-weight-loss\/\"><b>B vitamins for weight loss<\/b><\/a><span style=\"font-weight: 400;\"> can benefit your journey!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_My_Macros_Be_on_A_1400-Calorie_Diet\"><\/span><strong>What Should My Macros Be on A 1400-Calorie Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When following a 1400-calorie diet, your macronutrient consumption depends on your fitness goals. Determine if you want to lose weight, build your muscles, or maintain good health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A typical but balanced breakdown of macros to have on a 1400-calorie diet is as follows:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Carbohydrates_45%E2%80%9355\"><\/span><span style=\"font-weight: 400;\">Carbohydrates: 45\u201355%<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calories from Carbs:<\/b><span style=\"font-weight: 400;\"> 630\u2013770 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grams of Carbs per Day:<\/b><span style=\"font-weight: 400;\"> 158\u2013193 grams<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Protein_25%E2%80%9330\"><\/span><span style=\"font-weight: 400;\">Protein: 25\u201330%<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calories from Protein:<\/b><span style=\"font-weight: 400;\"> 350\u2013420 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grams of Protein per Day:<\/b><span style=\"font-weight: 400;\"> 88\u2013105 grams<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Fats_20%E2%80%9330\"><\/span><span style=\"font-weight: 400;\">Fats: 20\u201330%<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calories from Fat:<\/b><span style=\"font-weight: 400;\"> 280\u2013420 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grams of Fat per Day:<\/b><span style=\"font-weight: 400;\"> 31\u201347 grams<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can adjust these macros according to your requirements. For example, if you do strenuous exercise, you might need more carbohydrates for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting your macros (and micronutrients) from various foods is also essential. Don\u2019t rely on chicken breast as your only protein source and rice as your complex carb &#8211; mix it up so you get various nutrients and hit all your bases.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-vegan-foods\/\">The Best High Protein Vegan Foods To Try Today<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Should_I_Eat_on_A_1400-Calorie_Diet\"><\/span><strong>How Much Protein Should I Eat on A 1400-Calorie Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As discussed above, proteins should make up around 25-30% of your calories if you aim for a high-protein diet. Since each gram of protein provides 4 calories, you would need 88\u2013105 grams of protein per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few guidelines for protein intake according to your goals are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight loss and muscle maintenance:<\/b><span style=\"font-weight: 400;\"> the higher end is around 100 grams of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle building or a very active lifestyle<\/b><span style=\"font-weight: 400;\">: 30% (around 105 grams) is a solid starting point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>General health or moderate activity:<\/b><span style=\"font-weight: 400;\"> 25% (about 88 grams) can be sufficient.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lean protein sources like tofu, fish, eggs, and chicken can allow you to meet your protein goals without crossing your calorie limits.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66548\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_150g_of_Protein_on_a_1400-Calorie_Diet\"><\/span><strong>How to Eat 150g of Protein on a 1400-Calorie Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The goal of eating 150 grams is quite precise, and you should carefully plan your meals to meet this. A sample meal plan that has 150 grams of protein and is within the 1400 calorie diet limit should look like this:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast\"><\/span><strong>Breakfast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 egg whites + 1 whole egg (20g protein, 130 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup low-fat Greek yogurt (20g protein, 100 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handful of spinach (1g protein, 10 calories)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Total:<\/span><\/i><span style=\"font-weight: 400;\"> 41g protein, 240 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack\"><\/span><strong>Snack<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop whey protein (25g protein, 120 calories)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Total<\/span><\/i><i><span style=\"font-weight: 400;\">: <\/span><\/i><span style=\"font-weight: 400;\">25g protein, 120 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch\"><\/span><strong>Lunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 oz grilled chicken breast (40g protein, 250 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup steamed broccoli (3g protein, 55 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup cooked quinoa (4g protein, 111 calories)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Total<\/span><\/i><span style=\"font-weight: 400;\">: 47g protein, 416 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack-2\"><\/span><strong>Snack<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup low-fat cottage cheese (14g protein, 90 calories)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Total:<\/span><\/i><span style=\"font-weight: 400;\"> 14g protein, 90 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner\"><\/span><strong>Dinner<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 oz grilled salmon (35g protein, 280 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup zucchini noodles (2g protein, 20 calories)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Total:<\/span><\/i><span style=\"font-weight: 400;\"> 37g protein, 300 calories<\/span><\/p>\n<p><b>Daily Totals:<\/b><span style=\"font-weight: 400;\"> 164 g protein and around 1,166 calories (leaving room for small additions like olive oil, seasoning, or a small snack).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66570\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_1400_calories_enough_on_keto\"><\/span><strong>Is 1400 calories enough on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Since keto foods are high in fat and moderate in protein, they can help you feel satisfied, making you less likely to overeat. These keto-friendly options might make you feel full with smaller portions, making it easier to stick to a 1400-calorie daily plan. However, whether 1400 calories is enough for you has little to do with what diet you are on and everything to do with your individual energy needs, which are influenced by factors like age, sex, body size, and activity level.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_do_30_grams_of_protein_look_like\"><\/span><strong>What do 30 grams of protein look like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Five hard-boiled eggs or 8 egg whites give you 30 grams of protein (6 grams per egg). Eggs are a popular high-protein breakfast choice and also provide healthy fats. 100 grams of chicken breast or 150 grams of salmon also contain around 30 grams of protein. 100 grams of beef steak contains about 25 grams of protein.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_stay_full_on_1400_calories_a_day\"><\/span><strong>How do you stay full on 1400 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Load up on lean protein-rich options like chicken breast, salmon, shrimp, beans, and plenty of crunchy, satisfying fiber-rich veggies. Try to enhance everything with bold flavors from various spices and cooking methods.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_avocado_have_protein\"><\/span><strong>Does avocado have protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 50g serving of fresh avocado has 1 gram of protein, while a whole 5-ounce avocado (about 3 servings) provides 3 grams of protein.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Following_a_1400-calorie_high-protein_meal_plan_can_be_a_great_way_to_support_your_fitness_goals_A_careful_balance_of_fats_proteins_and_carbs_while_focusing_on_lean_proteins_can_help_you_feel_fuller_You_can_also_stay_within_your_daily_caloric_limits_when_your_diet_is_enriched_with_proteins\"><\/span><span style=\"font-weight: 400; font-size: 16px;\">Following a 1400-calorie, high-protein meal plan can be a great way to support your fitness goals. A careful balance of fats, proteins, and carbs while focusing on lean proteins can help you feel fuller. You can also stay within your daily caloric limits when your diet is enriched with proteins.\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we sign out, we would like to remind you to get help from a registered dietitian. While relying on online assistance is okay, you shouldn\u2019t overlook the importance of professional guidance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best part of this diet is that it is simple and flexible. There is no need to sacrifice flavors or variety. With the right mindset, you can set yourself up for practical and sustainable results!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein brings loads of benefits to your body. It helps build and repair your body\u2019s tissues, including muscle tissue. It drives chemical reactions, provides structure, and supports the immune system. Eating more protein also helps you feel fuller for longer, which can help if you\u2019ve reduced your calorie intake to lose weight. People following a [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":67752,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[177,87],"class_list":["post-67751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>1400-Calorie, High-Protein Meal Plan: Simple Steps to a Healthier You - BetterMe<\/title>\n<meta name=\"description\" content=\"Changing your diet is one way to lead a healthier lifestyle. \u2605 1400 CALORIE MEAL PLAN HIGH PROTEIN \u27a4 can be a game-changer. Read on to learn more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1400-Calorie, High-Protein Meal Plan: Simple Steps to a Healthier You\" \/>\n<meta property=\"og:description\" content=\"Changing your diet is one way to lead a healthier lifestyle. \u2605 1400 CALORIE MEAL PLAN HIGH PROTEIN \u27a4 can be a game-changer. Read on to learn more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/aacc2f80f3c47a8004fade94d6ddd77b\"},\"headline\":\"1400-Calorie, High-Protein Meal Plan: Simple Steps to a Healthier You\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/\"},\"wordCount\":2591,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Protein brings loads of benefits to your body. It helps build and repair your body\u2019s tissues, including muscle tissue. It drives chemical reactions, provides structure, and supports the immune system. Eating more protein also helps you feel fuller for longer, which can help if you\u2019ve reduced your calorie intake to lose weight.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">People following a calorie-restriction diet often need help to advance their plans because of the monotony and lack of recipes. If you want to keep your daily intake within 1400 calories while keeping your protein levels intact, you should learn about protein-rich foods that fit into the 1400-calorie diet plan. Whether you want to lose weight or maintain your muscles, having more proteins can help you reach your targets smoothly (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/#:~:text=Several%20meta%2Danalyses%20of%20shorter,%2Dprotein%20energy%2Drestriction%20diets.\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article covers information on what happens when you consume a protein-rich diet and how you can make it work in your favor. Keep reading to find out more!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is a 1400 Calorie Meal Plan High Protein?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 1400-calorie high-protein meal plan is a structured eating plan designed to provide you with 1400 calories daily. It emphasizes foods rich in <a href=\\\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-meal-plan\/\\\">proteins<\/a>, although you can include other macros.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calorie_Meal_Plan_High_Protein\\\"><img class=\\\"aligncenter size-large wp-image-66631\\\" src=\\\"https:\/\/cdn.betterme.world\/articles ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/\",\"url\":\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/\",\"name\":\"1400-Calorie, High-Protein Meal Plan: Simple Steps to a Healthier You - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein.png\",\"description\":\"Changing your diet is one way to lead a healthier lifestyle. \u2605 1400 CALORIE MEAL PLAN HIGH PROTEIN \u27a4 can be a game-changer. 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Read on to learn more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/","og_locale":"en_US","og_type":"article","og_title":"1400-Calorie, High-Protein Meal Plan: Simple Steps to a Healthier You","og_description":"Changing your diet is one way to lead a healthier lifestyle. \u2605 1400 CALORIE MEAL PLAN HIGH PROTEIN \u27a4 can be a game-changer. Read on to learn more!","og_url":"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein-1024x576.png","type":"image\/png"}],"author":"Anoshia Riaz, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Kristen Fleming, RD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/aacc2f80f3c47a8004fade94d6ddd77b"},"headline":"1400-Calorie, High-Protein Meal Plan: Simple Steps to a Healthier You","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/"},"wordCount":2591,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan-high-protein\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein.png","articleSection":["Meal Plans","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Protein brings loads of benefits to your body. It helps build and repair your body\u2019s tissues, including muscle tissue. It drives chemical reactions, provides structure, and supports the immune system. Eating more protein also helps you feel fuller for longer, which can help if you\u2019ve reduced your calorie intake to lose weight.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">People following a calorie-restriction diet often need help to advance their plans because of the monotony and lack of recipes. If you want to keep your daily intake within 1400 calories while keeping your protein levels intact, you should learn about protein-rich foods that fit into the 1400-calorie diet plan. Whether you want to lose weight or maintain your muscles, having more proteins can help you reach your targets smoothly (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/#:~:text=Several%20meta%2Danalyses%20of%20shorter,%2Dprotein%20energy%2Drestriction%20diets.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article covers information on what happens when you consume a protein-rich diet and how you can make it work in your favor. Keep reading to find out more!<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What is a 1400 Calorie Meal Plan High Protein?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A 1400-calorie high-protein meal plan is a structured eating plan designed to provide you with 1400 calories daily. 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