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1,400 calories7 daysBalanced

1400 Calorie 7-Day Meal Plan

For adults who want a moderate deficit with more food than a 1,200 calorie week — a good starting point for many people who want to lose weight.

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1400 Calorie 7-Day Meal Plan

This 1,400 calorie week spreads the day across four eating moments: breakfast near 350 calories, lunch near 490, dinner near 420 and two snacks around 140 in total. It is the middle ground of our plans — enough food to feel normal, low enough to produce steady loss for many people.

Every day is written with measured portions and a calorie total, so you can see exactly how the day adds up. If you batch cook, the chili, soup and stir-fry all reheat well for three to four days.

Portion guide

Portions are sized for 1,400 calories. To step down to 1,200, trim 1/4 cup (45 g) of grains from both lunch and dinner and remove one snack. To step up to 1,500 or 1,600, add 1 oz (28 g) of protein and 1/2 cup (90 g) of grains per main meal.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Monday

1435 kcal

Breakfast

Egg and avocado toast350

2 eggs, 1 slice (28 g) whole-grain toast, 1/4 avocado (35 g), tomato

P 18 g · C 28 g · F 19 g

Lunch

Chicken burrito bowl490

4 oz (113 g) chicken, 3/4 cup (135 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce, 1/4 avocado (35 g)

P 39 g · C 52 g · F 14 g

Dinner

Baked salmon with quinoa420

4 1/2 oz (128 g) salmon, 3/4 cup (130 g) quinoa, 1 cup (150 g) roasted broccoli

P 34 g · C 34 g · F 16 g

Snacks

Apple with peanut butter105

1 small apple (150 g), 1 tsp (5 g) peanut butter

P 1 g · C 21 g · F 3 g

Greek yogurt70

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Tuesday

1405 kcal

Breakfast

Overnight oats with banana340

1/2 cup (40 g) oats, 1/2 cup (120 ml) skim milk, 1/2 banana (60 g), 1 tsp chia

P 14 g · C 55 g · F 7 g

Lunch

Turkey hummus wrap470

1 whole-wheat tortilla (45 g), 4 oz (113 g) turkey, 2 tbsp (30 g) hummus, spinach, tomato, cucumber

P 36 g · C 44 g · F 15 g

Dinner

Turkey chili with rice430

1 3/4 cups (420 g) turkey chili over 1/2 cup (90 g) brown rice

P 35 g · C 46 g · F 11 g

Snacks

Carrots with hummus105

1 cup (110 g) carrots, 2 tbsp (30 g) hummus

P 3 g · C 12 g · F 5 g

Orange60

1 small orange (140 g)

P 1 g · C 15 g · F 0 g

Wednesday

1405 kcal

Breakfast

Egg muffins with melon350

2 egg muffins (2 eggs, spinach, pepper, 1 oz feta), 1 cup (150 g) melon

P 22 g · C 28 g · F 17 g

Lunch

Lentil soup with roll and salad480

1 3/4 cups (420 g) lentil soup, 1 small whole-grain roll (45 g), side salad

P 24 g · C 66 g · F 10 g

Dinner

Chicken stir-fry with rice430

5 oz (142 g) chicken, 2 cups (200 g) stir-fry vegetables, 3/4 cup (135 g) brown rice, 1 tbsp (15 ml) soy sauce

P 38 g · C 42 g · F 10 g

Snacks

Air-popped popcorn75

2 1/2 cups (20 g) popcorn

P 2 g · C 15 g · F 1 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Thursday

1415 kcal

Breakfast

Berry protein smoothie350

1 scoop (30 g) whey, 1 cup (150 g) frozen berries, 1/2 banana (60 g), 1 cup (240 ml) skim milk

P 32 g · C 46 g · F 5 g

Lunch

Tuna white bean salad with pita480

1 can (142 g) tuna, 3/4 cup (195 g) white beans, tomato, red onion, 1 tbsp (15 ml) olive oil, 1/2 pita (40 g)

P 39 g · C 42 g · F 17 g

Dinner

Beef tacos420

3 corn tortillas (75 g), 4 oz (113 g) 93% lean beef, lettuce, tomato, salsa, 2 tbsp (30 g) Greek yogurt

P 32 g · C 38 g · F 16 g

Snacks

Cucumber with hummus90

1 cup (120 g) cucumber, 2 tbsp (30 g) hummus

P 3 g · C 9 g · F 5 g

Grapes75

3/4 cup (110 g) grapes

P 1 g · C 19 g · F 0 g

Friday

1405 kcal

Breakfast

Cottage cheese with pineapple350

1 cup (226 g) cottage cheese, 1/2 cup (80 g) pineapple, 8 almonds (10 g)

P 28 g · C 26 g · F 14 g

Lunch

Quinoa chickpea bowl490

1 cup (170 g) quinoa, 3/4 cup (130 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing

P 20 g · C 62 g · F 18 g

Dinner

Baked cod with potatoes420

6 oz (170 g) cod, 1 cup (150 g) roasted baby potatoes, 2 cups (200 g) green beans

P 38 g · C 40 g · F 10 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt70

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Saturday

1400 kcal

Breakfast

Veggie omelette with toast340

1 egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast

P 25 g · C 26 g · F 15 g

Lunch

Chicken Caesar salad with pita480

4 oz (113 g) chicken, romaine, 2 tbsp (30 ml) light Caesar, 2 tbsp (15 g) parmesan, 1/2 pita (40 g)

P 42 g · C 30 g · F 21 g

Dinner

Tofu vegetable curry with rice430

1 1/2 cups (360 g) tofu curry, 3/4 cup (135 g) brown rice

P 22 g · C 52 g · F 16 g

Snacks

Strawberries70

1 1/2 cups (225 g) strawberries

P 1 g · C 18 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Sunday

1370 kcal

Breakfast

Peanut butter banana toast with yogurt360

1 slice (28 g) toast, 1 1/2 tbsp (24 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt

P 20 g · C 38 g · F 15 g

Lunch

Greek chicken pita470

1 whole-wheat pita (60 g), 4 oz (113 g) chicken, 2 tbsp (30 g) tzatziki, lettuce, tomato, cucumber

P 40 g · C 48 g · F 13 g

Dinner

Turkey meatballs with spaghetti squash420

5 oz (142 g) turkey meatballs, 2 cups (300 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan

P 38 g · C 30 g · F 17 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Air-popped popcorn60

2 cups (16 g) popcorn

P 2 g · C 12 g · F 1 g

What to buy this week

  • •Chicken breast, 2 lb (907 g); salmon and cod fillets; 93% lean ground beef, 1 lb (454 g)
  • •93% lean ground turkey, 1 lb (454 g); deli turkey
  • •Eggs, Greek yogurt, cottage cheese, feta, parmesan, string cheese
  • •Canned tuna, chickpeas, white beans, black beans, lentils
  • •Oats, quinoa, brown rice, whole-grain bread, tortillas, pitas, granola
  • •Vegetables: spinach, romaine, tomatoes, cucumbers, carrots, broccoli, green beans, mushrooms, peppers, potatoes, spaghetti squash, zucchini
  • •Fruit: apples, bananas, oranges, grapes, berries, peaches, pineapple, melon

Food swaps

Instead ofTryWhy
4 oz (113 g) ground beef4 oz (113 g) ground turkey or 1 cup (198 g) lentilsLighter, similar protein.
3/4 cup (135 g) brown rice3/4 cup (130 g) quinoa or 1 medium potato (170 g)Keeps calories steady.
2 tbsp (30 ml) light Caesar1 tbsp (15 ml) olive oil with lemon and herbsCuts about 40 calories.
1/2 pita (40 g)1 slice (28 g) whole-grain breadUse what you have on hand.

Frequently asked questions

Why start at 1,400 instead of 1,200?

Because a smaller deficit is easier to stick with and less likely to cost you muscle or energy. Many people lose steadily at 1,400 calories and never need to go lower, which keeps the plan sustainable.

How fast will I lose weight on 1,400 calories?

Commonly around 0.5 to 1 lb (0.25 to 0.5 kg) per week, depending on your size and activity. If the scale has not moved in three to four weeks and your portions are accurate, either reduce calories slightly or add activity.

Can I swap days around?

Yes. Any day can be moved to any other day of the week; the daily totals stay close, so the order does not matter. Just keep the portions as written.

Related plans & recipes

1400 Calorie Meal Plan→1200 Calorie Meal Plan→1500 Calorie Meal Plan→1500 Calorie 7-Day Meal Plan→7 Day Diet Plan for Weight Loss→Healthy Snacks→

Compare calorie tiers

1200 Calorie Meal Plan1400 Calorie Meal Plan1500 Calorie Meal Plan1600 Calorie Meal Plan1800 Calorie Meal Plan2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.