1400 calorie macro meal plan
In just a few clicks, generate your own 1400 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1425cal, 108g protein, 85g net carbs, 64g fat, 21g fiber per day) cannot be customized.
Day 1
1450cal, 105g protein, 65g net carbs, 76g fat, 24g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 container (131cal, 14p, 13c, 3f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1/2 serving(s) (58cal, 8p, 1c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
Day 2
1475cal, 111g protein, 95g net carbs, 62g fat, 23g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 container (131cal, 14p, 13c, 3f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1/2 serving(s) (58cal, 8p, 1c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 clementine(s) (39cal, 1p, 8c, 0f)
Day 3
1475cal, 109g protein, 87g net carbs, 68g fat, 19g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1 wrap(s) (507cal, 34p, 25c, 28f)
1/2 serving(s) (58cal, 8p, 1c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 clementine(s) (39cal, 1p, 8c, 0f)
Day 4
1475cal, 127g protein, 66g net carbs, 71g fat, 14g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1 wrap(s) (507cal, 34p, 25c, 28f)
10 oz (370cal, 64p, 2c, 12f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
Day 5
1425cal, 103g protein, 107g net carbs, 58g fat, 17g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (195cal, 15p, 4c, 13f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1 2/3 serving(s) (524cal, 53p, 51c, 10f)
Day 6
1375cal, 100g protein, 88g net carbs, 58g fat, 24g fiber
6 oz (212cal, 38p, 1c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 oz (230cal, 25p, 3c, 13f)
1 serving(s) (210cal, 2p, 25c, 9f)
Day 7
1375cal, 100g protein, 88g net carbs, 58g fat, 24g fiber
6 oz (212cal, 38p, 1c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 oz (230cal, 25p, 3c, 13f)
1 serving(s) (210cal, 2p, 25c, 9f)
Grocery List (46 items)
Vegetables and Vegetable Products
Tomatoes
2 3/4 medium whole (2-3/5" dia) (337g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Onion
1/2 small (31g)
Cucumber
1 1/2 cucumber (8-1/4") (414g)
Romaine lettuce
1 1/2 cup shredded (71g)
Frozen broccoli
14 oz (391g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Dairy and Egg Products
Eggs
8 1/2 medium (372g)
Cheese
4 tbsp, shredded (28g)
Butter
1/8 stick (10g)
Blue cheese
2 tbsp, crumbled, not packed (17g)
Lowfat greek yogurt
1/2 cup (140g)
Fats and Oils
Oil
1 oz (27mL)
Olive oil
1 3/4 oz (55mL)
Balsamic vinaigrette
1 tbsp (14mL)
Marinade sauce
6 tbsp (91mL)
Ranch dressing
2 tbsp (30mL)
Other
Cottage cheese & fruit cup
5 container (850g)
Mixed greens
3/4 cup (23g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Spices and Herbs
Black pepper
3 g (3g)
Salt
10 1/2 g (10g)
Fresh basil
3 leaves (2g)
Lemon pepper
2 tsp (4g)
Rosemary, dried
2 tsp (2g)
Fruits and Fruit Juices
Lime juice
1 3/4 tsp (9mL)
Avocados
2 1/2 avocado(s) (528g)
Clementines
5 fruit (370g)
Blackberries
4 tbsp (36g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (412g)
Tilapia, raw
1/2 lbs (252g)
Baked Products
Bread
7 slice (224g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Legumes and Legume Products
Roasted peanuts
1/2 cup (79g)
Lentils, raw
1 cup (192g)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Almonds
2 2/3 oz (76g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (31g)
Brown rice
2 tbsp (24g)
Beverages
Water
4 1/4 cup(s) (1007mL)
Pork Products
Bacon
4 slice(s) (40g)
Sausages and Luncheon Meats
Ham cold cuts
9 1/2 oz (269g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/4 lbs (1027g)
Snacks
Pretzels, hard, salted
1 1/4 oz (35g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/8 pouch (~5.6 oz) (66g)
Breakfast Cereals
Granola
4 tbsp (23g)
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
4 slice (128g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
snack prep - 3 days
1. Tuna cucumber bites
60 cals, 8p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 2 days
1. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
1/4 cup(s) (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Ham, bacon, avocado wrap
505 cals, 34p, 25c, 28f (per meal)
1/4 avocado(s) (50g)
2 slice(s) (20g)
4 oz (113g)
1 tortilla (approx 7-8" dia) (49g)
2 tbsp, shredded (14g)
1
Cook the bacon according to the directions on its packaging.
2
Place the ham, bacon, avocado, and cheese in the middle of the tortilla and wrap it up. Serve.
breakfast prep - 3 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
1 tsp (5g)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
snack prep - 2 days
1. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
lunch prep - 1 days
1. Simple cobb salad
195 cals, 15p, 4c, 13f (per meal)
1 1/2 oz (43g)
1/2 medium (22g)
1 1/2 cup shredded (71g)
2 tbsp, crumbled, not packed (17g)
2 tbsp cherry tomatoes (19g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a large bowl.
2
Dress when ready to serve.
dinner prep - 1 days
1. Chicken-broccoli-rice bowl
525 cals, 53p, 51c, 10f (per meal)
6 2/3 oz (187g)
3/8 package (118g)
3/8 pouch (~5.6 oz) (66g)
1/4 tsp (1g)
1/4 tsp, ground (0g)
1 tsp (4mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
lunch prep - 2 days
1. Marinaded chicken breast
210 cals, 38p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner prep - 2 days
1. Ranch chicken
230 cals, 25p, 3c, 13f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Roasted rosemary sweet potatoes
210 cals, 2p, 25c, 9f (per meal)
1 1/3 sweetpotato, 5" long (280g)
2 tsp (2g)
4 tsp (20mL)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
snack prep - 2 days
1. Blackberry & granola parfait
115 cals, 9p, 9c, 4f (per meal)
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.