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 (1400cal, 106g protein, 95g net carbs, 57g fat, 23g fiber per day) cannot be customized.
Day 1
1350cal, 105g protein, 79g net carbs, 60g fat, 22g fiber
4 pocket(s) (211cal, 22p, 2c, 12f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 sandwich(es) (362cal, 23p, 33c, 14f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 slice(s) (168cal, 5p, 13c, 9f)
5 1/3 oz (214cal, 34p, 0c, 8f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 2
1400cal, 121g protein, 97g net carbs, 47g fat, 26g fiber
4 pocket(s) (211cal, 22p, 2c, 12f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 slice(s) (168cal, 5p, 13c, 9f)
5 1/3 oz (214cal, 34p, 0c, 8f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 3
1475cal, 104g protein, 162g net carbs, 35g fat, 23g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 sweet potato(s) (431cal, 30p, 38c, 15f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
Day 4
1425cal, 133g protein, 131g net carbs, 34g fat, 18g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 sweet potato(s) (431cal, 30p, 38c, 15f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
Day 5
1450cal, 99g protein, 58g net carbs, 77g fat, 31g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 can(s) (354cal, 12p, 30c, 17f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 6
1350cal, 87g protein, 53g net carbs, 77g fat, 22g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 can(s) (354cal, 12p, 30c, 17f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
8 oz (330cal, 29p, 0c, 23f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 7
1400cal, 94g protein, 87g net carbs, 67g fat, 18g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1/2 serving(s) (300cal, 12p, 43c, 7f)
2 slice(s) (229cal, 8p, 24c, 10f)
8 oz (330cal, 29p, 0c, 23f)
2 serving(s) (136cal, 3p, 8c, 9f)
Grocery List (51 items)
Vegetables and Vegetable Products
Fresh spinach
40 leaf (40g)
Fresh parsley
3 sprigs (3g)
Tomatoes
2 medium whole (2-3/5" dia) (248g)
Onion
1 1/6 medium (2-1/2" dia) (128g)
Garlic
1 1/2 clove(s) (5g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Bell pepper
2 1/2 large (388g)
Kale leaves
1/4 bunch (43g)
Dairy and Egg Products
Cheese
1/2 cup, shredded (56g)
Eggs
8 large (400g)
Butter
1/4 stick (23g)
Whole milk
1 3/4 cup (420mL)
Lowfat cottage cheese
1/2 cup (113g)
Sausages and Luncheon Meats
Ham cold cuts
8 slice (184g)
Fats and Oils
Mayonnaise
1 tbsp (15mL)
Salad dressing
9 3/4 tbsp (146mL)
Olive oil
1 oz (29mL)
Oil
1/4 tbsp (4mL)
Fruits and Fruit Juices
Dried cranberries
2 3/4 tbsp (27g)
Avocados
1 3/4 avocado(s) (352g)
Nectarine
2 medium (2-1/2" dia) (284g)
Fruit juice
12 fl oz (360mL)
Grapes
2 cup (184g)
Lime juice
2/3 fl oz (20mL)
Lemon
1/4 small (15g)
Baked Products
Bread
5 slice (160g)
Bread crumbs
1/2 cup (54g)
Poultry Products
Boneless skinless chicken breast, raw
1 3/4 lbs (781g)
Chicken wings, with skin, raw
1 lbs (454g)
Other
Mixed greens
9 3/4 cup (293g)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
2 1/4 g (2g)
Garlic powder
1/8 oz (2g)
Balsamic vinegar
1 tbsp (15mL)
Curry powder
1 1/2 tbsp (9g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Pesto sauce
4 tbsp (64g)
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Pasta sauce
1/6 jar (24 oz) (112g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Lentils, raw
1 cup (208g)
Beverages
Water
7 1/3 cup(s) (1737mL)
Coffee, brewed
3 tbsp (44g)
Protein powder
4 scoop (1/3 cup ea) (124g)
Sweets
Maple syrup
2 tsp (10mL)
Honey
2 tsp (14g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Pork Products
Pork tenderloin, raw
10 oz (283g)
Bacon
3 slice(s) (30g)
Finfish and Shellfish Products
Canned tuna
1 can (~6 oz) (172g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
4 oz (113g)
breakfast prep - 2 days
1. Ham, cheese, and spinach pockets
210 cals, 22p, 2c, 12f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay a slice of ham down flat.
2
Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.
3
Fold the other half over.
4
You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 1 days
1. Simple chicken salad sandwich
360 cals, 23p, 33c, 14f (per meal)
1 tbsp (15mL)
2 2/3 tbsp (27g)
1 slice (32g)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
In a bowl combine completely cooked chicken, mayo and cranberries.
4
Keep in refrigerator until ready to serve.
5
Serve in between two slices of bread.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Simple chicken breast
215 cals, 34p, 1c, 9f (per meal)
2/3 lbs (299g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
2 tsp (10mL)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
snack 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.
lunch prep - 2 days
1. Easy garlic chicken
215 cals, 22p, 14c, 7f (per meal)
6 oz (170g)
1 tbsp (14g)
1 1/2 clove(s) (5g)
1/2 cup (54g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 degrees F (190 degrees C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 2 days
1. Pesto chicken sweet potatoes
430 cals, 30p, 38c, 15f (per meal)
4 tbsp (64g)
1/2 lbs (227g)
2 sweetpotato, 5" long (420g)
1
Microwave sweet potato(s) for 4-7 minutes, or until soft. (Optional: bake in 400F (200 C) oven for 45 min to 1 hr instead)
2
Meanwhile, put raw chicken in a pot and cover with about an inch of water. Bring to a boil and cook for 15-20 minutes until chicken is done.
3
Transfer chicken to a bowl and shred with 2 forks.
4
Add pesto to chicken and mix well. Stuff sweet potatoes with chicken mixture. Serve.
2. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Coffee overnight protein oats
170 cals, 16p, 18c, 3f (per meal)
2 tsp (10mL)
3 tbsp (44g)
1/2 cup (41g)
1 scoop (1/3 cup ea) (31g)
4 tbsp (60mL)
1
Note: must refrigerate overnight
2
In a small airtight container, mix together all of the ingredients.
3
Place mixture to chill in the fridge overnight.
4
Serve in the morning.
snack prep - 2 days
1. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Pork tenderloin
295 cals, 59p, 0c, 6f (per meal)
10 oz (283g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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 - 3 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
snack prep - 3 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
lunch prep - 2 days
1. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (~6 oz) (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Indian chicken wings
330 cals, 29p, 0c, 23f (per meal)
1 1/2 tbsp (9g)
1 tsp (6g)
1 lbs (454g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Cheese tortellini
300 cals, 12p, 43c, 7f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
2. Simple garlic bread
230 cals, 8p, 24c, 10f (per meal)
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.