1400 calorie macro meal plan
Table of Contents
Overview
This 1400-calorie macro meal plan offers a practical, balanced weekly plan built around high-protein choices, whole foods, and simple recipes. Use it as a meal plan, diet plan or nutrition plan to control calories while preserving lean mass — the pre-made PDF averages about 1425 kcal/day with ~101 g protein, ~112 g net carbs, ~53 g fat and ~21 g fiber. Every option includes an easy grocery list and step-by-step recipes so you can shop and prep with confidence.
There are two ways to use this plan: generate your own customizable plan with the built-in meal planner (pick recipes, swap meals, randomize choices and build a personalized weekly plan) or download the pre-made 7-day PDF sample (fixed macros and meals for quick follow-through). Both approaches provide the same shopping list and recipe guidance; the generator is best if you want flexibility for tastes or allergies, while the PDF is ideal if you prefer a ready-to-follow diet plan with minimal decisions.
Following this 1400-calorie nutrition plan can support steady weight loss when combined with your activity level, while the relatively high protein targets help maintain muscle and improve recovery. Expect better portion control, more consistent energy and improved satiety from balanced meals and added fiber, plus easier meal prep and grocery shopping that simplify healthy habits. Whether you use it as a short-term weekly plan or a longer-term diet plan template, it’s designed to make healthy eating practical and sustainable.
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 (1425cals, 101g protein, 112g net carbs, 53g fat 21g fiber per day) cannot be customized.
Day 1
1350cals, 91g protein, 119g net carbs, 50g fat 16g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
Day 2
1425cals, 102g protein, 80g net carbs, 70g fat 16g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
1/2 serving(s) (152cal, 20p, 2c, 7f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 lettuce wrap(s) (223cal, 16p, 4c, 16f)
2 container(s) (310cal, 25p, 33c, 8f)
Day 3
1425cals, 105g protein, 127g net carbs, 43g fat 24g fiber per day
1 sandwich(es) (349cal, 30p, 31c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 4
1425cals, 105g protein, 127g net carbs, 43g fat 24g fiber per day
1 sandwich(es) (349cal, 30p, 31c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 5
1425cals, 107g protein, 105g net carbs, 53g fat 27g fiber per day
6 oz (212cal, 38p, 1c, 6f)
1 serving(s) (249cal, 3p, 36c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
2 half pepper(s) (367cal, 34p, 12c, 19f)
1 serving(s) (121cal, 4p, 10c, 4f)
Day 6
1425cals, 102g protein, 113g net carbs, 54g fat 21g fiber per day
6 oz (212cal, 38p, 1c, 6f)
1 serving(s) (249cal, 3p, 36c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (309cal, 31p, 6c, 18f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 7
1425cals, 94g protein, 114g net carbs, 57g fat 21g fiber per day
1 serving(s) (392cal, 30p, 32c, 13f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (309cal, 31p, 6c, 18f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Grocery List (55 items)
Vegetables and Vegetable Products
Onion
2/3 medium (2-1/2" dia) (76g)
Bell pepper
1 1/2 large (230g)
Cucumber
5/8 cucumber (8-1/4") (188g)
Ketchup
1/2 tbsp (9g)
Frozen corn kernels
5 1/3 cup (725g)
Fresh spinach
1 cup(s) (30g)
Romaine lettuce
3/8 head (256g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (279g)
Sweet potatoes
3 1/3 sweetpotato, 5" long (700g)
Carrots
5 medium (300g)
Red onion
1/8 medium (2-1/2" dia) (14g)
Frozen mixed veggies
1/4 package (16 oz ea) (113g)
Dairy and Egg Products
Eggs
8 large (400g)
Whole milk
1/4 gallon (900mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Provolone cheese
1/2 slice(s) (14g)
Fresh mozzarella cheese
2 oz (57g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Butter
4 tsp (18g)
Mozzarella cheese, shredded
4 tbsp (22g)
Ghee
2 tsp (9g)
Fruits and Fruit Juices
Grapes
3 1/2 cup (322g)
Clementines
2 fruit (148g)
Apples
2 medium (3" dia) (364g)
Pears
5 medium (890g)
Finfish and Shellfish Products
Canned tuna
2 packet (148g)
Baked Products
Hamburger buns
1 bun(s) (51g)
Bread
4 slice(s) (128g)
Fats and Oils
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Oil
1 1/3 oz (41mL)
Salad dressing
2 1/2 oz (71mL)
Marinade sauce
6 tbsp (91mL)
Olive oil
1/2 tsp (3mL)
Spices and Herbs
Black pepper
1/4 tbsp, ground (2g)
Salt
1 tsp (6g)
Fresh basil
2 tbsp, chopped (5g)
Chipotle seasoning
4 dash (1g)
Soups, Sauces, and Gravies
Worcestershire sauce
1/2 tbsp (8mL)
Pesto sauce
2 oz (62g)
Poultry Products
Ground turkey, raw
1/2 lbs (227g)
Boneless skinless chicken breast, raw
1 2/3 lbs (758g)
Beef Products
Sirloin steak, raw
6 oz (170g)
Nut and Seed Products
Pecans
4 tbsp, halves (25g)
Other
Italian seasoning
5 dash (2g)
Sugar-free gelatin mix, flavored
1/2 package (5g)
Mixed greens
4 cup (120g)
Flavored quinoa mix
1/4 package (4.9 oz) (35g)
Beverages
Water
5 tbsp (77mL)
Protein powder
2 1/2 oz (70g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Snacks
High-protein granola bar
3 bar (120g)
Cereal Grains and Pasta
Quinoa, uncooked
1 tbsp (9g)
Sweets
Honey
2 tsp (14g)
Pork Products
Pork loin chops, boneless, raw
10 oz (283g)
breakfast prep - 2 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
snack prep - 2 days
1. Tuna cucumber bites
115cal, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 1 days
1. Turkey burgers
313cal, 23p, 30c, 11f (per meal)
1 bun(s) (51g)
1 spray(s) , about 1/3 second each (0g)
2 dash, ground (1g)
1 1/2 dash (1g)
1/2 tbsp (9g)
1/2 tbsp (8mL)
4 oz (113g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a bowl, combine the ground turkey, onion, Worcestershire sauce, ketchup, salt, and pepper. Mix thoroughly.
2
Shape the meat mixture into patties, making the number of burgers specified in the recipe servings.
3
Lightly coat a frying pan with cooking spray and heat over medium-high. Once hot, cook the patties for 4-5 minutes on each side until fully cooked.
4
Serve on buns with your choice of condiments.
lunch prep - 1 days
1. Classic steak
238cal, 23p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140°F/60°C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Corn
277cal, 8p, 51c, 2f (per meal)
2 cup (272g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Basic chicken & spinach salad
152cal, 20p, 2c, 7f (per meal)
3/4 tbsp (11mL)
1/2 tsp (3mL)
3 oz (85g)
1 cup(s) (30g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 1 days
1. Philly cheesesteak lettuce wrap
223cal, 16p, 4c, 16f (per meal)
1 tsp (5mL)
1 dash (0g)
1/2 slice(s) (14g)
1/4 medium (2-1/2" dia) (28g)
1/2 small (37g)
2 oz (57g)
1 leaf inner (6g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Caprese chicken
298cal, 33p, 2c, 17f (per meal)
4 dash (2g)
2 tbsp (32g)
1 tsp (5mL)
3 cherry tomatoes (51g)
2 tbsp, chopped (5g)
2 oz (57g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Corn
231cal, 7p, 42c, 2f (per meal)
3 1/3 cup (453g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Power jello snack cups
107cal, 21p, 4c, 1f (per meal)
1/4 cup(s) (59mL)
3/4 cup (210g)
4 tbsp (23g)
1/2 package (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix water and gelatin together in a microwave-safe bowl and microwave for about 2 minutes until dissolved.
2
Whisk in protein powder and greek yogurt and mix until smooth.
3
Distribute evenly to snack cups (small bowls, containers, or cups); use amount of snack cups listed in the serving size of the recipe details. Cover with plastic wrap or lids and refrigerate until set, 1 hour. Serve.
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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 - 2 days
1. Turkey & hummus deli sandwich
349cal, 30p, 31c, 9f (per meal)
1/4 tsp (1mL)
1/2 cup (15g)
2 slice(s), thick/large (1/2" thick) (54g)
2 tbsp (30g)
2 slice(s) (64g)
4 oz (113g)
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
lunch prep - 2 days
1. Marinaded chicken breast
212cal, 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. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
snack prep - 3 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
4 1/2 medium (275g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Pesto chicken & quinoa stuffed peppers
367cal, 34p, 12c, 19f (per meal)
4 oz (113g)
2 2/3 tsp (9g)
1/6 jar (6.25 oz) (30g)
4 tbsp (21g)
1 medium (119g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts 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. Set aside.
3
Cook quinoa according to package. Should yield about 1 cup of cooked quinoa. Set aside.
4
Meanwhile, turn on broiler and place bell peppers under broiler for 5 minutes until skin blisters and blackens. Remove and set aside.
5
Preheat oven to 350 F (180 C).
6
In a medium bowl mix the quinoa, chicken, cheese, and pesto together.
7
When peppers have cooled, cut in half and remove seeds.
8
Fill pepper halves with chicken mixture and top with cheese.
9
Bake for 10 minutes. Serve.
2. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Chipotle honey pork chops
309cal, 31p, 6c, 18f (per meal)
2 tsp (10mL)
1 tbsp (15mL)
4 dash (1g)
2 tsp (14g)
10 oz (283g)
2 tsp (9g)
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Sweet potato wedges
174cal, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 1 days
1. Turkey-mixed veggies-quinoa bowl
392cal, 30p, 32c, 13f (per meal)
1/2 tsp (3mL)
1/4 package (16 oz ea) (113g)
1/4 package (4.9 oz) (35g)
4 oz (113g)
1 dash, ground (0g)
1 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey, break it up and brown it, stirring occasionally, until it's fully cooked. Season with salt and pepper to taste.
2
Meanwhile, prepare the quinoa mix and mixed veggies according to the instructions on the package.
3
When everything is ready mix it all together (or keep separate) and serve.