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

Generate 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: Sample plan

This sample plan (1425cal, 124g protein, 92g net carbs, 55g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs
Curried pork chops, white rice
Chunky canned soup (non-creamy), roasted almonds, cottage cheese and pineapple
Lowfat greek yogurt
Tue
Wed
Thu
Egg in an eggplant, yogurt and cucumber
Simple chicken breast, buttery white rice, sugar snap peas
Chicken noodle soup
Fri
String cheese, apple
Sat
Strawberry apple spinach salad, tomato soup, tropical greek yogurt parfait
Cajun tilapia, buttered sugar snap peas
Dairy and Egg Products
Eggs
15 medium (660g)
Lowfat cottage cheese
1 1/2 cup (339g)
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
Lowfat greek yogurt
2 cup (560g)
Butter
5/16 stick (37g)
String cheese
2 stick (56g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
1/6 oz (4g)
Curry powder
1/2 tbsp (3g)
Garlic powder
1 1/2 dash (1g)
Cajun seasoning
1/4 tbsp (2g)
Beverages
Water
1 1/2 cup(s) (337mL)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (131g)
Pork Products
Pork chop, bone-in
6 chop (1068g)
Fats and Oils
Olive oil
3/4 oz (25mL)
Oil
3/5 oz (18mL)
Balsamic vinaigrette
4 tsp (19mL)
Fruits and Fruit Juices
Canned pineapple
10 tbsp, chunks (113g)
Apples
2 1/2 medium (3" dia) (463g)
Strawberries
1/3 pint (119g)
Nut and Seed Products
Almonds
2 3/4 oz (23 whole kernels) (79g)
Coconut flakes
1 tbsp (5g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Condensed canned chicken noodle soup
7 can (10.5 oz) (2086g)
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Vegetables and Vegetable Products
Eggplant
3 1 inch (2.5 cm) slice(s) (180g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Frozen sugar snap peas
5 2/3 cup (816g)
Fresh spinach
2 cup(s) (60g)
Poultry Products
Boneless skinless chicken breast, raw
2/3 lb (299g)
Sweets
Honey
1/2 tbsp (11g)
Finfish and Shellfish Products
Tilapia, raw
3/8 lb (168g)
breakfast prep - 3 days
1. Boiled eggs
245 cals, 22p, 1c, 17f (per meal)
  • ,
  • Eggs
    12 medium (528g)
  • Recipe has been scaled from original by 6x. 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 - 3 days
    1. Curried pork chops
    480 cals, 78p, 0c, 18f (per meal)
  • ,
  • Pork chop, bone-in
    6 chop (1068g)
  • Curry powder
    1/2 tbsp (3g)
  • Olive oil
    1 tbsp (15mL)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. White rice
    85 cals, 2p, 18c, 0f (per meal)
  • Salt
    3 dash (2g)
  • Water
    3/4 cup(s) (178mL)
  • Long-grain white rice
    6 tbsp (69g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    dinner prep - 3 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    3 can (~19 oz) (1578g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Roasted almonds
    150 cals, 5p, 2c, 12f (per meal)
  • ,
  • Almonds
    2 2/3 tbsp, whole (24g)
  • 3. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1 1/2 cup (339g)
  • Canned pineapple, drained
    6 tbsp, chunks (68g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    snack prep - 4 days
    1. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • breakfast prep - 3 days
    1. Egg in an eggplant
    110 cals, 6p, 1c, 9f (per meal)
  • Eggplant
    1 1 inch (2.5 cm) slice(s) (60g)
  • Oil
    1 tsp (5mL)
  • Eggs
    1 medium (44g)
  • 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. Yogurt and cucumber
    130 cals, 15p, 10c, 3f (per meal)
  • Cucumber
    1 1/2 cucumber (8-1/4") (452g)
  • Lowfat greek yogurt
    1 1/2 cup (420g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    lunch prep - 2 days
    1. Simple chicken breast
    215 cals, 34p, 1c, 9f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    2/3 lb (299g)
  • Salt
    1/4 tbsp (4g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Olive oil
    2 tsp (10mL)
  • Garlic powder
    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. Buttery white rice
    160 cals, 2p, 24c, 6f (per meal)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Butter
    1 tbsp (14g)
  • Salt
    1/3 tsp (2g)
  • Water
    2/3 cup(s) (158mL)
  • Long-grain white rice
    1/3 cup (62g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
    3. Sugar snap peas
    125 cals, 8p, 12c, 1f (per meal)
  • Frozen sugar snap peas
    4 cup (576g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Chicken noodle soup
    500 cals, 25p, 54c, 16f (per meal)
  • ,
  • Condensed canned chicken noodle soup
    7 can (10.5 oz) (2086g)
  • Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    snack prep - 2 days
    1. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 2. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • lunch prep - 1 days
    1. Strawberry apple spinach salad
    225 cals, 5p, 22c, 10f (per meal)
  • Strawberries, chopped
    1/3 pint (119g)
  • Fresh spinach
    2 cup(s) (60g)
  • Almonds
    4 tsp, sliced (8g)
  • Balsamic vinaigrette
    4 tsp (20mL)
  • Apples, chopped
    2/3 small (2-3/4" dia) (99g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Toss all ingredients together, except the vinaigrette.
    2
    Drizzle Vinaigrette over salad when serving.
    2. Tomato soup
    105 cals, 2p, 21c, 1f (per meal)
  • Condensed canned tomato soup
    1/2 can (10.5 oz) (149g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    3. Tropical greek yogurt parfait
    190 cals, 14p, 23c, 4f (per meal)
  • Lowfat greek yogurt
    1/2 cup (140g)
  • Canned pineapple, drained
    4 tbsp, chunks (45g)
  • Coconut flakes
    1 tbsp (5g)
  • Honey
    1/2 tbsp (11g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix yogurt and honey.
    2
    You can layer the pineapple and coconut with the yogurt, or mix all together.
    dinner prep - 1 days
    1. Cajun tilapia
    200 cals, 34p, 1c, 7f (per meal)
  • Tilapia, raw
    3/8 lb (168g)
  • Oil
    1/4 tbsp (4mL)
  • Cajun seasoning
    1/4 tbsp (2g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. Buttered sugar snap peas
    270 cals, 7p, 10c, 19f (per meal)
  • Black pepper
    1 1/4 dash (0g)
  • Salt
    1 1/4 dash (1g)
  • Butter
    5 tsp (23g)
  • Frozen sugar snap peas
    1 2/3 cup (240g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare sugar snap peas according to instructions on package.
    2
    Top with butter and season with salt and pepper.
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