1400 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1400 calorie meal plan to lose fat/weight 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 (1425cals, 129g protein, 88g net carbs, 52g fat 18g fiber per day) cannot be customized.
Day 1
1425cals, 123g protein, 96g net carbs, 50g fat 24g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1/2 sandwich(es) (225cal, 19p, 15c, 9f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
Day 2
1425cals, 124g protein, 95g net carbs, 52g fat 20g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (349cal, 30p, 31c, 9f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
Day 3
1375cals, 132g protein, 79g net carbs, 52g fat 16g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
Day 4
1425cals, 133g protein, 91g net carbs, 51g fat 18g fiber per day
1 slice(s) (146cal, 7p, 15c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 kiwi (47cal, 1p, 8c, 0f)
Day 5
1375cals, 133g protein, 80g net carbs, 50g fat 17g fiber per day
1 slice(s) (146cal, 7p, 15c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
10 oz (353cal, 63p, 2c, 11f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 kiwi (47cal, 1p, 8c, 0f)
4 oz (238cal, 25p, 0c, 15f)
1/2 large potato(es) (189cal, 5p, 25c, 6f)
Day 6
1450cals, 130g protein, 87g net carbs, 56g fat 17g fiber per day
1/2 serving(s) (164cal, 6p, 23c, 4f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 container (139cal, 20p, 8c, 3f)
Day 7
1450cals, 130g protein, 87g net carbs, 56g fat 17g fiber per day
1/2 serving(s) (164cal, 6p, 23c, 4f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 container (139cal, 20p, 8c, 3f)
Grocery List (60 items)
Vegetables and Vegetable Products
Baby carrots
20 medium (200g)
Cucumber
1/2 cucumber (8-1/4") (172g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (277g)
Potatoes
14 1/2 oz (411g)
Tomato paste
1/2 tbsp (8g)
Garlic
1 clove(s) (3g)
Carrots
1 3/4 medium (107g)
Onion
3/4 medium (2-1/2" dia) (81g)
Beets, precooked (canned or refrigerated)
1 1/4 lbs (570g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Frozen sugar snap peas
1 1/3 cup (192g)
Legumes and Legume Products
Hummus
3/4 cup (180g)
Lentils, raw
1 cup (173g)
Spices and Herbs
Dried dill weed
1 dash (0g)
Fresh basil
1/4 oz (8g)
Black pepper
5 dash (1g)
Salt
3 1/2 g (3g)
Cajun seasoning
1 tbsp (6g)
Thyme, dried
1 tsp, leaves (1g)
Lemon pepper
1 tbsp (7g)
Cinnamon
1 tsp (3g)
Oregano, dried
3 dash, ground (1g)
Crushed red pepper
1/4 tbsp (1g)
Garlic powder
3 dash (1g)
Dairy and Egg Products
Nonfat greek yogurt, plain
3/4 tbsp (13g)
Sliced cheese
1 slice (2/3 oz ea) (19g)
Eggs
5 large (250g)
Low fat cottage cheese (1% milkfat)
1 1/4 cup (283g)
Butter
1/6 stick (23g)
Fresh mozzarella cheese
1 1/2 oz (43g)
Whole milk
2 1/2 cup(s) (571mL)
Cheese
1 tbsp, shredded (7g)
Sour cream
1/2 tbsp (6g)
Baked Products
Bread
9 oz (256g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
Other
Cottage cheese & fruit cup
7 container (1190g)
Mixed greens
1 package (5.5 oz) (138g)
Rotisserie chicken, cooked
4 oz (113g)
Protein greek yogurt, flavored
2 container (300g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (302g)
Kiwi
2 fruit (138g)
Lime juice
1/2 tbsp (8mL)
Sweets
Honey
5 tsp (35g)
Sugar
1 tbsp (13g)
Beverages
Water
3 cup(s) (664mL)
Fats and Oils
Oil
1 1/2 oz (45mL)
Balsamic vinaigrette
1 tbsp (15mL)
Olive oil
1/2 tbsp (8mL)
Marinade sauce
5 tbsp (74mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1288g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (227g)
Canned tuna
1 1/2 can (258g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Mixed nuts
4 tbsp (34g)
Cereal Grains and Pasta
Cornstarch
1/2 tbsp (4g)
Soups, Sauces, and Gravies
Worcestershire sauce
1 tsp (5mL)
Vegetable broth
1/2 cup(s) (mL)
Apple cider vinegar
3/4 tsp (0mL)
Beef Products
Ground beef (93% lean)
3/4 lbs (340g)
Breakfast Cereals
Quick oats
1/2 cup (40g)
lunch prep - 1 days
1. Turkey cucumber dill sandwich
225cal, 19p, 15c, 9f (per meal)
1 dash (0g)
3/4 tbsp (13g)
1 slice (2/3 oz ea) (19g)
3 slices (21g)
1 slice(s) (32g)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix chopped cucumber, greek yogurt, dill, and some salt/pepper in a small bowl until cucumber is fully coated.
2
Assemble sandwich by placing cheese and turkey on the bottom slice of bread. Top with cucumber mixture and top slice of bread. Serve.
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
3. Carrots and hummus
205cal, 7p, 17c, 8f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
breakfast prep - 3 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 leaves (1g)
1/4 avocado(s) (50g)
1 slice(s), thick/large (1/2" thick) (27g)
1 dash (0g)
1 large (50g)
1 dash (0g)
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
131cal, 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.
snack prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Lentils
174cal, 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.
dinner prep - 1 days
1. Cajun cod
249cal, 41p, 3c, 8f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Lentils
174cal, 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.
lunch prep - 1 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.
lunch prep - 2 days
1. Cottage pie
409cal, 39p, 24c, 16f (per meal)
1/2 lbs (227g)
1/2 tbsp (4g)
4 dash, leaves (1g)
1 tsp (5mL)
1/2 cup(s) (mL)
1/2 tbsp (8g)
1 clove(s) (3g)
1 medium (61g)
1/2 medium (2-1/2" dia) (55g)
3/4 lbs (340g)
1/2 tbsp (7g)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Submerge the potatoes with water and boil until fork-tender, 10-20 minutes. Drain and mash with milk, butter, and some salt and pepper. Set aside.
2
Preheat oven to 400°F (200°C).
3
Whisk cornstarch with broth in a small bowl. Set aside.
4
Saute beef in a skillet over medium-high heat until browned. Transfer to a plate.
5
Add onions, garlic, and carrots to the skillet. Cook 7-10 minutes until soft.
6
Reduce heat to medium and add tomato paste. Stir and cook 1-2 minutes.
7
Return beef to skillet and add broth mixture, worcestershire, thyme, and some salt and pepper. Simmer 5-10 minutes until sauce thickens.
8
Transfer meat mixture to a small baking dish. Spoon potatoes over the meat.
9
Bake for 20-30 until top is golden and filling is bubbling. Let stand for 5-10 minutes before serving.
2. Caprese salad
107cal, 6p, 4c, 7f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Lemon pepper chicken breast
296cal, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. Beets
96cal, 3p, 16c, 0f (per meal)
8 beet(s) (400g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
breakfast prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
3. Boiled eggs
69cal, 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.
snack prep - 2 days
1. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Cottage cheese & fruit cup
131cal, 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.
lunch prep - 1 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Rotisserie chicken
238cal, 25p, 0c, 15f (per meal)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Baked potato with toppings
189cal, 5p, 25c, 6f (per meal)
1 tbsp, shredded (7g)
4 dash (2g)
1/4 tsp (1mL)
1/2 large (3" to 4-1/4" dia.) (185g)
1/2 tbsp (6g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top with butter, salt to taste, pepper to taste, sour cream and cheese.
breakfast prep - 2 days
1. Simple cinnamon oatmeal with milk
164cal, 6p, 23c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
lunch prep - 2 days
1. Chicken beet & carrot salad bowl
337cal, 40p, 8c, 15f (per meal)
3/4 medium (46g)
3/4 lbs (336g)
3/4 tsp (0mL)
3 dash, leaves (0g)
1 1/2 tbsp (23mL)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Cottage cheese & fruit cup
131cal, 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.
snack prep - 2 days
1. Crunchy garlicy lentil snack
171cal, 10p, 21c, 3f (per meal)
5/6 cup(s) (190mL)
2/3 dash (1g)
3 dash, ground (1g)
1/4 tbsp (1g)
3 dash (1g)
1 tsp (6mL)
6 1/2 tbsp (77g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3/8 small (26g)
6 tbsp, chopped (68g)
1 1/2 can (258g)
1 1/2 cup (45g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. 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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.