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

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, 135g protein, 96g net carbs, 48g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Protein shake, roasted almonds
Pan fried tilapia, green beans, brown rice
Italian baked tilapia, bread and butter, sauteed garlic & herb tomatoes
Edamame
Tue
Wed
Marinade chicken breast, bread and butter, buttered green beans
Chicken noodle soup, cottage cheese and pineapple
Thu
Protein shake (milk), tropical greek yogurt parfait
Lowfat yogurt, strawberries
Fri
Sat
Pan seared breaded tilapia, milk
Broiled tilapia, green beans
Vegetables and Vegetable Products
Edamame, frozen, shelled
4 1/2 cup (531g)
Garlic
1 clove(s) (3g)
Tomatoes
1 pint, cherry tomatoes (298g)
Onion
1/2 small (35g)
Canned crushed tomatoes
1/2 can (14.5 oz) (203g)
Frozen green beans
6 cup (726g)
Spices and Herbs
Black pepper
1/6 oz (5g)
Salt
1/2 oz (14g)
Fats and Oils
Olive oil
2 oz (58mL)
Marinade sauce
3/4 cup (180mL)
Other
Italian seasoning
1 tbsp (11g)
Dairy and Egg Products
Butter
3/5 stick (68g)
Lowfat cottage cheese
3 cup (678g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Whole milk
2 cup (521mL)
Lowfat greek yogurt
3/4 cup (210g)
Baked Products
Bread
7 slice (224g)
Finfish and Shellfish Products
Tilapia, raw
2 1/2 lb (1120g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
All-purpose flour
2 2/3 tbsp (21g)
Beverages
Water
4 cup(s) (948mL)
Protein powder
4 1/2 scoop (1/3 cup ea) (140g)
Nut and Seed Products
Almonds
6 tbsp, whole (54g)
Coconut flakes
1 1/2 tbsp (8g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lb (672g)
Soups, Sauces, and Gravies
Condensed canned chicken noodle soup
6 can (10.5 oz) (1788g)
Fruits and Fruit Juices
Canned pineapple
1 cup, chunks (204g)
Strawberries
4 cup, whole (576g)
Lemon juice
1/2 tbsp (8mL)
Sweets
Honey
3/4 tbsp (16g)
snack prep - 3 days
1. Edamame
210 cals, 20p, 5c, 8f (per meal)
  • Edamame, frozen, shelled
    4 1/2 cup (531g)
  • Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
    1
    Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
    dinner prep - 2 days
    1. Italian baked tilapia
    210 cals, 36p, 8c, 3f (per meal)
  • ,
  • Onion, chopped
    1/2 small (35g)
  • Italian seasoning
    1/2 tbsp (5g)
  • Tilapia, raw
    3/4 lb (336g)
  • Canned crushed tomatoes
    1/2 can (14.5 oz) (203g)
  • Salt
    2 dash (2g)
  • Black pepper
    4 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375 F (190 C).
    2
    Heat olive oil on medium high in an oven-proof pan.
    3
    Add onion and cook 8 minutes until soft and brown.
    4
    Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
    5
    Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.
    6
    Serve.
    2. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • ,
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    3. Sauteed garlic & herb tomatoes
    125 cals, 1p, 5c, 10f (per meal)
  • Black pepper
    1 dash, ground (0g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Garlic, minced
    1 clove(s) (3g)
  • Tomatoes
    1 pint, cherry tomatoes (298g)
  • Italian seasoning
    1/2 tbsp (5g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
    2
    Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
    3
    Serve.
    lunch prep - 2 days
    1. Pan fried tilapia
    225 cals, 34p, 0c, 10f (per meal)
  • ,
  • Tilapia, raw
    3/4 lb (336g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    1 1/3 cup (161g)
  • 1
    Prepare according to instructions on package.
    3. Brown rice
    170 cals, 4p, 35c, 1f (per meal)
  • Brown rice
    1/2 cup (95g)
  • Salt
    3 dash (2g)
  • Water
    1 cup(s) (237mL)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. 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, fluff with a fork, and season with salt and pepper.
    breakfast prep - 3 days
    1. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • lunch prep - 3 days
    1. Marinade chicken breast
    285 cals, 50p, 1c, 8f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 1/2 lb (672g)
  • Marinade sauce
    3/4 cup (180mL)
  • Recipe has been scaled from original by 1.5x. 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. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Buttered green beans
    100 cals, 2p, 4c, 8f (per meal)
  • Frozen green beans
    2 cup (242g)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash (0g)
  • Butter
    2 tbsp (27g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
    dinner prep - 3 days
    1. Chicken noodle soup
    285 cals, 14p, 31c, 9f (per meal)
  • ,
  • Condensed canned chicken noodle soup
    6 can (10.5 oz) (1788g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Cottage cheese and pineapple
    185 cals, 28p, 13c, 2f (per meal)
  • Lowfat cottage cheese
    3 cup (678g)
  • Canned pineapple, drained
    3/4 cup, chunks (136g)
  • Recipe has been scaled from original by 3x. 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 - 3 days
    1. Lowfat yogurt
    180 cals, 8p, 32c, 2f (per meal)
  • ,
  • Lowfat flavored yogurt
    1 container (6 oz) (170g)
  • 2. Strawberries
    70 cals, 1p, 11c, 1f (per meal)
  • ,
  • Strawberries
    4 cup, whole (576g)
  • breakfast prep - 3 days
    1. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    2. Tropical greek yogurt parfait
    95 cals, 7p, 12c, 2f (per meal)
  • Lowfat greek yogurt
    4 tbsp (70g)
  • Canned pineapple, drained
    2 tbsp, chunks (23g)
  • Coconut flakes
    1/2 tbsp (3g)
  • Honey
    1/4 tbsp (5g)
  • Recipe has been scaled from original by 0.25x. 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. Broiled tilapia
    340 cals, 45p, 1c, 17f (per meal)
  • Lemon juice
    1/2 tbsp (8mL)
  • Tilapia, raw
    1/2 lb (224g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Green beans
    125 cals, 6p, 16c, 1f (per meal)
  • Frozen green beans
    2 2/3 cup (323g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Pan seared breaded tilapia
    400 cals, 47p, 16c, 16f (per meal)
  • Butter, melted
    2 tsp (9g)
  • All-purpose flour
    2 2/3 tbsp (21g)
  • Tilapia, raw
    1/2 lb (224g)
  • Salt
    1/3 tsp (2g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • Whole milk
    2/3 cup (160mL)
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