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 (1400cal, 133g protein, 79g net carbs, 52g fat, 18g fiber per day) cannot be customized.
Day 1
1375cal, 136g protein, 109g net carbs, 36g fat, 19g fiber
1 scoop (109cal, 24p, 1c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 clementine(s) (39cal, 1p, 8c, 0f)
8 oz (296cal, 51p, 1c, 9f)
1 serving(s) (172cal, 4p, 35c, 1f)
Day 2
1350cal, 132g protein, 60g net carbs, 55g fat, 21g fiber
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1 scoop (109cal, 24p, 1c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 clementine(s) (39cal, 1p, 8c, 0f)
10 oz (387cal, 64p, 3c, 13f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 3
1450cal, 146g protein, 63g net carbs, 62g fat, 15g fiber
1 1/3 serving(s) (446cal, 38p, 41c, 12f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
2 roll up(s) (216cal, 17p, 2c, 16f)
10 oz (387cal, 64p, 3c, 13f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 4
1475cal, 133g protein, 65g net carbs, 69g fat, 15g fiber
1 1/3 serving(s) (446cal, 38p, 41c, 12f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
2 roll up(s) (216cal, 17p, 2c, 16f)
Day 5
1350cal, 127g protein, 56g net carbs, 60g fat, 17g fiber
2 serving(s) (139cal, 13p, 3c, 6f)
1 container (107cal, 10p, 11c, 3f)
4 oz (279cal, 26p, 5c, 17f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
Day 6
1375cal, 128g protein, 100g net carbs, 42g fat, 21g fiber
2 serving(s) (139cal, 13p, 3c, 6f)
1 container (107cal, 10p, 11c, 3f)
1 serving(s) (416cal, 42p, 31c, 13f)
1 sandwich(es) (456cal, 39p, 39c, 16f)
4 cup(s) (116cal, 11p, 8c, 0f)
Day 7
1375cal, 128g protein, 100g net carbs, 42g fat, 21g fiber
2 serving(s) (139cal, 13p, 3c, 6f)
1 container (107cal, 10p, 11c, 3f)
1 serving(s) (416cal, 42p, 31c, 13f)
1 sandwich(es) (456cal, 39p, 39c, 16f)
4 cup(s) (116cal, 11p, 8c, 0f)
Grocery List (50 items)
Fats and Oils
Oil
1/2 oz (17mL)
Olive oil
1 1/3 oz (41mL)
Salad dressing
1 tbsp (17mL)
Ranch dressing
2 2/3 serving (80mL)
Other
Guacamole
2 tbsp (31g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Cottage cheese & fruit cup
3 container (399g)
Dairy and Egg Products
Eggs
4 large (200g)
Butter
2 tsp (9g)
Goat cheese
2 oz (57g)
Cheese
3/4 cup, shredded (84g)
String cheese
3 stick (84g)
Lowfat cottage cheese
3/4 cup (170g)
Baked Products
Bread
2 slice(s) (64g)
Bread crumbs
1/3 cup (36g)
Hamburger buns
2 bun (102g)
Fruits and Fruit Juices
Peach
2 medium (2-2/3" dia) (300g)
Clementines
2 fruit (148g)
Lime juice
2 1/2 tbsp (38mL)
Beverages
Water
3 cup(s) (751mL)
Protein powder
2 scoop (1/3 cup ea) (62g)
Spices and Herbs
Lemon pepper
1/2 tbsp (3g)
Salt
11 g (11g)
Black pepper
2 1/2 g (3g)
Garlic powder
1/2 tbsp (5g)
Cayenne pepper
1/4 tsp (0g)
Paprika
2/3 dash (0g)
Thyme, dried
1/2 tsp, ground (1g)
Brown deli mustard
1 tsp (6g)
Poultry Products
Boneless skinless chicken breast, raw
3 3/4 lbs (1686g)
Ground turkey, raw
2/3 lbs (302g)
Chicken thighs, with bone and skin, raw
4 oz (113g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Vegetables and Vegetable Products
Garlic
1 clove(s) (3g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Zucchini
2 large (646g)
Frozen broccoli
3 1/2 lbs (1605g)
Tomatoes
3/4 medium whole (2-3/5" dia) (92g)
Carrots
3/8 medium (23g)
Romaine lettuce
5/8 head (387g)
Edamame, frozen, shelled
3 cup (354g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 cup (130g)
Barbecue sauce
4 tbsp (68g)
Sausages and Luncheon Meats
Ham cold cuts
4 slice (92g)
Snacks
Beef jerky
3 oz (85g)
Nut and Seed Products
Almonds
1/3 cup, whole (48g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/6 pouch (~5.6 oz) (184g)
Sweets
Honey
1 oz (26g)
Legumes and Legume Products
Lentils, raw
2 3/4 tbsp (32g)
Beef Products
Ground beef (93% lean)
3/4 lbs (341g)
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
snack prep - 2 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
3. 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.
dinner prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Brown rice
170 cals, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 1 days
1. Easy garlic chicken
285 cals, 29p, 19c, 9f (per meal)
4 oz (113g)
2 tsp (9g)
1 clove(s) (3g)
1/3 cup (36g)
Recipe has been scaled from original by 0.17x. 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. Lima beans
155 cals, 9p, 21c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
385 cals, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
dinner prep - 2 days
1. Spicy garlic lime chicken breast
385 cals, 64p, 3c, 13f (per meal)
2 1/2 tsp (13mL)
1/2 tbsp (5g)
2 1/2 tbsp (38mL)
5 dash (4g)
1/4 tsp, ground (0g)
1/4 tsp (0g)
1 dash (0g)
1/4 tsp, ground (0g)
1 1/4 lbs (560g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Cheesy ham roll ups
215 cals, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
breakfast prep - 2 days
lunch prep - 2 days
1. Turkey-broccoli-rice bowl
445 cals, 38p, 41c, 12f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 pouch (~5.6 oz) (105g)
2/3 package (189g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Brown the turkey over medium heat until cooked through. Season with salt and pepper to taste.
2
Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
3
When everything is ready mix it all together and serve.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Edamame
140 cals, 13p, 3c, 6f (per meal)
3 cup (354g)
Recipe has been scaled from original by 6x. 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.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
3 container (399g)
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.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
280 cals, 26p, 5c, 17f (per meal)
1 tsp (6g)
1/4 tbsp (5g)
2 dash, ground (0g)
1/2 dash (0g)
4 oz (113g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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.
3. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
1 tsp (6mL)
1/4 medium whole (2-3/5" dia) (31g)
1/8 medium (8g)
1/4 hearts (125g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 3 days
2. Cottage cheese & honey
60 cals, 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 - 2 days
1. Shredded bbq & ranch chicken sandwich
455 cals, 39p, 39c, 16f (per meal)
4 tbsp (68g)
4 tsp (20mL)
2 leaf inner (12g)
2 bun (102g)
2 tsp (10mL)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. 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.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Broccoli
115 cals, 11p, 8c, 0f (per meal)
8 cup (728g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Beef-broccoli-rice bowl
415 cals, 42p, 31c, 13f (per meal)
1/2 package (142g)
1/2 pouch (~5.6 oz) (79g)
2 dash (2g)
2 dash, ground (1g)
3/4 lbs (341g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Brown the beef over medium heat until cooked through. Season with salt and pepper to taste.
2
Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
3
When everything is ready mix it all together and serve.