1,400-Calorie Weight-Loss Meal Plan
Lose weight, eat well and feel great with this easy weight loss meal plan. This 1,400-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Each day of this plan features high protein, high fiber foods—a combination that research shows can help with weight loss by keeping you feeling fuller for longer—and strategically balances calories throughout the day so you won’t feel starved. See More: Weight Loss Meal Plans The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose the weight. How to Meal Prep Your Week of Meals: Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week. Make the Vegan Superfood Buddha Bowls to have for lunch on Days 2, 3, 4 & 5.Bake the Maple-Nut Granola to have for breakfast this week or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup. Day 1 3 Ways to Limit Processed Foods (& The Ones You Should Keep In Your Diet) Breakfast (338 calories) 1 serving Scrambled Eggs with Vegetables A.M. Snack (151 calories) 1/2 cup blueberries1 cup plain non-fat Greek yogurt Lunch (402 calories) 1 serving Butternut Squash Soup with Avocado & Chickpeas P.M. Snack (119 calories) 1/4 cup hummus1 cup sliced cucumber Dinner (409 calories) 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing Daily Totals: 1,419 calories, 83 g protein, 133 g carbohydrates, 30 g fiber, 67 g fat, 1,914 mg sodium. Day 2 spaghetti squash Breakfast (348 calories) 1/4 cup Maple-Nut Granola1 cup plain non-fat Greek yogurt1 cup blueberries A.M. Snack (105 calories) 1 medium banana Lunch (381 calories) 1 serving Vegan Superfood Buddha Bowls P.M. Snack (154 calories) 1/4 cup hummus2 medium carrots, cut into sticks Dinner (419 calories) 1 serving Thai Spaghetti Squash with Peanut Sauce Daily Totals: 1,407 calories, 68 g protein, 170 g carbohydrates, 38 g fiber, 57 g fat, 1,450 mg sodium. Day 3 One-Pot Garlicky Shrimp & Spinach Breakfast (348 calories) 1/4 cup Maple-Nut Granola1 cup plain non-fat Greek yogurt1 cup blueberries A.M. Snack (105 calories) 1 medium banana Lunch (381 calories) 1 serving Vegan Superfood Buddha Bowls P.M. Snack (95 calories) 1 medium apple Dinner (395 calories) 1 serving One-Pot Garlicky Shrimp & Spinach3/4 cup Easy Brown Rice Evening Snack (101 calories) 2 Tbsp. chocolate chips Daily Totals: 1,425 calories, 76 g protein, 197 g carbohydrates, 32 g fiber, 46 g fat, 728 mg sodium. Day 4 Korean Steak, Kimchi & Cauliflower Rice Bowls Breakfast (349 calories) 1 cup all-bran cereal1 cup skim milk1 medium banana, sliced A.M. Snack (88 calories) 1 hard-boiled egg topped with hot sauce Lunch (381 calories) 1 serving Vegan Superfood Buddha Bowls P.M. Snack (172 calories) 10 almonds1 medium apple Dinner (414 calories) 1 serving Korean Steak, Kimchi & Cauliflower Rice Daily Totals: 1,403 calories, 74 g protein, 179 g carbohydrates, 46 g fiber, 58 g fat, 1,357 mg sodium. Day 5 Vegan Superfood Buddha Bowls Breakfast (324 calories) 1 serving Spinach & Egg Scramble with Raspberries1 Tbsp. shredded Cheddar cheese to top eggs A.M. Snack (154 calories) 1/4 cup hummus2 medium carrots, cut into sticks Lunch (381 calories) 1 serving Vegan Superfood Buddha Bowls P.M. Snack (202 calories) 1/2 cup Greek yogurt1/2 cup raspberries2 Tbsp. almonds Dinner (339 calories) 1 serving Mexican Cabbage Soup1 serving Everything Bagel Avocado Toast Meal-Prep Tip: Save two servings of the Mexican Cabbage Soup to have for Lunch on Days 6 & 7. Daily Totals: 1,400 calories, 69 g protein, 145 g carbohydrates, 48 g fiber, 66 g fat, 1,651 mg sodium. Day 6 Hummus-Crusted Chicken Breakfast (276 calories) 1 cup all-bran cereal1 cup skim milk1/2 cup raspberries A.M. Snack (115 calories) 1 oz. Cheddar cheese Lunch (339 calories) 1 serving Mexican Cabbage Soup1 serving Everything Bagel Avocado Toast P.M. Snack (198 calories) 2 Tbsp. almonds1 medium apple Dinner (474 calories) 1 serving Hummus-Crusted Chicken1 serving Roasted Broccoli with Lemon-Garlic Vinaigrette Daily Totals: 1,401 calories, 82 g protein, 157 g carbohydrates, 50 g fiber, 63 g fat, 1,753 mg sodium. Day 7 Taco-Stuffed Zucchini Breakfast (261 calories) 1 serving Two-Ingredient Banana Pancakes1/2 cup raspberries1 Tbsp. peanut butter A.M. Snack (218 calories) 2 Tbsp. almonds1 oz. Cheddar cheese Lunch (339 calories) 1 serving Mexican Cabbage Soup1 serving Everything Bagel Avocado Toast P.M. Snack (88 calories) 1 hard-boiled egg topped with hot sauce Dinner (387 calories) 1 serving Taco-Stuffed Zucchini topped with 1/4 cup pico de gallo Evening Snack (101 calories) 2 Tbsp. chocolate chips Daily Totals: 1,393 calories, 65 g protein, 110 g carbohydrates, 31 g fiber, 82 g fat, 2,114 mg sodium. WATCH: How to Make Metabolism-Boosting Cabbage Soup More Diet Meal Plans and Diet Recipes 7-Day Diet Meal Plan to Lose Weight: 1,200 Calories 7-Day Mediterranean Meal Plan: 1,200 Calories 14-Day Clean-Eating Meal Plan: 1,200 Calories Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories
1,400-Calorie Weight-Loss Meal Plan
1,400-Calorie Weight-Loss Meal Plan
1,400-Calorie Weight-Loss Meal Plan
Lose weight, eat well and feel great with this easy weight loss meal plan. This 1,400-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Each day of this plan features high protein, high fiber foods—a combination that research shows can help with weight loss by keeping you feeling fuller for longer—and strategically balances calories throughout the day so you won’t feel starved.
See More: Weight Loss Meal Plans
The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose the weight.
How to Meal Prep Your Week of Meals:
Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.
Make the Vegan Superfood Buddha Bowls to have for lunch on Days 2, 3, 4 & 5.Bake the Maple-Nut Granola to have for breakfast this week or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
Day 1
3 Ways to Limit Processed Foods (& The Ones You Should Keep In Your Diet)
Breakfast (338 calories)
1 serving Scrambled Eggs with Vegetables
A.M. Snack (151 calories)
1/2 cup blueberries1 cup plain non-fat Greek yogurt
Lunch (402 calories)
1 serving Butternut Squash Soup with Avocado & Chickpeas
P.M. Snack (119 calories)
1/4 cup hummus1 cup sliced cucumber
Dinner (409 calories)
1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Daily Totals: 1,419 calories, 83 g protein, 133 g carbohydrates, 30 g fiber, 67 g fat, 1,914 mg sodium.
Day 2
spaghetti squash
Breakfast (348 calories)
1/4 cup Maple-Nut Granola1 cup plain non-fat Greek yogurt1 cup blueberries
A.M. Snack (105 calories)
1 medium banana
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (154 calories)
1/4 cup hummus2 medium carrots, cut into sticks
Dinner (419 calories)
1 serving Thai Spaghetti Squash with Peanut Sauce
Daily Totals: 1,407 calories, 68 g protein, 170 g carbohydrates, 38 g fiber, 57 g fat, 1,450 mg sodium.
Day 3
One-Pot Garlicky Shrimp & Spinach
P.M. Snack (95 calories)
1 medium apple
Dinner (395 calories)
1 serving One-Pot Garlicky Shrimp & Spinach3/4 cup Easy Brown Rice
Evening Snack (101 calories)
2 Tbsp. chocolate chips
Daily Totals: 1,425 calories, 76 g protein, 197 g carbohydrates, 32 g fiber, 46 g fat, 728 mg sodium.
Day 4
Korean Steak, Kimchi & Cauliflower Rice Bowls
Breakfast (349 calories)
1 cup all-bran cereal1 cup skim milk1 medium banana, sliced
A.M. Snack (88 calories)
1 hard-boiled egg topped with hot sauce
P.M. Snack (172 calories)
10 almonds1 medium apple
Dinner (414 calories)
1 serving Korean Steak, Kimchi & Cauliflower Rice
Daily Totals: 1,403 calories, 74 g protein, 179 g carbohydrates, 46 g fiber, 58 g fat, 1,357 mg sodium.
Day 5
Vegan Superfood Buddha Bowls
Breakfast (324 calories)
1 serving Spinach & Egg Scramble with Raspberries1 Tbsp. shredded Cheddar cheese to top eggs
A.M. Snack (154 calories)
P.M. Snack (202 calories)
1/2 cup Greek yogurt1/2 cup raspberries2 Tbsp. almonds
Dinner (339 calories)
1 serving Mexican Cabbage Soup1 serving Everything Bagel Avocado Toast
Meal-Prep Tip: Save two servings of the Mexican Cabbage Soup to have for Lunch on Days 6 & 7.
Daily Totals: 1,400 calories, 69 g protein, 145 g carbohydrates, 48 g fiber, 66 g fat, 1,651 mg sodium.
Day 6
Hummus-Crusted Chicken
Breakfast (276 calories)
1 cup all-bran cereal1 cup skim milk1/2 cup raspberries
A.M. Snack (115 calories)
1 oz. Cheddar cheese
Lunch (339 calories)
P.M. Snack (198 calories)
2 Tbsp. almonds1 medium apple
Dinner (474 calories)
1 serving Hummus-Crusted Chicken1 serving Roasted Broccoli with Lemon-Garlic Vinaigrette
Daily Totals: 1,401 calories, 82 g protein, 157 g carbohydrates, 50 g fiber, 63 g fat, 1,753 mg sodium.
Day 7
Taco-Stuffed Zucchini
Breakfast (261 calories)
1 serving Two-Ingredient Banana Pancakes1/2 cup raspberries1 Tbsp. peanut butter
A.M. Snack (218 calories)
2 Tbsp. almonds1 oz. Cheddar cheese
P.M. Snack (88 calories)
Dinner (387 calories)
1 serving Taco-Stuffed Zucchini topped with 1/4 cup pico de gallo
Daily Totals: 1,393 calories, 65 g protein, 110 g carbohydrates, 31 g fiber, 82 g fat, 2,114 mg sodium.
WATCH: How to Make Metabolism-Boosting Cabbage Soup
More Diet Meal Plans and Diet Recipes
7-Day Diet Meal Plan to Lose Weight: 1,200 Calories
7-Day Mediterranean Meal Plan: 1,200 Calories
14-Day Clean-Eating Meal Plan: 1,200 Calories
Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories
3 Ways to Limit Processed Foods (& The Ones You Should Keep In Your Diet)
3 Ways to Limit Processed Foods (& The Ones You Should Keep In Your Diet)
spaghetti squash
spaghetti squash
One-Pot Garlicky Shrimp & Spinach
One-Pot Garlicky Shrimp & Spinach
Korean Steak, Kimchi & Cauliflower Rice Bowls
Korean Steak, Kimchi & Cauliflower Rice Bowls
Vegan Superfood Buddha Bowls
Vegan Superfood Buddha Bowls
Hummus-Crusted Chicken
Hummus-Crusted Chicken
Taco-Stuffed Zucchini
Taco-Stuffed Zucchini
