1400 Calorie Meal Plan For 7 Days

1400 Calorie Meal Plan For 7 Days

7-Day 1400 Calorie Meal Plan for Effective Weight Loss


Losing weight requires a combination of a balanced diet and regular physical activity. In fact, one crucial aspect of a successful weight loss journey is following a calorie-controlled meal plan. In this article, we present a comprehensive 7-day 1400 calorie meal plan designed to help you achieve your weight loss goals. Each day's plan is carefully crafted to provide adequate nutrition while keeping your calorie intake in check.  Hence, let's dive into the details!

Day 1: Balanced Start to the Week

Breakfast: Scrambled eggs with spinach and tomatoes, served with whole grain toast.

Lunch: Grilled chicken breast salad with mixed greens, cucumber, and a light vinaigrette dressing.

Snack: Greek yogurt with berries.

Dinner: Baked salmon with roasted vegetables (broccoli, bell peppers, and carrots).

Snack: Celery sticks with hummus.

Day 2: Vibrant and Flavorful Choices

Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced fruits.

Lunch: Quinoa salad with roasted vegetables (zucchini, eggplant, and cherry tomatoes) and a lemon-tahini dressing.

Snack: Apple slices with almond butter.

Dinner: Grilled shrimp skewers with quinoa and steamed asparagus.

Snack: Air-popped popcorn.

Day 3: Plant-Powered Delights for 1400 Calorie Meal Plan 

Breakfast: Green smoothie made with spinach, banana, almond milk, and a scoop of protein powder.

Lunch: Chickpea and vegetable stir-fry with brown rice.

Snack: Carrot sticks with hummus.

Dinner: Lentil curry with cauliflower rice.

Snack: Mixed nuts.

Day 4: Wholesome and Satisfying Choices

Breakfast: Avocado toast on whole grain bread, topped with sliced radishes.

Lunch: Grilled tofu and vegetable kebabs with a side of quinoa.

Snack: Cottage cheese with cucumber slices.

Dinner: Turkey meatballs with marinara sauce, served with zucchini noodles.

Snack: Berries with a dollop of Greek yogurt.

Day 5: Nutrient-Rich Varieties

Breakfast: Veggie omelet made with egg whites and a variety of colorful vegetables.

Lunch: Spinach and feta stuffed chicken breast with a side salad.

Snack: Homemade kale chips.

Dinner: Baked cod with roasted Brussels sprouts and sweet potatoes.

Snack: Sliced bell peppers with guacamole.

Day 6: Fiber and Protein-Packed Choices for 1400 Calorie Meal Plan 

Breakfast: Protein pancake made with oats, cottage cheese, and topped with fresh fruit.

Lunch: Quinoa and black bean bowl with roasted vegetables and a squeeze of lime juice.

Snack: Edamame beans.

Dinner: Grilled chicken breast with steamed broccoli and brown rice.

Snack: Hard-boiled egg.

Day 7: Wholesome Fare to Conclude the Week

Breakfast: Whole grain cereal with almond milk and a handful of mixed nuts and seeds.

Lunch: Grilled vegetable wrap with hummus.

Snack: Protein smoothie made with almond milk, banana, and a scoop of protein powder.

Dinner: Baked tofu with sautéed mushrooms and quinoa.

Snack: Dark chocolate squares.

Remember to stay hydrated throughout the day by drinking plenty of water and herbal tea. Additionally, engage in regular physical activity and consult a healthcare professional or registered dietitian before starting any weight loss program.

Conclusion to 1400 Calorie Meal Plan 

A 7-day 1400 calorie meal plan can provide structure and guidance for those seeking effective weight loss. By following this well-balanced meal plan, you'll enjoy a variety of nutritious foods while keeping your calorie intake in check. Also, remember to customize the plan to suit your individual preferences and dietary needs. 


  1. "Healthy Eating for Weight Loss." Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/
  2. "Weight Loss and Diet Plans." Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318

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