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A 7-day, 1400-calorie meal plan is shown, featuring various healthy meals divided into portions.

7-Day 1400 Calorie Meal Plan

A balanced weekly meal plan designed to provide approximately 1400 calories daily, combining nutritious recipes for healthy weight management.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 7 days
Course: Meal Plan
Cuisine: Various
Calories: 1400
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 unit Spinach
  • 1 unit Eggs
  • 1 slice Cheddar cheese
  • 1/2 cup Raspberries
  • 3 oz Chickpeas
  • 2 cups Mixed greens
  • 1 cup Cherry tomatoes
  • 1/2 cucumber Cucumber
  • 1/4 cup Red onion
  • 1/4 cup Shredded carrots
  • 1 Tbsp Lemon tahini dressing
  • 1/2 head Cabbage
  • 2 diced Carrots
  • 1 cup Bell pepper
  • 3 cloves Garlic
  • 1/2 tsp Red pepper flakes
  • 1 tsp Paprika
  • 1 tsp Ground cumin
  • 4 cups Vegetable broth
  • 8 oz Diced tomatoes
  • 1/4 cup Hummus
  • 2 medium Carrots
  • 1/2 cup Greek yogurt
  • 1/2 cup Raspberries
  • 2 Tbsp Almonds
  • 1 cup All-Bran cereal
  • 1 cup Skim milk
  • 3 oz Turkey
  • 1 whole Whole wheat wrap
  • 1 leaf Lettuce
  • 1 slice Tomato
  • 1 tsp Mustard
  • 4 oz Chicken breasts
  • 1/4 cup Hummus
  • 1 tsp Spices
  • 1 cup Broccoli
  • 1/2 cup Cottage cheese
  • 1/2 cup Pineapple chunks
  • 1/2 avocado Avocado
  • 1 slice Whole grain toast
  • 1 scoop Whey protein powder
  • 1/2 cup Mangoes
  • 1 cup Reduced-fat milk
  • 1 Tbsp Honey
  • 4 oz Grilled chicken breast
  • 2 Tbsp Balsamic vinaigrette dressing
  • 2 rice cakes Rice cakes
  • 2 Tbsp Almond butter
  • 1/4 cup Dried apricot halves
  • 1/2 lb Ground beef
  • 1/2 medium Spaghetti squash
  • 1/2 cup Black beans
  • 1/2 cup Corn kernels
  • 1 peach Peaches
  • 1 cup Mozzarella cheese
  • 2 Tbsp Peanut butter
  • 1 medium Banana
  • 4 small Harissa meatballs
  • 1/2 cup Couscous or quinoa
  • 1/4 cup Whipped feta
  • 1/2 cup Roasted veggies
  • 1 tsp Olive oil
  • 4 oz Shrimp
  • 1 cup Cooked quinoa
  • 1 cup Steamed broccoli
  • 1/4 cup Mixed nuts
  • 1 medium Banana
  • 1 Tbsp Almond butter
  • 1/2 cup Chia seeds
  • 1 cup Almond milk
  • 1/2 cup Strawberries
  • 1 Tbsp Lime cilantro dressing
  • 6 oz Tilapia
  • 1 cup Brown rice

Method
 

  1. Prepare breakfast with scrambled eggs and spinach, top with cheddar, serve with raspberries.
  2. Make lunch: chickpeas, greens, veggies over broth, drizzle with lemon tahini dressing.
  3. Cook dinner: cabbage, carrots, bell pepper in spiced broth with tomatoes.
  4. Snack: hummus with carrot sticks; yogurt with raspberries and almonds.
  5. Repeat similar steps for remaining days with varied ingredients and recipes.

Notes

Adjust portion sizes as needed to meet daily calorie goals.