Check out the ‘1400-Calorie Meal Plan to Lose Weight’ With this simple weight loss meal plan, you can lose weight, eat well, and feel fantastic. This 1,400-calorie meal plan is specifically designed to help you feel energized and content while losing 1 to 2 pounds per week.
Each day of this plan includes high protein, high fiber foods a combination that studies show can aid in weight reduction by keeping you feeling fuller for longer as well as deliberately balancing calories throughout the day so you don’t feel hungry.
The calorie totals for each meal are displayed next to it, so you can easily shift things in and out as you see fit. Combine this nutritious 1400-Calorie Meal Plan to Lose Weight plan with daily exercise, and you’ll be well on your way to losing weight.
How to Meal Prep Your Week of Meals:
Make time at the start of the week to get meal prep done and save yourself time during the busy week.
- Make the Vegan Superfood Buddha Bowls for Days 2, 3, 4, and 5.
- Bake the Maple-Nut Granola for breakfast this week, or save time by using a nutritious store-bought granola. Look for granola with fewer than 6 grams of sugar and less than 130 calories per 1/4 cup.
Day 1
Breakfast (338 calories)
- 1 serving of Scrambled Eggs with Vegetables
A.M. Snack (151Â calories)
- 1/2Â cup blueberries
- 1Â cup plain non-fat Greek yogurt
Lunch (402Â calories)
- 1 serving Butternut Squash Soup with Avocado & Chickpeas
P.M. Snack (119Â calories)
- 1/4 cup hummus
- 1 cup sliced cucumber
Dinner (409Â calories)
- 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Daily Totals:Â 1,419Â calories, 83 g protein, 133Â g carbohydrates, 30Â g fiber, 67Â g fat, 1,914Â mg sodium.
Day 2
- 1/4 cup Maple-Nut Granola
- 1Â cup plain non-fat Greek yogurt
- 1Â cup blueberries
A.M. Snack (105Â calories)
- 1 medium banana
Lunch (381Â calories)
- 1 serving Vegan Superfood Buddha Bowls
P.M. Snack (154Â calories)
- 1/4 cup hummus
- 2 medium carrots, cut into sticks
Dinner (419Â calories)
- 1 serving of Thai Spaghetti Squash with Peanut Sauce
Daily Totals:Â 1,407Â calories, 68Â g protein, 170Â g carbohydrates, 38Â g fiber, 57Â g fat, 1,450Â mg sodium.
Day 3
- 1/4 cup Maple-Nut Granola
- 1Â cup plain non-fat Greek yogurt
- 1Â cup blueberries
A.M. Snack (105Â calories)
- 1 medium banana
Lunch (381Â calories)
- 1 serving Vegan Superfood Buddha Bowls
P.M. Snack (95Â calories)
- 1 medium apple
Dinner (395Â calories)
- 1 serving One-Pot Garlicky Shrimp & Spinach
- 3/4 cup Easy Brown Rice
Evening Snack (101 calories)
- 2 Tbsp. chocolate chips
Daily Totals:Â 1,425Â calories, 76Â g protein, 197Â g carbohydrates, 32Â g fiber, 46Â g fat, 728Â mg sodium.
Day 4
Breakfast (349 calories)
- 1 cup all-bran cereal
- 1 cup skim milk
- 1 medium banana, sliced
A.M. Snack (88Â calories)
- 1 hard-boiled egg topped with hot sauce
Lunch (381Â calories)
- 1 serving Vegan Superfood Buddha Bowls
P.M. Snack (172Â calories)
- 10 almonds
- 1 medium apple
Dinner (414Â calories)
- 1 serving Korean Steak, Kimchi & Cauliflower Rice
Daily Totals:Â 1,403Â calories, 74Â g protein, 179Â g carbohydrates, 46Â g fiber, 58Â g fat, 1,357Â mg sodium.
Day 5
Breakfast (324 calories)
- 1 serving Spinach & Egg Scramble with Raspberries
- 1 Tbsp. shredded Cheddar cheese to top eggs
A.M. Snack (154 calories)
- 1/4 cup hummus
- 2 medium carrots, cut into sticks
Lunch (381Â calories)
- 1 serving Vegan Superfood Buddha Bowls
P.M. Snack (202Â calories)
- 1/2 cup Greek yogurt
- 1/2 cup raspberries
- 2 Tbsp. almonds
Dinner (339Â calories)
- 1 serving of Mexican Cabbage Soup
- 1 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:Â 1,400Â calories, 69Â g protein, 145Â g carbohydrates, 48Â g fiber, 66Â g fat, 1,651Â mg sodium.
Day 6
Breakfast (276 calories)
- 1 cup all-bran cereal
- 1 cup skim milk
- 1/2 cup raspberries
A.M. Snack (115 calories)
- 1 oz. Cheddar cheese
Lunch (339Â calories)
- 1 serving Mexican Cabbage Soup
- 1 serving Everything Bagel Avocado Toast
P.M. Snack (198Â calories)
- 2 Tbsp. almonds
- 1 medium apple
Dinner (474Â calories)
- 1 serving Hummus-Crusted Chicken
- 1 serving Roasted Broccoli with Lemon-Garlic Vinaigrette
Daily Totals:Â 1,401Â calories, 82Â g protein, 157Â g carbohydrates, 50Â g fiber, 63Â g fat, 1,753Â mg sodium.
Day 7
Breakfast (261 calories)
- 1 serving Two-Ingredient Banana Pancakes
- 1/2 cup raspberries
- 1 Tbsp. peanut butter
A.M. Snack (218 calories)
- 2 Tbsp. almonds
- 1 oz. Cheddar cheese
Lunch (339Â calories)
- 1 serving Mexican Cabbage Soup
- 1 serving Everything Bagel Avocado Toast
P.M. Snack (88Â calories)
- 1 hard-boiled egg topped with hot sauce
Dinner (387Â calories)
- 1 serving Taco-Stuffed Zucchini topped with 1/4 cup pico de gallo
Evening Snack (101 calories)
- 2 Tbsp. chocolate chips
Daily Totals:Â 1,393Â calories, 65Â g protein, 110Â g carbohydrates, 31Â g fiber, 82Â g fat, 2,114Â mg sodium.