1400-Calorie Meal Plan to Lose Weight

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.

Make time at the start of the week to get meal prep done and save yourself time during the busy week.

1. Make the Vegan Superfood Buddha Bowls for Days 2, 3, 4, and 5.
2. 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.

• 1 serving of Scrambled Eggs with Vegetables

• 1/2 cup blueberries
• 1 cup plain non-fat Greek yogurt

• 1 serving Butternut Squash Soup with Avocado & Chickpeas

• 1/4 cup hummus
• 1 cup sliced cucumber

• 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.

• 1/4 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries

• 1 medium banana

• 1 serving Vegan Superfood Buddha Bowls

• 1/4 cup hummus
• 2 medium carrots, cut into sticks

• 1 serving of 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.

• 1/4 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries

• 1 medium banana

• 1 serving Vegan Superfood Buddha Bowls

• 1 medium apple

• 1 serving One-Pot Garlicky Shrimp & Spinach
• 3/4 cup Easy Brown Rice

• 2 Tbsp. chocolate chips

Daily Totals: 1,425 calories, 76 g protein, 197 g carbohydrates, 32 g fiber, 46 g fat, 728 mg sodium.

• 1 cup all-bran cereal
• 1 cup skim milk
• 1 medium banana, sliced

• 1 hard-boiled egg topped with hot sauce

• 1 serving Vegan Superfood Buddha Bowls

• 10 almonds
• 1 medium apple

• 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.

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 Tbsp. shredded Cheddar cheese to top eggs

• 1/4 cup hummus
• 2 medium carrots, cut into sticks

• 1 serving Vegan Superfood Buddha Bowls

• 1/2 cup Greek yogurt
• 1/2 cup raspberries
• 2 Tbsp. almonds

• 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: 1,400 calories, 69 g protein, 145 g carbohydrates, 48 g fiber, 66 g fat, 1,651 mg sodium.

• 1 cup all-bran cereal
• 1 cup skim milk
• 1/2 cup raspberries

• 1 oz. Cheddar cheese

• 1 serving Mexican Cabbage Soup
• 1 serving Everything Bagel Avocado Toast

• 2 Tbsp. almonds
• 1 medium apple

• 1 serving Hummus-Crusted Chicken
• 1 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.

• 1 serving Two-Ingredient Banana Pancakes
• 1/2 cup raspberries
• 1 Tbsp. peanut butter

• 2 Tbsp. almonds
• 1 oz. Cheddar cheese

• 1 serving Mexican Cabbage Soup
• 1 serving Everything Bagel Avocado Toast

• 1 hard-boiled egg topped with hot sauce

• 1 serving Taco-Stuffed Zucchini topped with 1/4 cup pico de gallo

• 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.