1400 Calorie Meal Plan, High Protein, Full Day of Eating (40/35/25 Macros Meal Plan)

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Full day of eating for bikini prep from 6 weeks out through show day! The macros are close to 1400 calories from 150 grams of protein, 125 grams of carbs, and 40 grams of fat, with a high carb day of 225 grams once a week.


I’m 2 days away from my second NPC Bikini show in Salt Lake City! My diet hasn’t felt difficult at all. In fact, most of the time, I’m completely satisfied by the amount of food I’m eating.

Before and after weight loss counting macros

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1400 Calories a Day to Lose Weight (40% protein, 35% carbs, 25% fat)

My coach asked me if I preferred he set my macros, or if I rather have a meal plan. I chose macro’s 100%. Although I eat whole foods most of the time, I love the flexibility and freedom that macro counting gives you.

Everyone will have different macros based on their own body and activity level. You can check your own using my macro calculator here.

I’m only 5 ft. tall and about 105 lbs. I’ve been able to maintain my weight loss for a full year now! (for last years weight loss, go here)

But, because I’m small, I don’t need a lot of food. My coach has recommended in these last 6 weeks that I have 150 grams protein, 125 gram of carbs, and 40 grams of fat, with one high carb day of 225 grams of carbs. (roughly 1400 calories)

And, I’ve pretty much stuck to this 40/35/25 breakdown for the last 6 weeks. I use a macro diet plate to make sure that I’m eating balanced, whole foods.

This means,

  • Half of my meal from vegetables.
  • 1/4 of my meal from a whole protein source
  • and 1/4 of my meal from a rich carb source.

The fats are in a lot of foods, and they don’t need a special section on the plate.

Macro diet portion plate

I’m definitely coming in leaner, and I think this 1400 calorie meal plan will help me be ready for show day!

full day of eating 1400 calories 40-35-25

Here’s an example of one of my 1400 calorie days and everything I ate:

1400 Calorie Diet – Breakfast

247 calories, 25 g protein, 27 g carbs, and 2 g fat

I start everyday with egg whites and oatmeal. I look forward to this more than anything! I’ve loved experimenting with different seasonings for the eggs, and flavor add-ins for my oatmeal. My most recent experiment has been with Jordan’s Skinny Syrups. They are ZERO calories, and there are SO many amazing flavors! For the breakfast on this day, I used the zero calorie caramel syrup.

  • ⁠1 cup egg whites⁠
  • 1/3 cup oats
  • 1 oz caramel skinny syrup (coupon code HEALTHBEET for 10% off)
  • 100 grams bell peppers
  • 1/4 teaspoon feast mode veggie seasoning
bikini prep diet breakfast

My lunch on a 1400 Calorie Meal Plan

349 calories, 35 g protein, 33 g carbs, 9 g fat

For lunch, I’ve been loving chicken, zucchini and onions, plus a sweet potato!

  • 200 g zucchini
  • 60 g onion
  • 5 oz chicken tenders (4 after it’s cooked)
  • 100 g sweet potato
  • Butter spray
  • Kernel seasons Ranch popcorn seasoning⁠

Each meal is around a third of my 1400 daily calories.

bikini prep diet lunch

Mid-day snack of 1400 Calories a Day

446 calories, 50 g protein, 36 g carbs, 16 g fat

Although I was calling this a snack, it’s actually more calories and protein than my other meals- so now it’s called a mid-day meal. While I was eating three meals a day during my first weight loss phase, right now I eat 4 meals. Also, having a Built Bar in the middle of the day is a TOTAL DESSERT!!

  • 15 g light mayo
  • 30 g avocado
  • 5 oz chicken tenders (4 after it’s cooked)
  • 2 plain rice cakes
  • Built Bar 130 calorie bar Use code Healthbeet for 10% off
bikini prep diet snack

Dinner on this 40/35/25 Macros Meal Plan

353 calories 36 g protein, 26 g carbs, and 12 g fat

And finally, a typical body building meal of ground turkey, asparagus and rice!

bikini prep diet dinner

Total macros for my 1400 Calories a Day

1395 calories, 143 g protein, 122 g carbs, and 39 g fat

These yummy meals combine to give you a full day of eating that is under 1400 calories!

You can find more of my past meal plans and full day of eating posts here!

Full day of eating – 1400 Calories a Day

Print this plan below

full day of eating 1400 calories bikini prep

1400 Calorie Diet FAQs

Is 1400 calories realistic?

Calories are very individualized and a person’s ability to adhere to 1400 calories vary quite a bit. However, 1400 calories isn’t impossible. Avoiding processed foods in favor of clean eating, whole foods, and high volume vegetables make 1400 calories very realistic, as well as satisfying.

Why am I not losing weight on 1400 calories?

There are generally two reasons a person isn’t losing weight on 1400 calories. The first is, 1400 calories isn’t putting you in a caloric deficit. You could have a low metabolism, and sedentary during the day. If 1400 calories is not a deficit for you, you won’t lose weight. The second reason is you aren’t in a deficit because there is an error with some of your counting. Measuring and weighing all your food is the only way to make sure it’s accurate and to know definitively whether you’re in a deficit or not.

Will 1400 calories slow my metabolism?

Metabolism is flexible and the less food you eat, the less fuel your body needs to burn. Also, the smaller you get through weight loss, the fewer calories you need to burn. A “slower metabolism”, will happen whether you lose weight through eating 1400 calories, or by eating 2400 calories. It’s our bodies way of maintaining homeostasis. There is no need to fear a slowing metabolism. It’s supposed to happen that way.

Check out my current full day of eating posts here!


  1. Just curious…… I was told that to much protein isn’t good for weight loss. It just seems like alot to me unless I’m working out everyday for couple hours

    1. Hi Janine,I’d say the complete opposite has been true for me, only because it’s not as easy to overeat on protein. Where have you seen someone say it isn’t good for weight loss? I haven’t seen anyone say that.
      But at the end of the day, you  have to do what works for you.  The latest recommendations are 1g of protein for every 1 pound of body weight. So, if you are 150 lbs, 150grams of protein is totally appropriate.

  2. Hi Amy

    Love this meal plan, the food looks delicious. Are your measurements for the oats, eggs whites and rice before cooking? Or after?
    Thanks 🙂

    1. I think veggies are so hard to measure by the cup, especially asparagus.I can usually guess 100 grams of asparagus is a fist full. But, I will weigh it if I’m not sure.  If you chopped up asparagus into tiny pieces, it would probably be about 3/4 of a cup for 100 grams.  But, I would definitely use a kitchen scale, rather than a measuring cup.1 full bell pepper is about 150 grams.. all chopped up into tiny pieces, probably 3/4 cup as well.
      Hope that helps!  Glad you asked.  Don’t get overwhelmed! I think it’s ok to guess/estimate veggies just because if you have a little extra, it’s not going to be a big deal.

  3. Hi Amy, I am so grateful to find your articles and your advice,
    I usually workout around 5:30 to 6:30 pm weekdays and weekends at 10:30 am. For post workout food should I eat white rice after pm workout only or eat white rice after am workout too?
    Read about to eat complex carbs such as brown rice instead of white rice to build muscles after PM workout. Which type of rice should I eat after AM & PM workout for carbs? Thank you.

    1. Hi Sandy! Glad you’re here! I can only speak to what works for me, and that’s fast acting carbs pre-workout (so white rice). I prefer having the energy from it for the workout, than have it for recovery.

      1. Thank you for your time and kind advice. How is school? I assume you are still in school. I will try your 1400 calories plan. I am eating a meal plan that is similar to your plan but no carbs after the workout. The plan says to take more good fats after the workout. I appreciate you.
        I read about you stating loading more carbs on one day of the week. Can you explain, which day to do that, which meal of the day and how much grams of carbs to take? Do I do that for 6 weeks or how long?
        Have a wonderful day!

        1. Hi Sandy! Yes, I’m still in school. I graduate in May.
          and right now I’m eating 150g of carbs, with 225 one day a week. Usually on the day I do a long run (saturday). I don’t change the food I’m eating though, I just bump up the amounts. So, if I normally eat 1/3 cup of rice, I’ll eat 1/2. If I normally eat 100 g of sweet potato, I’ll eat 150 grams. So, I spread it out over all the meals. (oh, and I actually do have an extra banana before the run)

  4. Hi , just wondering what can be used instead of eggs , i’m highly allergic I have celiac and a lot of dairy allergies and I try not to eat sugar😊

    1. That’s a tough one for me to answer Tina, because I rely on eggs so much! If I were to switch up my breakfast though, I’d probably replace the eggs with tofu, or skip the hot breakfast altogether and make a protein shake with almond milk and protein powder.

      1. Hi I have similar issues and found making ground Turkey sausage with some jasmine rice and blueberries is my go too. Other options are plant based protein and add a packet of 100 calorie better oats. You can eat chicken instead of ground Turkey if you don’t eat ground Turkey. So many options.

  5. Hi there!! Do you have rice cakes with your snack? It’s in the picture but you didn’t mention that in the description

  6. Just out of curiosity.. I see you use white rice instead of brown rice. My doc suggested that I stay away from the white starches. What’s your opinion?

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