What I Eat in A Day for Weight Loss (1400 calorie day)

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A low calorie diet and counting calories has been instrumental for me in my weight loss journey and keeping off the weight. Here’s what 1400 calories looks like for me for a full day of eating.

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My Calorie Counting Success

I’ve been able to lose 20 lbs of fat, gain 10 pounds of muscle, and stay lean for 2 years now from counting calories and macros!

Whether you are trying to maintain a weight loss, or lose weight for the hundredth time, I hope you consider ditching the complicated food combining and settle on simple calorie counting.

Counting calories to lose weight allows for a lot of flexibility in food choices if you can keep the cravings away.

In order to lose the last 20 lbs, I set my calories to 1200 (see my 1200 calorie plans here). However, after losing fat and gaining muscle, I’ve been able to maintain at around 1500 calories. (see the 1500 calorie plan here)

How I calorie count

I first set my calories, and then break down the calories into what macros I want to hit for the day (or season). For example, on 1400 calories, I’m just trying to eat more than 125 g of protein, and keep my carbs under 125, unless I have an extra long run.

Most times calorie counting doesn’t work for people because their food choices cause them to eat more. When you stick with 1400 calories worth of hyperpalatable food like Crumbl cookies, you won’t be satisficed and you’ll just want more cookies. (Although I do eat 150 calories of Crumbl Cookies per week. LOL)

Contrast that to filling up on 1400 calories on whole foods, high in protein, and not only can you eat more filling food, your cravings to overeat subside.

After decades of trying to play the diet game, counting calories has been the number one thing that has helped me lose all the weight, and stay lean.

So, here’s a typical day for me. It’s enough food for me (I’m 5 feet tall), and I have plenty of energy to sustain my exercise, as well as a full day of working. You should measure and weigh your food long enough to figure out the right calorie level for your size and lifestyle.

My 1400 Calorie Day

1378 calories, 148 g protein, 130 g carbs, 34 g fat


406 calories, 39 g protein, 26 g carbs, 17 g fat

  • 1 cup egg whites
  • 1 slice Sargento thin sliced cheese
  • ⅓ cup dry oats
  • 22 g raspberries
  • 2 tablespoons whipped cream
  • 2 slices turkey bacon
  • 40 g avocado
What i eat in a day on 1400 calories for breakfast with calories and macros (Custom)


367 calories 38 g protein, 40 g carbs, 6 g fat

  • 100 g asparagus (see my 1 minute asparagus hack here)
  • 1 ⅓ cup cauliflower rice
  • ½ teaspoon Popcorn seasonings Nacho Cheddar
  • 2 tablespoons light sour cream
  • 2 tablespoons G Hughes sugar free honey mustard
  • 5 ounces chicken tenders
  • 125 g sweet potato
What i eat in a day on 1400 calories for lunch with calories and macros


286 calories, 32 g protein, 36 g carbs, 3 g fat

  • ¼ cup frozen blueberries
  • 1 frozen banana
  • 2 scoops vanilla protein powder
  • 1 tablespoon whipped cream
  • (blended in a food processor)
What i eat in a day on 1400 calories for dessert with calories and macros


319 calories, 39 g protein, 27 g carbs, 8 g fat

  • 8 ounces Healthy Noodle brand noodles (30 calories per serving! I eat two servings)
  • 1 cup chopped broccoli
  • 75 g mushrooms
  • 4 ounces lean ground turkey (90%)
  • 2 tablespoons nutritional yeast
What i eat in a day on 1400 calories for dinner with calories and macro

From these meals, you can see that you don’t have to starve to be on a 1400 calorie a day meal plan. Instead, you just have to fill up on nutritional, low calorie foods!

And if you still need to beef up your meals, try adding these zero or low calorie free foods!

Printable link for 1400 calorie day (in recipe card below)

what I eat in a day 1400 calorie weight loss

1400 Calorie Day for Weight Loss

What I eat in a day to lose weight on 1400 calories
4.80 from 5 votes
Print Pin Rate
Course: Breakfast, Dessert, Dinner, lunch
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: 1400 calorie day, 1400 calories for weight loss
Prep Time: 1 hour
Servings: 1 day
Calories: 1378cal
Author: Amy Roskelley



  • 1 cup egg whites
  • 1 slice sargento thin sliced cheddar
  • 1/3 cup oats (cooked with 2/3 cup water)
  • 22 g raspberries
  • 2 tablespoon whipped cream
  • 2 slices turkey bacon
  • 40 grams avocado


  • 100 g asparagus
  • 1 1/3 cup Riced cauliflower heated in microwave
  • 1/2 teaspoon kernel seasonings nacho cheddar
  • 2 tablespoons light sour cream
  • 5 ounces chicken tenders Raw weight
  • 125 grams sweet potato



  • 8 ounces Healthy noodle
  • 1 cup chopped broccoli
  • 75 grams mushrooms
  • 4 ounces 90% lean ground turkey
  • 2 tablespoons nutritional yeast


  • For breakfast- cook egg with cheese inside like an omelette. Cook oatmeal and add raspberries and whipped cream. Cook Turkey bacon.
  • For Lunch: Cook riced cauliflower, asparagus, sweet potato and chicken.
  • For dessert: Blend all ingredients in a high powered blender.
  • For Dinner, cook noodles in microwave for one minute, blotting it dry when you are done. Cook broccoli and mushrooms on a skillet or roast in the oven. cook turkey on a skillet. Combine all and top with nutritional yeast. Enjoy!


Serving: 1day | Calories: 1378cal | Carbohydrates: 130g | Protein: 148g | Fat: 34g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
1400 calorie day what I eat in a day for weight loss

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  1. Hi Amy,
    Do you have a recipe book that has different daily menus ? I am currently speaking with a nutritionist and she is recommending I do a 1400 calorie meal plan with 93 grams of protein, 155 grams carbs and 46 grams of fat. I see your one menu above but would love to see more for various choices and different days.
    Thank you in advance.
    Lisa B

  2. 5 stars
    Yum! This looks like so much food at only 1400 calories. Are you doing this amount of calories only for your current marathon and bodybuilding show prep?

    1. Most days, yes. But I do eat more for long runs.  On Saturdays I add 100 more grams of carbs at least (400 calories), but I don’t decrease the proteins or fats.It works for me, but I’ve always had quite a bit of energy (and I’m pretty caffeinated .. LOL)

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