1400 Calories a Day Meal Plan
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 Success eating 1400 Calories a Day to Lose Weight
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 to track a 1400 Calorie Meal Plan
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.
Eating 1400 Calories a Day: Is 1400 Calories Enough?
Every person has a different caloric need. Most people need more than 1400 calories per day when their resting metabolic rate and activity are factored in. However, for weight loss, it’s necessary to be in a calorie deficit. So, while 1400 calories may not be enough calories to maintain your current weight, it certainly would be enough to promote weight loss.
Will 1400 Calories a day slow my metabolism?
The number of calories you eat does less to slow your metabolism than losing weight will. Your metabolism will down regulate the smaller you get. With a smaller body, you need fewer calories. Larger people need more calories, thus have a higher metabolism. No matter how you lose the weight (lowering calories or increasing expenditure), your metabolism will slow either way. It’s not a bad thing to have a slower metabolism. It’s just the reality of being smaller.
You can however increase your metabolism by preserving lean muscle or building new muscle.
Example of a 1400 Calorie Diet
1378 calories, 148 g protein, 130 g carbs, 34 g fat
BREAKFAST
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
LUNCH
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
SNACK/DESSERT
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)
DINNER
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
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)
1400 Calories a Day to Lose Weight
Ingredients
Breakfast
- 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
Lunch
- 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
Snack/Dessert
- 1/4 cup frozen raspberries
- 1 medium frozen banana
- 2 scoops vanilla protein powder
- 1 tablespoon whipped cream
Dinner
- 8 ounces Healthy noodle
- 1 cup chopped broccoli
- 75 grams mushrooms
- 4 ounces 90% lean ground turkey
- 2 tablespoons nutritional yeast
Instructions
- 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!
Nutrition
What are you using for the whipped cream?
Just the classic whipping cream in a can. It’s only 15 calories for 2 tablespoons! Sometimes I use the sugar free whipping cream, but it doesn’t change the calories.
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
Hi Lisa!
I do have a few articles with my 1400 calorie days. You can see them on this link here
https://healthbeet.org/1400-calories/
But the only detailed meal plans I have are 1200 or 1500. I’ll make a 1400 calorie one soon!
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?
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)