1400-Calorie Meal Plan: Full Day Menu
Three 1,400-calorie menus with about 100 g of protein across breakfast, lunch, a snack and dinner. A firm deficit that still uses real food and portions you can stick to.
The numbers
- Calories
- 1,389 kcal
- Protein
- 99 g
- Carbohydrates
- 151 g
- Fat
- 45 g
- Fibre
- 20 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Lightly active women who want to lose weight at a steady pace.
How to follow it
- Fill half the plate with vegetables: big volume, few calories.
- Keep fruit for snacks or dessert, and choose whole fruit over juice.
- Weigh food for the first weeks; after that you will eyeball portions well.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites400 g · 12 pcs
- Tuna canned in water (drained)150 g
- Lean ground beef 90/10 (cooked)110 g
- Chicken breast (grilled)100 g
- Pork tenderloin (roasted)100 g
- Chicken drumstick (skinless, roasted)90 g
Dairy
- Greek yogurt (plain, nonfat)260 g
- Cottage cheese (2% fat)190 g
Grains, bread and cereals
- White rice (cooked)320 g
- Rolled oats (dry)100 g
- Granola50 g
- Whole-wheat bread30 g
Vegetables and roots
- Sweet potato (baked)470 g
- Tomato120 g
- Carrot120 g
- Iceberg lettuce120 g
- Romaine lettuce120 g
- Broccoli (steamed)120 g
- Zucchini (cooked)120 g
Fruit
- Apple280 g · 2 pcs
- Cantaloupe melon240 g
- Watermelon200 g
- Banana90 g · 1 pcs
Pantry
- Olive oil70 g
- Peanuts (dry-roasted)20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
How much weight can I lose on 1,400 calories?
It depends on your daily expenditure. If you burn about 1,900 kcal, eating 1,400 kcal is a 500 kcal daily deficit — roughly 0.5 kg (1 lb) a week. Check your expenditure with the calorie calculator.
Can I swap the rice for another carb?
Yes. Potatoes, pasta or bread work as long as the amount matches in calories. In the meal plan generator, the swap button does that maths for you.
What are the macros of this diet?
On average 1,389 kcal a day, with 99 g of protein, 151 g of carbs, 45 g of fat and 20 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
1500-Calorie Meal Plan: Full Day Menu
1,500 kcal · 110 g protein · 4 meals
1200-Calorie Meal Plan: Full Day Menu
1,200 kcal · 90 g protein · 4 meals
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
Weight-Loss Meal Plan: 3 Sample Days
1,600 kcal · 120 g protein · 4 meals
Low-Carb Meal Plan (1,600 kcal)
1,600 kcal · 125 g protein · 4 meals