A 7 Day - 1400 Calorie Meal Plan To Lose Weight

A 7 Day – 1400 Calorie Meal Plan To Lose Weight

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The balance and maintenance of a certain amount of calories in the body will maintain your health better. Studies have shown that 1400 calories a day are reasonable for you to do this. However, what foods you should eat and how much to control calories are big problems.

What is needed now is a clear and detailed 1,400 calorie meal plan and shopping list. Planning and foresight are more effective. So, how should you have a 1,400-calorie meal plan? Read what I share below for more!

Which Foods Should One Include In The 1400-Calories Diet?

Some foods that should be included in the 1400 calorie meal plan are ocean fish, nuts, whole grains, green vegetables, egg and dairy products, etc. Usually, when dieting, you should use foods that contain a lot of protein. It is a vital nutrient for the body to function and grow.

1400 calorie meal plan and shopping list
Your calories come mostly from fruits, vegetables, and low-fat foods

Controlling the body’s calorie intake at 1400 and still providing enough nutrients is not easy. In addition to planning and having a clear roadmap, you need to determine what foods you should use.

The right food will help you achieve the desired effect in a short time. You can also improve your health by eating healthier meals.

Your weight loss will also become a lot faster and easier. Studies show that your calories come mostly from fruits, vegetables, and low-fat foods like nuts and legumes.

The use of foods high in trans fats or artificial sugars is not recommended. These substances are easy to cause excess calories, imbalance in the body. Even high levels of sugar or fat can cause several diseases.

I certainly cannot ignore the foods I should and shouldn’t use to diet healthily. The following shares will help you know what foods you should use when making a 1400 calorie meal.

Foods that should be included in the 1400 calorie diet

On a 1400-calorie diet, your calories will come mostly from certain foods like whole grains, nuts, green vegetables, fruits, and berries. Do not misunderstand that you will not eat meat when making a 1400 calorie meal. You still have to eat meat to supplement nutrients.

Certain types of meat like chicken breast, ocean fish, salmon are extremely good foods for this period. Not only will it make your body better, but they’re also delicious. Let’s explore these foods right here:

Whole grains

Whole grains are one of the important foods in the daily diet. Some typical grains such as brown rice, oats are perfect for increasing energy and supporting the heart.

Grains are easy to find and prepare, making them one of the staples in this meal plan.


Legumes play an essential role in weight loss processes, including black and red beans. Legumes are often high in protein and fiber and some resistant starches.

Beans help balance blood sugar and help digest food better, especially will help you feel full longer. In addition, the high fiber and nutritional content make it difficult to eat a lot of calories.

Cruciferous vegetables

easy 1400 calorie meal plan
Cruciferous vegetables are great foods

Cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, spinach, and so on. Like other vegetables, they are very high in fiber content and tend to fill you up quickly. In addition, these vegetables often contain a significant amount of protein.

Their protein is not as high as in animal foods but higher than other vegetables. The combination of protein, low energy density, and fiber can make cruciferous vegetables great foods to join in your diet if you want to lose weight. They also contain a lot of nutrients and anti-cancer compounds.

There’s no reason to skip this dish. It have a lot of nutritional value and is rich in fiber to help lose weight very well, and there is no reason not to eat this dish. Indeed many people do not know that just eating 1 cup of broccoli soup will provide you with nearly enough vitamin 1 day for the body. Also, its extremely high fiber and mineral content help a lot. In particular, this is a vegetable that is extremely rich in nutrients that protect health.


Many nuts such as almonds, walnuts, and cashews are good sources of omega 3 and omega 6 polyunsaturated fatty acids. It can provide a variety of nutrients that are not harmful to the body.

If you use nuts regularly, your body will have a healthy heart, strong bones and prevent diabetes and cancer. Nuts are also straightforward to use. In addition to being used in dishes and snacks, you can process nuts into nut milk.

Ocean fish

These fish contain a lot of fatty acids like sardines. In addition, it contains a lot of protein, which helps you stimulate muscle building and reduce eating too many calories. Especially, sardines provide a lot of fish oil that is good for helping lower cholesterol. All will help the process of burning excess fat to create energy.

Beef and chicken breast

Meat has always been accused of causing many health problems, despite the lack of scientific evidence to support this. Although processed meats are unhealthy, many scientific studies have shown that unprocessed red meat does not increase the risk of cardiovascular disease or obesity.

According to two large studies, red meat has only a weak association with cancer in men and even nothing in women. The truth is that meat is a body-friendly weight-loss food rich in protein.

Protein is a filling ingredient, and eating a protein-rich meal can help your body burn more than 80-100 calories per day. Scientific studies have shown that increasing protein intake to 25% of total calories per day can reduce hunger by 60% and reduce the desire to eat at night by half.

Although chicken breast is not the perfect choice for vegetarians, it is extremely good for people losing weight because of its high protein content and very little fat. Note, the chicken breast I are talking about does not include the outer skin.


Fish like salmon are very healthy, keep you full for many hours, and are very low in calories. Salmon is packed with beneficial protein, healthy fats, and other important nutrients.

Both fish and seafood can provide high levels of iodine. This nutrient is essential for maintaining healthy thyroid function. It is essential to keep your metabolism running smoothly.

Many scientific studies have proven that many people do not get enough iodized salt each day.

This fish, like eggs, contains a lot of protein. The inside of salmon also contains delicious Omega-3 fatty acids, which stimulate the burning of excess fat, stimulate metabolism and burn fewer calories that you absorb through eating.

sample of a 1400 calorie diet
Salmon also contains delicious Omega-3 fatty acids

Fruits and berries

Fruits and berries have a lot of vitamins and minerals. Fruit not only helps your skin and hair look better, but it also cools the body from the inside.

The calories in fruits and vegetables are quite small, but the amount of nutrients it can provide is huge. So keep eating fruit every day.

Dairy products

Milk is an essential source of nutrients, although some milk substances easily cause excess calories. However, some types of milk, such as yogurt, skim milk, are very beneficial for the body. It provides the energy and calcium needed for the body to grow.

Foods that should not be included in the 1400 calorie diet

In addition to good foods for your body, you should also limit or stop using some harmful products when following a 1400 calorie plan. Some foods provide excess calories and add some harmful substances to the body.

1400 calorie meal plan for a month
You should also limit or stop using some harmful products

Carbonated soft drinks

Some carbonated drinks such as Coca-Cola, Pepsi, and Sprite often can stimulate taste. Young people love this drink, but it’s really not good.

You should limit this drink to not load your body with too many calories and artificial sugar. The carbonated structure also destroys some beneficial substances in the food.

Beer, alcohol, stimulants

All of the above substances make the human body excited. It will produce some substances that throw off the balance of the body. From there, all the activities of the organs in the body are also easily disturbed.

You should limit the use of such stimulants.

Greasy fried food, fast food

The biggest cause of excess calories in the US is fast food and fried food. Frying food in grease makes the fat in the food at its maximum. When you eat, the number of calories loaded into the body is too much. If not consumed, it will become excess fat.

Food with a lot of artificial sugar

Artificial sugar can be considered a “sweet poison”. It is the biggest cause of diabetes or an imbalance of sugar in the body.

If you keep getting too immersed in that sweet taste, you will most likely get a dangerous disease without knowing it. Limit the use of this sugar to protect your body better as well as eat a better 1,400 calorie meal.

1400 Calories A Day Meal Plan

After determining what foods are needed for your 1,400 calorie plan, you should start planning. Creating a detailed 1400-calorie meal plan is difficult for many, especially beginners.

Do not worry! I will give you a detailed sample of a 1400 calorie diet within 7 days. You can look at it and do an easy 1400 calorie meal plan.

Notes to keep in mind when implementing the plan

Before implementing the plan, you need to pay attention to a few issues to get the best results. Not only does it give better results, but it also speeds up the process.

  • See your doctor and make sure you fit perfectly into the 1400 calorie meal diet.
  • Minimize greasy methods (frying, sautéing). If you want to fry stir-fry, you should use low-calorie or no-calorie cooking oils. I prefer steaming, boiling, baking.
  • Other types of meat can be substituted in the meals above. It is important to choose lean meat: from fish, shrimp, squid, chicken, beef, goat, sheep, and pig. Each type is from 150-200g. If frying, use olive oil.
  • You can also take whey protein early in the morning when you wake up or right after exercising.
  • Note limited or low-carb intake early in the morning. Should eat 40 minutes after exercise.
  • If you are a full person, you can prepare and buy food for a whole week. Do your cooking, do not use canned food.
  • Should eat five times/day, plan the menu to make dinner about 4 hours before the lights are off. So it’s no problem to go to sleep on an empty stomach. Just before a night’s rest, you can drink some low-fat yogurt.
  • Do not forget to drink clean water (1.5-2 liters per day). It is much healthier to add natural honey to tea and coffee instead of sugar.

1400 calories detailed meal plan for you for one week

If you do not have any ideas for meals in your plan, you can refer to the following:


1400 calories a day meal plan
Pumpkin-carrot soup with tomatoes

Breakfast (338 calories)

  • 1 zucchini pancake (150 g)
  • 1/2 cup apricots and fresh carrots
  • 1 boiled egg

AM snack (151 calories)

  • Natural yogurt (150 ml).
  • 1 tablespoon pumpkin seeds

Lunch (402 calories)

  • 1 bowl (about 250 ml) pumpkin-carrot soup with tomatoes, bell peppers, herbs
  • steamed asparagus salad and fresh carrots (100 g)
  • 1 glass of cranberry juice.

PM snack (119 calories)

  • 120 g muesli, seasoned with yogurt; green tea.

Dinner (409 calories)

  • Chicken kebab (100g)
  • 1 salad of tomatoes, bell peppers, herbs (150 g).

Total calories: 1419 calories


1400 calories a day diet plan
Fruit and berry salad

Breakfast (348 calories)

  • Grilled or broiled salmon (50 g)
  • Non-starchy vegetable salad (100 g)
  • 1/2 cup skim milk

AM snack (105 calories)

  • 1 fruit and berry salad (150 g)

Lunch (381 calories)

  • 1 broccoli puree soup (250 ml)
  • 100 grams beef steak (cooked without fat)
  • steamed cauliflower, green onions and radish salad 150 g

PM snack (154 calories)

  • 1 pear
  • 1/2 cup low-fat yogurt.

Dinner (419 calories)

  • 1 moussaka (baked eggplant, bell pepper, cauliflower, onion and 100g ground beef)
  • 1 cup of tea.

Total calories: 1407 calories


1400 calories a day weight loss
Baked stuffed tomatoes

Breakfast (348 calories)

  • 1/2 cucumber and tomato salad
  • 150g carpaccio from salmon and vegetables
  • 1 cup cocoa with low-fat milk.

AM snack (105 calories)

  • 1 baked apple
  • 1/2 cup low-fat yogurt.

Lunch (381 calories)

  • 1 bowl of bean soup
  • 200 g baked stuffed tomatoes (filling: ground beef onion mixture)
  • 1/2 cup pear and apple juice.

PM snack (95 calories)

  • 70 g of dried fruit

Dinner (496 calories)

  • 100 g protein and shrimp omelet
  • 1 cup celery juice and honey.
  • 2 tbsp walnuts and almonds

Total calories: 1425 calories


1400 calories a day to lose weight
Vegetarian cabbage soup

Breakfast (349 calories)

  • Baked sweet potato with skim cheese
  • 1 cup skim milk

AM snack (88 calories)

  • 1 grape salad (150 g)

Lunch (381 calories)

  • Vegetarian cabbage soup (250 ml)
  • 1 cup strawberry compote.

PM snack (172 calories)

  • 1 apple
  • 1 low-fat yogurt (120 ml).

Dinner (414 calories)

  • 1 beefsteak (100g)
  • 150 g tomato-cucumber salad mixed with yogurt
  • 1 cup of yogurt drink

Total calories: 1403 calories


1400 calorie meal plan vegetarian
Smoothies blueberry

Breakfast (324 calories)

  • 200g buckwheat cereal
  • 1 low-fat cheese and egg
  • 1/2 smoothies blueberry

AM snack (154 calories)

  • 1 baked apple stuffed with grapes
  • 150 g of curd with yogurt.

Lunch (381 calories)

  • 200 g stuffed squash (filling: rice, carrots, onions and ground beef)
  • 1 tomato salad
  • 1 orange juice (200 ml).

PM snack (202 calories)

  • 1 greek yogurt
  • 7g almonds and walnuts

Dinner (339 calories)

  • 1 Mexican Cabbage Soup
  • 1 vegetable salad and low-fat milk sauce
  • 1 cup nut milk

Total calories: 1400 calories


1400 calories a day meals
Baked sweet potato with low-fat cheese

Breakfast (276 calories)

  • 2 baked potatoes (150 g)
  • 100 g beet and green bean salad, lime juice
  • 1/2 cup pomegranate juice

AM snack (115 calories)

  • 1 banana.

Lunch (339 calories)

  • 100 g zucchini, carrot and onion mix
  • 1 Baked sweet potato with low-fat cheese
  • 1 Celery juice and honey

PM snack (198 calories)

  • 1 pear
  • 1/2 cup low-fat yogurt.

Dinner (474 ​​calories)

  • 200 g stuffed squash (filling: rice, carrots, onions and ground beef)
  • 150 g salad of cabbage, dill, arugula and garlic.
  • 1 cup skim milk

Total calories: 1401 calories


Breakfast (261 calories)

  • 2 g omelet
  • 1/3 of a cucumber
  • 1 carrot and apple juice (150 ml).

AM snack (218 calories)

  • 120-130g low-fat curd with pureed blueberries
  • 7g almonds and walnuts

Lunch (339 calories)

  • 250 ml green cabbage soup
  • 150g beef dolma (lean beef, rice, onions)
  • 1 salad of kohlrabi, radish, and low-fat yogurt (100 g).

PM snack (88 calories)

  • 1 orange
  • 1 kefir (100 ml).

Dinner (488 calories)

  • 150 g curd pudding with spinach
  • 1 grated carrot salad and yogurt (150 g)
  • 1 cup skim milk

Total calories: 1393 calories

Above is our menu offer. You can apply it to your meals. However, you can swap out dishes with equal calories for a more varied meal. You’ll have an easy 1,400-calorie meal plan for a month if you do that.

1400 Calorie Diet Shopping List

I often have the problem of buying short of goods when going to the supermarket. To avoid purchasing the necessary food for 1,400 calories a day, you need to have a shopping list.

You need to make a detailed and precise shopping list for each type of food. Below is a sample of our shopping list for your reference:

Vegetables and fruits Aisle and Nuts Meat and Dairy Freezer and Freebies


Red bell pepper

Yellow bell peppers

Russet potatoes

Russet sweet Potatoes


Heads garlic

Red onions

White onions

Fresh mint

Fresh parsley

Fresh dill

Fresh basil




Chia seeds

Coconut oil

Olive oil

Red Mill almond flour

Corn flour

Wheat flour

Golden Raisin

Flavorless collagen protein

Brown rice

Nut milk



Pumpkin seeds

spaghetti squash


Chicken breast


Organic eggs

Skimmed milk

Fat-free butter

Regular yogurt

Greek Yogurt

Low-fat cheese

Frozen blueberries

Frozen Strawberries

Fat-free milk



Seasoning powder (garlic, onion, chili)

Cooking wine


Dieting and controlling the amount of calories you eat every day is not difficult, you can do it well when you have a clear plan. Above is a sample of 1400 calorie meal plan that I suggest for you, you can refer to it to make your own plan. Hopefully, what I share will be useful to you. Thanks for reading!


  1. https://betterme.world/articles/1400-calories-a-day/
  2. https://www.goodhousekeeping.com/health/diet-nutrition/g23280906/1400-calorie-diet/?slide=2
  3. https://www.eatingwell.com/article/291445/1400-calorie-meal-plan-to-lose-weight/
  4. https://i0.wp.com/allyscooking.com/wp-content/uploads/2018/07/Mon-4.png?w=735&ssl=1
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