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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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1400 Calorie Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

This meal plan contains roughly 1400 calories per day. This is less than most people would eat in a day. 1400 calories would be unsuitable for most men, but may be just a somewhat aggressive diet for some women. If you want to create your own custom diet plan, you can generate meal plans for 1400 calories, or any other number of calories using our custom meal planning app.

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Day 1

Macronutrient Totals

Calories

1424

Protein

102.8 g

Fat

53.3 g

Carbs

150.4 g

Breakfast

Calories

398

Protein

26 g

Fat

12.3 g

Carbs

49.6 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Cantaloupe

Cantaloupe

218.75 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Cottage Cheese

Cottage Cheese

181.25 g

Lunch

Calories

249

Protein

32.2 g

Fat

7.7 g

Carbs

14.8 g

Chicken Breast

Chicken Breast

90 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Steamed Broccoli

Steamed Broccoli

131.25 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Raw Carrots

Raw Carrots

0.75 Serving

Ingredients

Instructions

Dinner

Calories

431

Protein

33.6 g

Fat

21.5 g

Carbs

29.6 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Spinach Salad

Spinach Salad

90.75 g

Green Peas

Green Peas

156.25 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!
Celery

Celery

106.25 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

95

Protein

4.3 g

Fat

0.7 g

Carbs

19.6 g

Raw Snow Peas

Raw Snow Peas

125 g

Ingredients

Instructions

  1. Wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Snack

Calories

251

Protein

6.7 g

Fat

11.1 g

Carbs

36.8 g

Mixed Nuts

Mixed Nuts

22.5 g

Ingredients

Instructions

Honeydew Melon

Honeydew Melon

131.25 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!

Day 2

Macronutrient Totals

Calories

1407

Protein

93.8 g

Fat

47.9 g

Carbs

165.5 g

Breakfast

Calories

262

Protein

14.3 g

Fat

4.4 g

Carbs

44.9 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Pear

Pear

135 g

Ingredients

Instructions

  1. Remove stem and wash before eating
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

266

Protein

32.6 g

Fat

7.8 g

Carbs

18.8 g

Chicken Breast

Chicken Breast

90 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Steamed Broccoli

Steamed Broccoli

131.25 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Raw Carrots

Raw Carrots

1.25 Serving

Ingredients

Instructions

Dinner

Calories

466

Protein

38.9 g

Fat

23.5 g

Carbs

25 g

Beef Top Loin

Beef Top Loin

112.5 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  5. Remove from oven and let stand for 10 minutes.
Kale Salad

Kale Salad

77.25 g

Raw Snow Peas

Raw Snow Peas

125 g

Ingredients

Instructions

  1. Wash and enjoy.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

20

Protein

0.5 g

Fat

0.2 g

Carbs

4.9 g

Berries

Berries

63.75 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

393

Protein

7.5 g

Fat

12 g

Carbs

71.9 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Banana

Banana

1 Banana

Raisins

Raisins

32.25 g

Ingredients

Instructions

Day 3

Macronutrient Totals

Calories

1393

Protein

120 g

Fat

41.7 g

Carbs

144.1 g

Breakfast

Calories

331

Protein

18.2 g

Fat

12 g

Carbs

41.2 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Cottage Cheese

Cottage Cheese

108.75 g

Lunch

Calories

424

Protein

45.7 g

Fat

15.3 g

Carbs

28.3 g

Pork Chops

Pork Chops

125 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Kale Salad

Kale Salad

77.25 g

Steamed Broccoli

Steamed Broccoli

175 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

382

Protein

41.2 g

Fat

9.8 g

Carbs

32.3 g

Chicken Breast

Chicken Breast

120 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Sweet Potato

Sweet Potato

125 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

236

Protein

14.4 g

Fat

4.4 g

Carbs

37.4 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Mango

Mango

93.75 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy
Plum

Plum

80 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

20

Protein

0.5 g

Fat

0.2 g

Carbs

4.9 g

Berries

Berries

63.75 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Day 4

Macronutrient Totals

Calories

1381

Protein

112.8 g

Fat

52.3 g

Carbs

130.1 g

Breakfast

Calories

398

Protein

26 g

Fat

12.3 g

Carbs

49.6 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Cantaloupe

Cantaloupe

218.75 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Cottage Cheese

Cottage Cheese

181.25 g

Lunch

Calories

539

Protein

39.7 g

Fat

28.9 g

Carbs

36.6 g

Ingredients

Instructions

  1. Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  3. Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
Blackberries

Blackberries

1 tsp

Ingredients

Instructions

  1. Wash berries with warm water before eating
Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Dinner

Calories

333

Protein

42.9 g

Fat

10.2 g

Carbs

19.7 g

Chicken Breast

Chicken Breast

120 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Steamed Broccoli

Steamed Broccoli

175 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Snack

Calories

27

Protein

0.6 g

Fat

0.3 g

Carbs

6.5 g

Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

84

Protein

3.6 g

Fat

0.6 g

Carbs

17.7 g

Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Day 5

Macronutrient Totals

Calories

1399

Protein

93.2 g

Fat

52.6 g

Carbs

153.5 g

Breakfast

Calories

346

Protein

18.5 g

Fat

12.1 g

Carbs

44.8 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Cantaloupe

Cantaloupe

218.75 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Cottage Cheese

Cottage Cheese

108.75 g

Lunch

Calories

370

Protein

31.7 g

Fat

19.5 g

Carbs

18.6 g

Chicken Breast

Chicken Breast

90 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Kale Salad

Kale Salad

77.25 g

Green Beans

Green Beans

106.25 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.
Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

372

Protein

37 g

Fat

8.7 g

Carbs

38.4 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Steamed Broccoli

Steamed Broccoli

131.25 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Raw Snow Peas

Raw Snow Peas

125 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

284

Protein

5.4 g

Fat

12 g

Carbs

45.2 g

Almonds

Almonds

22.5 g

Ingredients

Instructions

Strawberries

Strawberries

93.75 g

Ingredients

Instructions

  1. Wash and enjoy.
Dried Cranberries

Dried Cranberries

40 g

Ingredients

Instructions

  1. Eat out of package as a snack or add as a topping to any salad.

Snack

Calories

27

Protein

0.6 g

Fat

0.3 g

Carbs

6.5 g

Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Day 6

Macronutrient Totals

Calories

1362

Protein

118.8 g

Fat

45.9 g

Carbs

128.7 g

Breakfast

Calories

350

Protein

17.8 g

Fat

5.5 g

Carbs

62.2 g

Greek Yogurt

Greek Yogurt

187.5 g

Ingredients

Instructions

  1. Enjoy
Pear

Pear

225 g

Ingredients

Instructions

  1. Remove stem and wash before eating
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

386

Protein

51.2 g

Fat

12.4 g

Carbs

18.8 g

Chicken Breast

Chicken Breast

150 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Steamed Broccoli

Steamed Broccoli

131.25 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Raw Carrots

Raw Carrots

1.25 Serving

Ingredients

Instructions

Dinner

Calories

354

Protein

41.8 g

Fat

15.5 g

Carbs

10.5 g

Salmon

Salmon

156.25 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Boiled Carrots

Boiled Carrots

63.75 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Cherry Tomatoes

Cherry Tomatoes

125 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

20

Protein

0.5 g

Fat

0.2 g

Carbs

4.9 g

Berries

Berries

63.75 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

252

Protein

7.5 g

Fat

12.3 g

Carbs

32.3 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Day 7

Macronutrient Totals

Calories

1405

Protein

90.4 g

Fat

51.3 g

Carbs

159.1 g

Breakfast

Calories

368

Protein

25.3 g

Fat

12.1 g

Carbs

42.5 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Cantaloupe

Cantaloupe

131.25 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Cottage Cheese

Cottage Cheese

181.25 g

Lunch

Calories

413

Protein

21.7 g

Fat

18.1 g

Carbs

44.4 g

Chicken Sandwich

Chicken Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Grapes

Grapes

67.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Almonds

Almonds

22.5 g

Ingredients

Instructions

Dinner

Calories

351

Protein

35.6 g

Fat

8.6 g

Carbs

34.6 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Steamed Broccoli

Steamed Broccoli

131.25 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

246

Protein

7.2 g

Fat

12.2 g

Carbs

31.1 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

27

Protein

0.6 g

Fat

0.3 g

Carbs

6.5 g

Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

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