1400 Calorie Meal Plan
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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 1400 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.
Day 1
Breakfast: 397 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Slice cantaloupe according to preference and enjoy.
- Add to salads, granola, smoothies, or toast.
Main: 249 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- 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.
Main: 431 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 95 Cal
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack: 251 Cal
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Day 2
Breakfast: 262 Cal
- Remove stem and wash before eating
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 266 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- 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.
Main: 466 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- 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.
- 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.
- 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).
- Remove from oven and let stand for 10 minutes.
- Mix ingredients in bowl and serve.
- Wash, slice or chop and enjoy.
Snack: 392 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 3
Breakfast: 330 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Slice cantaloupe according to preference and enjoy.
- Add to salads, granola, smoothies, or toast.
Main: 416 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- 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.
Main: 382 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Snack: 236 Cal
- Remove the peel and pit the slice and enjoy
Day 4
Breakfast: 397 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Slice cantaloupe according to preference and enjoy.
- Add to salads, granola, smoothies, or toast.
Main: 539 Cal
- Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
- 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.
- 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!
- Wash berries with warm water before eating
Main: 333 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- 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.
Snack: 84 Cal
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Day 5
Breakfast: 345 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Slice cantaloupe according to preference and enjoy.
- Add to salads, granola, smoothies, or toast.
Main: 370 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Mix ingredients in bowl and serve.
- 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.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Main: 366 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- 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.
Snack: 284 Cal
- Eat out of package as a snack or add as a topping to any salad.
Day 6
Breakfast: 350 Cal
- Remove stem and wash before eating
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 386 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- 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.
Main: 354 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- 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.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- 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.
- Add an optional squeeze of lemon and enjoy.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Snack: 252 Cal
- Dip crackers into hummus and enjoy.
- Wash, slice or chop and enjoy.
Day 7
Breakfast: 367 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Slice cantaloupe according to preference and enjoy.
- Add to salads, granola, smoothies, or toast.
Main: 413 Cal
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
- Remove stems, wash and enjoy.
Main: 345 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- 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.
Snack: 246 Cal
- Dip crackers into hummus and enjoy.
- Wash, slice or chop and enjoy.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Sausages and Luncheon Meats
Fruits and Fruit Juices
-
Avocado (0.33 cup, pureed)
-
Banana (0.52 cup, mashed)
-
Dried Cranberries (0.25 cup)
-
Grapes (11.25 grape)
-
Kiwi (1.53 cup, sliced)
-
Lime Juice (0.06 cup)
-
Pear (2.57 cup, slices)
-
Pineapple (0.91 cup, chunks)
-
Plum (0.48 cup, sliced)
-
Raisins (0.2 cup, packed)
-
Strawberries (0.72 cup, halves)
-
Honeydew Melon (0.77 cup, diced (approx 20 pieces per cup))
-
Mango (0.57 cup pieces)
-
Berries (4.97 cup, halves)
-
Avocados (2.8 cup, cubes)
-
Blackberries (0.69 cup)
-
Cantaloupe (5.44 cup, balls)
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Legumes and Legume Products
Baked Products
Pork Products
-
Pork Chop (6.98 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Poultry Products
Finfish and Shellfish Products
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