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

Calories
1423
Protein
102.8 g
Fat
53.3 g
Carbohydrates
150.4 g

Breakfast: 397 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 249 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
Show Instructions...
  • 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.
Ingredients

Main: 431 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
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  • Mix ingredients in bowl and serve.
Ingredients
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  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 95 Cal

Show Instructions...
  • Wash and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Snack: 251 Cal

Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Slice and serve!

Day 2

Calories
1421
Protein
94.1 g
Fat
47.9 g
Carbohydrates
168.9 g

Breakfast: 262 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove stem and wash before eating
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 266 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
Show Instructions...
  • 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.
Ingredients

Main: 466 Cal

Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Wash and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 35 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.

Snack: 392 Cal

Ingredients
Show Instructions...
  • 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))
Ingredients

Day 3

Calories
1399
Protein
118.8 g
Fat
41.6 g
Carbohydrates
147.5 g

Breakfast: 330 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 416 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • 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.
Show Instructions...
  • Wash and enjoy.

Main: 382 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 236 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 35 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.

Day 4

Calories
1399
Protein
113.2 g
Fat
52.4 g
Carbohydrates
134.7 g

Breakfast: 397 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 539 Cal

Ingredients
Show Instructions...
  • 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!
Ingredients
Show Instructions...
  • Wash berries with warm water before eating
Ingredients

Main: 333 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
Show Instructions...
  • 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.
Ingredients

Snack: 46 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.

Snack: 84 Cal

Show Instructions...
  • Wash and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Day 5

Calories
1411
Protein
92.5 g
Fat
52.6 g
Carbohydrates
158.1 g

Breakfast: 345 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 370 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 366 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • 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.
Show Instructions...
  • Wash and enjoy.

Snack: 284 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash and enjoy.
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Snack: 46 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.

Day 6

Calories
1377
Protein
119.1 g
Fat
46 g
Carbohydrates
132.1 g

Breakfast: 350 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove stem and wash before eating
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 386 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
Show Instructions...
  • 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.
Ingredients

Main: 354 Cal

Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 35 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.

Snack: 252 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Day 7

Calories
1417
Protein
89.7 g
Fat
51.3 g
Carbohydrates
163.7 g

Breakfast: 367 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 413 Cal

Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients

Main: 345 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • 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.
Show Instructions...
  • Wash and enjoy.

Snack: 246 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 46 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Sausages and Luncheon Meats

Fruits and Fruit Juices

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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