1400 Calorie Diet Plan Printable

1400 Calorie Diet Plan Printable

If you are looking for a 1400 Calorie Diet Plan that incorporates low calories, high protein and delicious recipes, then you are in the right place.

Before you go ahead you should know:

Nutritional Harmony: Crafting a Wholesome 1400 Calorie Diet Plan

I believe in promoting balanced nutrition and a positive relationship with food. I want to emphasize that I don’t demonize any particular macronutrient or food group (neither does any qualified dietitian). Instead, my approach focuses on crafting well-rounded, nourishing meal plans that incorporate healthy carbohydrates, high-quality proteins, and fats that support overall health and a healthy lipid profile.

While I do prioritize foods that are beneficial for your body and maintain a lower fat intake, the ultimate goal is to help you achieve a balanced and sustainable diet that works for you.

About Printable 1400 Calorie Diet Plan

In the PDF document below, you’ll find seven 1200 calorie diet plans, labeled Plan 1 to Plan 7. Each plan includes breakfast, lunch, dinner, and 2-3 snacks for a well-rounded approach.

What’s convenient is that most of the snacks can be easily purchased on Amazon, eliminating the need for extensive kitchen prep. I’ve provided links to these snacks, as well as other ingredients from the grocery list.

These plans feature a diverse range of high-quality protein sources, including tuna, salmon, lean chicken, beef, turkey, and shrimp. Additionally, meals are designed to be low in carbs and fats.

One noticeable aspect is the emphasis on salads, which means minimal use of fat-based cooking methods. For instance, you’ll prepare eggs or meat with little to no oil—just half a teaspoon, precisely measured!

And here’s the exciting part: after faithfully following the plan for seven days, you’ll enjoy a cheat day! This serves as a rewarding break and helps prevent feelings of deprivation. Rest assured, this indulgence won’t derail your weight loss journey.

Make sure to reach the FAQs at the end of the post so you don’t miss out on important details!

Curious whether the 1400 calorie diet aligns with your goals?

With an array of weight loss strategies like keto, paleo, vegetarianism, and detox regimens available, selecting the right one can feel daunting.

Here’s my recommendation:

If crafting nutritious meals or monitoring calorie intake proves challenging, a structured, low-calorie meal plan could offer the guidance you seek. It provides a clear, systematic approach, ensuring measurable outcomes for those striving for healthier habits.

Whether you’re pursuing improved eating habits without seeing desired progress or prioritizing swift results, this regimen might be the ideal solution.

However, it’s crucial to recognize that 1400 calories may not suffice for everyone. Tailor your calorie intake using online calculators to meet your unique requirements. Many individuals aiming for efficient, rapid weight loss find fulfillment with such controlled meal plans.

Keep in mind, sustainable weight management often hinges on gradual adjustments and mindful calorie control, fostering enduring triumphs. Therefore, view this as a temporary measure only.

What’s the reasoning behind organizing this diet plan from Plan 1 to Plan 7?

Well, the numbering system serves primarily to enhance flexibility and convenience. By labeling them from Plan 1 to Plan 7, it’s clear that it’s not a rigid ‘day 1 to day 7’ sequence, allowing you the freedom to deviate as needed.

You’re empowered to mix and match based on your preferences or ingredient availability. However, adhering to the suggested sequence can foster consistency, particularly if your grocery shopping aligns with the plans.

Consider preparing batches of meals if you intend to follow the same plan for 2-3 consecutive days, streamlining your meal prep process.

It’s worth noting that all these plans revolve around a 1400-calorie target, granting you the liberty to interchange them according to your preferences and needs.

1400 Calorie Diet Plan Menu

Plan 1

  • Breakfast: Eggs with Whole Grain Bread
  • Lunch: Baked Italian Pasta
  • Dinner: Chicken Waldorf Salad
  • Snack

Plan 2

  • Breakfast: Bagels with Cream Cheese
  • Lunch: Shrimp & Squash Skillet with Rice
  • Dinner: Tortilla Baked Eggs
  • Snacks

Plan 3

  • Breakfast: Almond Butter Overnight Oats & Boiled Egg
  • Lunch: Cheeseburger Salad
  • Dinner: Baked Salmon and Green Beans
  • Snacks

Plan 4

  • Breakfast: Eggs with Toast
  • Lunch: Buffalo Tuna Salad Served on Lettuce
  • Dinner: Turkey Quinoa Salad
  • Snack

Plan 5

  • Breakfast: Egg & Cheese Quesadilla
  • Lunch: Roasted Cauliflower Bowl
  • Dinner: Chicken Flatbread Pizza
  • Snacks

Plan 6

  • Breakfast: Eggs with English Muffin
  • Lunch: Broccoli Alfredo Pasta
  • Dinner: Shrimp Taco Salad
  • Snacks

Plan 7

  • Breakfast: Veggie Omelet
  • Lunch: Creamy Turkey Salad
  • Dinner: Lemon Herb Salmon Salad
  • Snacks

1400 Calorie Diet Plan

Plan 1

Breakfast

  • 2 large eggs (Season with salt & pepper) (100g)
  • 1/4 teaspoon canola oil/extra virgin olive oil
  • 2 slices of Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread (56g)
  • 1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch

  • 56g (Dry Weight) 365 by Whole Foods Market, Organic Angel Hair Pasta
  • 118g (1/2 cup) 365 by Whole Foods Market, Organic Italian Herb Pasta Sauce
  • 10g (2 tablespoons) 365 by Whole Foods Market, Parmesan Shred
  • 113g boneless, skinless chicken breast

Dinner

  • 113g boneless, skinless chicken breast
  • 1/2 teaspoon canola oil/extra virgin olive oil
  • 38g Oikos Blended Non Fat Greek Yogurt (1/4 cup)
  • 15g lemon juice (1 tablespoon)
  • 90g seedless red grapes
  • 4g walnuts, preferably toasted
  • 50g granny smith apple
  • 50g chopped red onion

Snack

  • 1 Pure Protein Bar (Chocolate Peanut Caramel) (50g)
  • The Only Bean Crunchy Dry Roasted Edamame Snack Pack (Sea salt) (26g)

Plan 2

Breakfast

  • 1 Piece (95g) Dave’s Killer Bread Organic Everything Bagel
  • 30g Philadelphia Light Cream Cheese
  • 1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)
  • 38g fresh raspberries (Around 20 pieces)
  • 1 cup low fat milk

Lunch

  • 130g shrimps (raw weight)
  • 118g zucchini (1 small)
  • 118g yellow squash/crookneck (1 small)
  • 74g green bell pepper (1 small)
  • 10g canola/extra virgin olive oil (3/4 tablespoon)
  • 3g garlic, minced (1 clove)
  • 1/3 tablespoon paprika spice
  • 1/2 teaspoon cajun seasoning
  • salt and pepper and fresh parsley to taste
  • 1/2 cup cooked long grain brown rice (without oil or other fat)

Dinner

  • 2 large eggs
  • 1 piece Mission Zero Net Carb Original Tortilla (18g)
  • 14g Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese
  • 50g fresh baby spinach
  • 76g grape tomatoes (1/2 cup)
  • 1/2 teaspoon canola oil/extra virgin olive oil
  • Season wtih salt, black pepper, red pepper flakes to taste

Snack

  • 1 bag Wonderful Pistachios No Shells, any from the 3 flavor (21g)
  • 1 package gimMe – Sea Salt Organic Roasted Seaweed Sheets (5g)
  • Pirate’s Booty Aged White Cheddar Cheese Puffs (14g)
  • 147g yellow fresh peach (1 small peach)

Plan 3

Breakfast

  • 246g cup low fat milk (1 cup)
  • 40g whole grain old fashioned oats (1/2 cup)
  • 7g (1/4 tablespoon chia seeds)
  • 15g tablespoon Great Value Natural Almond Butter (1 tablespoon)
  • 72g blackberries (1/2 cup)
  • Stevia to sweeten if needed
  • 1 large egg (50g)
  • 1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch

  • Wish-Bone Light Thousand Island Salad Dressing, 2 tbsp, 30 ml
  • 160g ground beef (97% lean, 3% fat) (raw weight)
  • 3g garlic (1 clove) garlic, minced
  • Salad items:
  • 86g romaine lettuce, chopped
  • 76g (1/2 cup) grape tomatoes, chopped
  • 28g (1 piece) 365 by Whole Foods Market, Organic Baby Dill Pickles
  • 49g (1/4 piece) red onion, sliced
  • 14g Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese, shredded

Dinner

  • 140g salmon, Chicken of the Sea Wild Caught Alaskan Pink Salmon in Spring Water
  • 15g (1 tablespoon) lemon juice
  • 1/2 teaspoon olive/canola oil
  • 56g green beans (raw weight)
  • 3g (1 clove) garlic, minced
  • Season with salt, pepper and dill to taste

Snack

  • 18g (1 bag) Blue Diamonds Almond Dark Chocolate Cocoa Dusted Snacks
  • 28g (1 stick) 365 by Whole Foods Market, Cheese String Mozzarella

Plan 4

Breakfast

  • 2 large eggs (Season with salt & pepper) (100g)
  • 1/2 teaspoon canola oil/extra virgin olive oil
  • 50g avocado sliced
  • 2 slices of Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread (56g)
  • 1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch

  • 165g (1 can) light tuna, canned in water
  • 25g (1/4 cup) diced celery
  • 50g (1 small) carrots, diced
  • 49g red onion, diced
  • 15g (1 tablespoon) Hellman’s light mayo
  • 1/4 tbsp + 1/8 tbsp franks red hot or to taste
  • Salt and pepper to taste
  • 75g (1/2 cup) Oikos Blended Non Fat Greek Yogurt

Dinner

  • 115g Ground Turkey (93% lean 7% fat) (raw weight)
  • 92.5g (1/2 cup) cooked quinoa
  • 85g of canned artichoke
  • 149g (1 cup) of cherry tomatoes
  • Season with salt pepper, garlic powder
  • 30g (1 cup) fresh spinach

Snack

  • 16g (2 tablespoons) PBfit All-Natural Peanut Butter Powder
  • 123g (1/2 cup) low fat milk
  • 19g (10 pieces) raspberries
  • Ice cubes or water if desired

Plan 5

Breakfast

  • 2 large eggs (Season with salt & pepper) (100g)
  • 36g (2 pieces) Mission Zero Net Carb Original Tortillas
  • 14g Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese Block, shredded
  • 1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch

  • 101g (1/2 cup) cooked long grain brown rice (cooked weight)
  • 265g (1 small head) cauliflower (4″ dia)
  • 4.5g (1 teaspoon) canola oil
  • 5.7g (2 teaspoons) taco seasoning
  • 113g boneless. skinless chicken breast (raw weight)
  • 4g (1/4 cup) fresh cilantro
  • 67g (1 piece) lime (2 ” dia)
  • 30g (1/2 piece) Roma tomato
  • 1 teaspoon hot sauce for topping or to taste
  • 50g (1/4 piece) avocado sliced / 1 serving
  • 1/4 cup water

Dinner

  • 48g (1 piece) flatbread Flatout Thin Pizza Crust, Rustic White
  • 62g (1/4 cup) 365 by Whole Foods Market, Organic Pizza Sauce
  • 200g boneless. skinless chicken breast (raw weight). Cook without oil, season to taste.
  • 7g 365 by Whole Foods Market, Mozzarella Shred Organic
  • 8g sliced black olives
  • 50g green bell pepper
  • Sprinkle oregano, red pepper flakes

Snack

  • 18g (1 snack size bag) SkinnyPop Original Popcorn
  • 34g (1 bar) Atkins Endulge Chocolate Caramel Mousse Bar

Plan 6

Breakfast

  • 2 large eggs (Season with salt & pepper) (100g)
  • 1 Thomas Light Multigrain English muffin (57g)
  • 1/2 teaspoon olive/canola oil
  • 1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch

  • 56g (dry weight) Barilla Protein Penne Pasta
  • 152g (1/4th bunch) broccoli (raw weight)
  • 1 teaspoon olive oil (4.5g)
  • 200g boneless. skinless chicken breast (raw weight)
  • 1/4 teaspoon salt & 1/8 teaspoon black pepper or to taste
  • 3g (1 clove) garlic, minced
  • 1/2 tablespoon all purpose flour (4g)
  • 92g (1/4 cup + 1/8 cup) low fat milk
  • 10g (2 tablespoons) 365 by Whole Foods Market, Parmesan Shred

Dinner

  • 130g shrimps (raw weight)
  • 6g (2 teaspoons) McCormick Premium Taco Seasoning
  • 149g (1 cup) cherry tomatoes, halved
  • 86g romaine lettuce. chopped
  • 125g (1/2 cup) Goya canned golden corn
  • 1/2 teaspoon olive/canola oil
  • 15g (1 tablespoon) lemon juice
  • 50g rinsed and drained canned black beans
  • 8g chips from Quest Nutrition Tortilla Style Protein Chips packet

Snack

  • 144g (1 cup) whole strawberries 1 bag (30g)
  • Quest Nutrition Cheese Crackers, Cheddar Blast

Plan 7

  • 2 large eggs (Season with salt & pepper)
  • 35g onion
  • 31g tomato
  • 50g baby spinach
  • 1 slice of Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread (28g)
  • 1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch

  • 242g (1 large) apple
  • 300g cucumber
  • 72g (1 large) carrot
  • 100g turkey breast, meat only (raw weight)
  • 2 tablespoons Wish Bone Light Creamy Dressing (30ml)
  • 100g bell pepper

Dinner

  • 1/2 tablespoon olive oil/canola oil + 1/4 tbsp water
  • 1/2 tablespoon lemon juice (6g)
  • 1/4 tablespoons red wine vinegar (optional)
  • 1/4 tablespoons fresh chopped parsley
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon dry oregano
  • 1/4 teaspoon salt Cracked pepper to taste
  • 150g pink salmon (Raw weight) You can remove skin if you like
  • 47g (1 cup) shredded Romaine or Cos Lettuce
  • 47g (1 cup) shredded Romaine or Cos Lettuce
  • 65g (1 Mini) cucumber
  • 30g (1/2 piece) roma tomato, chopped
  • 50g red onion sliced
  • 56g President Fat Free Feta Crumbles (about2x1 inch cube)
  • 65g (1 Mini) cucumber
  • 30g (1/2 piece) roma tomato, chopped
  • 50g red onion sliced
  • 56g President Fat Free Feta Crumbles (about2x1 inch cube)

Snacks

  • 1 pack (32g) Quest Nutrition Tortilla Style Protein Chips, from Variety Pack (nacho cheese , chili lime, loaded taco)
  • 200g (1 medium) apple

Snacks In The Meal Plan

In contrast to my previous high-protein meal plans and meal prep series, this printable 1400 calorie diet plan introduces some convenient, on-the-go snacks. These ready-to-eat options are designed to save you time while ensuring you stay on track.

With a variety of flavors and high-protein content, these snacks aim to support consistency and adherence to the diet.

Wonderful Pistachios Variety pack high protein snack

Wonderful Pistachios No Shells Variety Pack Roasted & Salted Nuts (4), Chili Roasted (3), Honey Roasted (2)

printable 1200 calorie diet pan: peanut butter powder PBfit high protein

Peanut Butter Powder PBfit All-Natural Peanut Butter Powder, From Real Roasted Pressed Peanuts, 8g of Protein

printable 1200 calorie diet plan: skinny pop popcorn low calorie snack

SkinnyPop Original Popcorn (Healthy Popcorn Snacks, Gluten Free)

atkins chocolate caramel mousse bar healthy snack

Atkins Endulge Chocolate Caramel Mousse Bar (Dessert Favorite, 1g Sugar, High in Fiber, 5 Count)

1400 Calorie Diet Plan Printable

Here are two more free 1400 Calorie Diet Plans that you can use if you find 1400 calories a day are working for you:

1400 High Protein Healthy Meal Plan

1400 Calorie Meal Prep Plan

1400 Calorie Diet Plan: Grocery List

Grain Products

  1. Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread – 20.5 oz Loaf
  2. Dave’s Killer Bread Organic Everything Bagels
  3. Thomas’ Light Multi Grain English Muffins
  4. BARILLA Protein+ (Plus) Penne Pasta
  5. Mission Zero Net Carb Original Tortillas
  6. Flatout Thin Pizza Crust
  7. Organic Angel Hair Pasta [You can use pasta of any brand and shape though]
  8. Brown Long Grain Rice
  9. Whole Grain Old Fashioned Oats
  10. Quinoa

Cheese Products

Other Products

  1. Pure Organic Stevia (Zero Calorie)
  2. Zero Calorie Coffee Creamer
  3. Oikos Non-Fat Plain Greek Yogurt OR Chobani® Non-Fat Plain Greek Yogurt or Amazon Fresh, Greek Nonfat Plain Yogurt
  4. Organic Baby Dill Pickles
  5. McCormick Premium Taco Seasoning Mix
  6. McCormick Smoked Paprika
  7. McCormick Perfect Pinch Cajun Seasoning
  8. Garlic Powder
  9. Goya canned corn or Del Monte Fresh Cut Golden Sweet
  10. Cheese String Mozzarella 12 Count, 12 Ounce
  11. Low Fat Milk
  12. Canned artichoke

High Quality Animal Protein

  1. Wild Caught Alaskan Pink Salmon in Spring Water, 2.5 oz. Packet (Box of 12)
  2. Boneless, skinless chicken breast
  3. Shrimps
  4. Large Eggs
  5. 1 can light tuna (canned in water)
  6. Ground Turkey (93% lean, 3% fat)
  7. Turkey breast (meat only)

Salad Dressings & Sauces

Nuts & Nut Products

  1. Peanut Butter Powder
  2. Great Value Natural Almond Butter or SKIPPY Natural Creamy Peanut Butter
  3. Walnuts

Snacks

  1. Pure Protein Bar – Chocolate Peanut Caramel
  2. The Only Bean Crunchy Dry Roasted Edamame Snack Pack (Sea Salt)
  3. Wonderful Pistachios No Shells Variety Pack Roasted & Salted Nuts (4), Chili Roasted (3), Honey Roasted (2)
  4. Gimme – Sea Salt Organic Roasted Seaweed Sheets
  5. Pirate’s Booty Aged White Cheddar Cheese Puffs
  6. Blue Diamonds Almond Dark Chocolate Cocoa Dusted Snacks
  7. SkinnyPop Original Popcorn (Healthy Popcorn Snacks, Gluten Free)
  8. Atkins Endulge Chocolate Caramel Mousse Bar (Dessert Favorite, 1g Sugar, High in Fiber, 5 Count)
  9. Quest Nutrition Cheese Crackers, Cheddar Blast
  10. Quest Nutrition Tortilla Style Protein Chips Variety Pack (Chili Lime, Nacho Cheese, Loaded Taco)

Fruits & Vegetables

  • Lemons
  • Apples
  • Red grapes
  • Red onions
  • Raspberries
  • Zucchini
  • Yellow Squash
  • Bell pepper
  • Garlic
  • Baby Spinach
  • Grape Tomatoes
  • Cherry tomatoes
  • Blackberries
  • Romaine Lettuce
  • Green Beans
  • Celery
  • Carrot
  • Small head cauliflower
  • Cilantro
  • Lime
  • Avocado
  • Broccoli
  • Strawberries
  • Cucumber
  • Parsley

Oils

  • Canola Oil
  • Extra Virgin Olive Oil

Frequently Asked Questions

When will I start seeing results on the 1400 calorie diet plan?

    Curious about when you’ll notice changes on this plan? Given its low-calorie nature, you should start seeing results fairly soon. I recommend checking in after a week of sticking to the plan, but there’s no need to check every single week—once a week should give you a good indication of your progress. Remember, patience and consistency are key to long-term success!

    Is it necessary to take multivitamins with the 1400 calorie diet plan?

      Considering the calorie restriction of this plan, incorporating multivitamins could be beneficial. They help ensure you’re getting all the essential nutrients your body needs, especially with reduced calorie intake. It’s a simple way to support your overall health while following this meal plan.

      How can I increase protein intake on the 1400 calorie diet plan?

        To up your protein intake, focus on adding more high-quality sources such as eggs, turkey, shrimp, salmon, tuna, and lean beef. These foods are not only rich in protein but also low in calories, making them ideal additions to your meals. By including more of these protein sources, you’ll meet your protein needs while sticking to your calorie goals.

        How long should I follow the 1400 calorie diet plan?

          Initially, aim to stick to the plan for a few months. Afterward, transitioning into a maintenance phase for several months before considering another round of weight loss is advisable. This approach helps prevent rapid weight regain often associated with “yo-yo dieting.” Taking breaks between weight loss periods allows your body to adjust and helps you maintain results effectively in the long run.

          What if I still feel hungry on the 1400 calorie diet plan?

            To feel fuller without consuming more calories, incorporate plenty of leafy greens, cucumbers, celery, tomatoes, berries, watermelon, broccoli, and zucchini. These options are rich in fiber, increasing feelings of fullness and satisfaction without significantly raising calorie intake. Plus, they’re packed with nutrients, making them excellent choices for overall health and weight management.

            Who shouldn’t follow the 1400 calorie diet plan?

              This plan may not be suitable for athletes, breastfeeding moms, and pregnant women due to their increased energy and nutrient needs. Athletes require more calories for performance, while breastfeeding moms and pregnant women need extra calories to support milk production and fetal growth. Additionally, those with nut or egg allergies or gluten intolerance should avoid this plan.

              What zero-calorie sweetener is recommended for coffee/tea?

                Stevia is often preferred for its natural, calorie-free sweetness, low glycemic index, and tooth-friendly properties. However, it may have a slight bitter aftertaste, so moderation is advised with any sweetener. Opt for pure stevia products to fully enjoy its benefits, as some blends may compromise its health advantages.

                How can I prevent feeling fatigued or sluggish on the 1400 calorie diet plan?

                    Ensuring you’re getting enough nutrients, staying hydrated, and prioritizing quality sleep are essential for preventing fatigue. Additionally, spacing out meals and snacks evenly throughout the day can help maintain steady energy levels. If fatigue persists, consult with a healthcare professional to rule out any underlying issues.

                    Want a customized plan?

                    I’d love to make a customized plan for you using the foods you want, the requirements you have and the cheat meals you can’t live without! You can reach me at theovenist@outlook.com

                    These are some of the testimonials.

                    simple 1200 calorie meal plan testimonial
                    dietitian meal plans testimonial

                    You can find more here.

                    Final Thoughts: Embracing Your Journey to Wellness

                    1. Remember, every step you take towards a healthier lifestyle is a victory in itself. Be proud of the progress you’ve made and the commitment you’ve shown to your well-being.Trust the process and believe in yourself. With consistency and dedication, you’ll reach your goals and achieve the results you desire.Embrace the journey, knowing that each choice you make is an opportunity to nourish your body and mind. Celebrate the small victories along the way—they add up to significant transformations over time.

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