Hunting a 1400 calorie high protein plan that is both effective and delicious? Well, search’s over because I am here to guide you on a 1400 calorie protein-packed journey to a healthier you!

What is a 1400 calorie high protein healthy meal plan?

A 1400 calorie high protein diet plan is a meal plan designed to provide an adequate amount of protein while restricting overall calorie intake to 1400 calories per day. The plan typically emphasizes protein-rich foods, such as lean meats, fish, eggs, dairy, legumes, and nuts, to promote satiety, muscle maintenance, and weight loss.

A typical 1400 calorie high protein diet plan may include:

  • Three meals per day plus one or two snacks
  • Each meal includes a lean protein source (e.g., chicken breast, fish, tofu, eggs), a serving of non-starchy vegetables (e.g., broccoli, spinach, peppers), and a small serving of a complex carbohydrate (e.g., brown rice, sweet potato)
  • Snacks may include a small serving of protein (e.g., Greek yogurt, cottage cheese, nuts) and/or a serving of fruit or vegetables
  • Water and other non-caloric beverages are encouraged

This type of diet plan can help people lose weight while preserving muscle mass, and it may also help control blood sugar levels and promote satiety. However, it’s important to note that individual calorie and nutrient needs vary based on factors such as age, gender, weight, and physical activity level. It’s always a good idea to consult with a registered dietitian to tailor a meal plan to your specific needs and preferences.

Who is this high protein diet suitable for?

This 1400 calorie high protein diet plan is ideal for those who want to lose weight, get healthy, and still enjoy plenty of protein in their meals. Protein is essential for building and maintaining muscle mass, keeping you full and satisfied, and boosting your metabolism. Most low-calorie diets often lack protein, which can lead to muscle loss, slower metabolism, and decreased energy levels.

How much protein does this 1400 calorie healthy meal plan contain?

Now, you might be wondering how much protein is included in this four-week high protein meal plan for weight loss. Well, my meal plan provides 139-149g of protein per day/meal plan while still keeping the calories low at 1400 calories per day. The best part is that all the protein is derived from whole foods, so there is no need for protein powder!

What kind of protein does this plan contain?

This high protein low calorie diet plan features a diverse range of protein sources, including lean meats, fish, eggs, dairy products, beans, legumes, nuts and some vegetables. With such a variety of protein sources, you won’t get bored with your meals, and you’ll be giving your body the nutrients it needs to thrive.

What does this 1400 calorie high protein diet contain?

In addition to the delicious recipes, this 1400 calorie high protein healthy meal plan also includes detailed nutritional information for each meal, ensuring that you stay within your daily caloric and nutritional targets. You’ll also find detailed instructions for each recipe, making it easy for you to prepare delicious and healthy high protein meals with confidence.

What kind of meals are included?

Looking to find out what types of foods are included in the 1400 calorie high protein plan? I have provided a quick overview of the healthy high protein meals recipes that you can expect to enjoy during the four-week program:

Week 1:

  • Breakfast: Spinach and mushroom omelet
  • Lunch: Grilled Lemon Herb Chicken Salad
  • Dinner: Low Calorie Protein Pizza
  • Snack: Greek Yogurt with Berries & Almonds

Week 2:

  • Breakfast: Veggie & Cheese Omelet
  • Lunch: Tuna & Egg Salad
  • Dinner: Tomato Sauce Pasta with Mushrooms
  • Snack: 1 large orange

Week 3:

  • Breakfast: Pancakes with Maple Syrup & Raspberries
  • Lunch: Healthy Chicken Veggie Stir Fry
  • Dinner: Cajun Shrimp Salad with Yogurt Dressing
  • Snack: Boiled Eggs

Week 4:

  • Breakfast: Soft scrambled eggs on toasted bagel
  • Lunch: Grilled Salmon with Edamame
  • Dinner: Grilled Beef Steak
  • Snack: Raspberry Lemon Pops


When it comes to your health and nutrition, precision is key. That’s why I take the utmost care in calculating nutrition information for these meal plans, ensuring that every detail is correct and accounted for.

I manually and carefully calculate all the nutrition facts (in my 4-week 1400 calorie high protein plan below) from the USDA Food Central Database – the largest and most accurate nutritional database available. This means that you can trust that you are receiving the most precise information possible, allowing for an accurate and carefully controlled calorie, protein, carbohydrate, and fat intake, and hence effective 1400 calorie diet for weight loss!


Here’s my high protein meal plan for weight loss:

More Free Online Diet Plans

Meal Plans Menu
Meal Plan Menu


Reach me here so we can create a personalized plan that suits your specific needs, and I’ll be there to support and guide you through your journey to a healthier lifestyle. Don’t hesitate to reach out to me for any questions or concerns you may have regarding a low calorie high protein meal plan. Together, we can continue to prioritize your health and wellness for the long-term.


Is a 1400 calorie high protein plan appropriate for everyone?

No, a 1400 calorie diet may not be appropriate for everyone as individual calorie needs vary based on factors such as age, gender, weight, and physical activity level. It’s important to consult with a healthcare professional or registered dietitian before starting any diet plan to ensure it’s safe and effective for you.

Can a 1400 calorie High protein meal plan for weight loss work?

Yes, a 1400 calorie diet can help with weight loss as it provides a calorie deficit for most people. However, sustainable weight loss involves long-term changes in eating habits and lifestyle rather than short-term calorie restriction.

Is it safe to follow a 1400 calorie high protein plan long-term?

It’s not recommended to follow a 1400 calorie High protein meal plan for weight loss long-term without the supervision of a healthcare professional or registered dietitian. Prolonged calorie restriction can lead to nutrient deficiencies, muscle loss, and a slowed metabolism.

What types of foods should be included in a 1400 high protein plan?

A 1400 calorie diet should include healthy high protein meals with a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean protein sources, and healthy fats.

Can a 1400 calorie diet be vegetarian or vegan?

Yes, a 1400 calorie diet can be vegetarian or vegan by including plant-based protein sources such as beans, lentils, tofu, tempeh, nuts, and seeds.

Is it necessary to count calories on a 1400 calorie diet?

Counting calories can be helpful for some people on a 1400 calorie diet, but it’s not necessary for everyone. A focus on nutrient-dense foods and portion control can also be effective in achieving a calorie deficit.

Other Diet Plans

If you like the meal plans offered in this 1400 calorie meal plan, but prefer to consume higher or lower calories, you can choose from High Protein Diet Plan Set that ranges from 1200-2100 calories.

Or you can get different meals in my Meal Prep Diet Plan Set!


I want to express my gratitude to all those who are reading this and adhering to my dietary plans. Your dedication to improving your health and well-being is truly commendable. Changing eating habits and lifestyle can feel overwhelming, but it’s important to know that you have support along the way. Assistance is available to help you transform your life.

I encourage you to to approach this process with kindness and self-compassion. Remember that progress, rather than perfection, is what counts. Every day is an opportunity to make healthy choices and get closer to your goals.

When faced with difficulties or setbacks, consider them as natural parts of the journey. Use them to learn and develop, and do not be too harsh on yourself. Keep reminding yourself of your “why” – the reason why you embarked on this journey – and use it as a source of inspiration.

Lastly, make sure to celebrate your accomplishments along the way, no matter how small they may seem. Every healthy choice you make is a step towards success, and you should be proud of yourself for each one.

So continue to do well and know that I am rooting for you!

Leave a Reply

Your email address will not be published. Required fields are marked *