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1400 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1400 calorie high-protein meal plan?

A 1400 calorie high-protein meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 111 g protein a day over 4 meals.

1400

kcal a day

111

g protein a day

28

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1400 kcal · 115 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Feta250g 2 swaps Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	250g	350	25	9	24
LunchGrilled Chicken Salad with Mixed Greens350g 2 swaps Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Chicken Breast and Sweet Potato Mash380g · 450 kcal · 45 g P	350g	450	40	16	25
DinnerBaked Salmon with Roasted Asparagus300g 2 swaps Baked Cod with Steamed Broccoli400g · 400 kcal · 45 g P Baked Haddock with Lemon and Herbs200g · 400 kcal · 45 g P	300g	400	35	9	25
SnackGreek Yogurt with Berries200g 2 swaps Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Cheddar Cheese Cubes60g · 200 kcal · 12 g P	200g	200	15	17	8
Total		1400	115	51	82

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1400 kcal · 115 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Smoothie with Spinach and Almond Milk400ml 2 swaps Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	400ml	380	30	25	18
LunchLentil Soup with a Side Salad450g 2 swaps Black Bean Burgers on Whole Wheat Buns250g · 420 kcal · 20 g P Chicken Salad Lettuce Wraps350g · 420 kcal · 30 g P	450g	420	25	40	18
DinnerLean Beef Stir-fry with Broccoli350g 2 swaps Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	350g	450	40	28	20
SnackCottage Cheese with Sliced Tomato150g 2 swaps Cottage Cheese with Cucumber180g · 150 kcal · 20 g P Cottage Cheese with Pineapple Chunks150g · 150 kcal · 15 g P	150g	150	20	6	5
Total		1400	115	99	61

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1400 kcal · 115 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Protein Powder and Nuts300g 2 swaps Cottage Cheese Pancakes with Berries300g · 400 kcal · 30 g P Protein Smoothie with Spinach and Berries400ml · 400 kcal · 30 g P	300g	400	30	36	15
LunchTuna Salad Lettuce Wraps300g 2 swaps Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast Salad with Avocado240g · 400 kcal · 45 g P	300g	400	35	9	25
DinnerChicken Breast with Quinoa and Steamed Green Beans350g 2 swaps Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	350g	450	45	34	15
SnackApple Slices with Peanut Butter100g 2 swaps Almonds25g · 150 kcal · 5 g P Almonds and Apple Slices100g · 150 kcal · 4 g P	100g	150	5	15	8
Total		1400	115	94	63

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1400 kcal · 102 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Tofu with Turmeric and Veggies250g 2 swaps Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P	250g	350	20	18	22
LunchSalmon and Avocado Salad300g 2 swaps Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Chicken Breast and Sweet Potato Mash380g · 450 kcal · 45 g P	300g	450	30	20	28
DinnerLean Turkey Meatballs with Zucchini Noodles350g 2 swaps Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	350g	450	40	28	20
SnackHard-Boiled Eggs100g 2 swaps Cheese Stick30g · 150 kcal · 8 g P Cottage Cheese with Cucumber180g · 150 kcal · 20 g P	100g	150	12	3	10
Total		1400	102	69	80

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1400 kcal · 125 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Parfait with Granola and Berries250g 2 swaps Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	250g	380	25	30	18
LunchChicken and Vegetable Skewers300g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	300g	420	40	20	20
DinnerCod Fillet with Lemon and Herbs, served with Roasted Sweet Potato350g 2 swaps Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	350g	450	40	39	15
SnackSmall Protein Shake250ml 2 swaps Cottage Cheese with Cucumber180g · 150 kcal · 20 g P Cottage Cheese with Pineapple Chunks150g · 150 kcal · 15 g P	250ml	150	20	6	5
Total		1400	125	95	58

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1400 kcal · 95 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelette with Mushrooms and Bell Peppers250g 2 swaps Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	250g	350	25	11	23
LunchChickpea Salad with Cucumber and Tomato350g 2 swaps Beef and Vegetable Skewers230g · 400 kcal · 35 g P Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P	350g	400	20	46	15
DinnerPork Tenderloin with Brussels Sprouts300g 2 swaps Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	300g	450	45	23	20
SnackRice Cakes with Avocado150g 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 5 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	150g	200	5	18	12
Total		1400	95	98	70

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1400 kcal · 110 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastCottage Cheese Pancakes with Berries300g 2 swaps Oatmeal with Protein Powder and Nuts300g · 400 kcal · 30 g P Protein Smoothie with Spinach and Berries400ml · 400 kcal · 30 g P	300g	400	30	30	18
LunchLeftover Pork Tenderloin Salad300g 2 swaps Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast Salad with Avocado240g · 400 kcal · 45 g P	300g	400	35	20	20
DinnerBaked Chicken Thighs with Mixed Roasted Vegetables350g 2 swaps Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Cod with Garlic Butter and Brussels Sprouts380g · 450 kcal · 40 g P	350g	450	40	28	20
SnackSmall handful of Almonds30g 2 swaps Almonds25g · 150 kcal · 5 g P Almonds and Apple Slices100g · 150 kcal · 4 g P	30g	150	5	6	12
Total		1400	110	84	70

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1400 kcal (±50)

Protein111g

Carbs84.3g

Fat69.1g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken Breasts1.2 kg
Salmon Fillets600 g
Lean Ground Beef300 g
Lean Ground Turkey300 g
Cod Fillets300 g
Pork Tenderloin600 g
Eggs1.5 dozen
Tofu (firm)250 g
Tuna (canned in water)2 cans

Produce

Spinach (fresh)300 g
Mixed Greens2 bags
Asparagus400 g
Broccoli500 g
Bell Peppers3
Mushrooms250 g
Green Beans300 g
Zucchini2 medium
Sweet Potato1 large
Brussels Sprouts400 g
Tomatoes4 medium
Cucumber1 large
Avocado2 ripe
Berries (mixed, fresh or frozen)400 g
Apple2 medium
Lemon1

Dairy

Almond Milk (unsweetened)1 litre
Greek Yogurt (plain, 0-2% fat)1 kg
Cottage Cheese (low fat)500 g
Feta Cheese100 g

Pantry

Lentils (dried)200 g
Chickpeas (canned)1 can
Quinoa200 g
Oats (rolled)300 g
Protein Powder (whey or plant-based)200 g
Almonds (raw)100 g
Peanut Butter (natural)100 g
Rice Cakes1 pack
Olive Oil1 bottle
Herbs and Spices (e.g., turmeric, garlic powder, onion powder, mixed herbs)Assorted

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1400 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1400 calorie high-protein meal plan for weight loss. Whether 1400 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This high-protein routine provides 1400 kcal per day with an average daily protein intake of 111 grams. It fits smaller or less active adults who want to eat fewer calories overall. It does not suit very active or larger adults at this low calorie level. Protein forms the core of each meal and snack. You get four set meal times on each of the seven days. Typical high-protein foods include chicken breast with quinoa and steamed green beans, pork tenderloin with brussels sprouts, and baked chicken thighs with mixed roasted vegetables. Other regular meals feature chicken and vegetable skewers or cod fillet with lemon and herbs, served with roasted sweet potato.

What a day looks like

Your first day starts with scrambled eggs with spinach and feta for breakfast. Lunch brings a grilled chicken salad with mixed greens. Dinner consists of baked salmon with roasted asparagus. A snack of greek yogurt with berries rounds out the day. Daily protein stays inside a range between 95 and 125 grams. Every single day keeps your energy intake at 1400 kcal total. The schedule splits your food evenly across four distinct eating slots. You find real food items throughout the full week without any complex steps. Simple routines make daily food choices clear and direct.

How to use it

Preparation starts when you check the weekly shopping list for all required items. You can cook large batches of protein foods ahead of time for convenience. Feel free to swap any protein source for a similar option from the list. Extra low calorie vegetables can join your plate if you feel hungry. Daily meal planning becomes much easier when you follow this clear layout. Your food choices stay organized across all seven days of the week. Each meal keeps your protein intake high while total calories remain controlled. Simple daily actions help you stick to your planned routine without fuss.

Cook your chicken and pork ahead of time to save busy evening hours.
Swap cod fillet for another plain fish option if you prefer different flavors.
Add extra green beans or mixed greens to your plate during any meal.
Check the shopping list before you go to the market each week.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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