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1400 Calorie Keto Meal Plan

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

What is a 1400 calorie keto meal plan?

A 1400 calorie keto meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 88 g protein a day over 3 meals.

1400

kcal a day

88

g protein a day

29

g protein a meal

7

days

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

Day 1

1400 kcal · 90 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Avocado250g 2 swaps Keto Pancakes with Berries200g · 380 kcal · 16 g P Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P	250g	380	15	8	32
LunchGrilled Chicken Salad with Olive Oil Vinaigrette300g 2 swaps Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Olive Oil Dressing350g · 450 kcal · 35 g P	300g	450	35	10	30
DinnerBaked Salmon with Asparagus300g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P Ground Beef Stir-Fry with Cabbage and Sesame Oil410g · 570 kcal · 40 g P	300g	570	40	13	40
Total		1400	90	31	102

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

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Day 2

1400 kcal · 85 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastKeto Smoothie with Almond Milk and Berries300ml 2 swaps Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Keto Smoothie with Avocado and Berries300ml · 350 kcal · 15 g P	300ml	350	10	15	28
LunchTuna Salad Lettuce Wraps250g 2 swaps Leftover Pork Chops350g · 400 kcal · 38 g P Sardines on Keto Crackers250g · 400 kcal · 30 g P	250g	400	30	7	28
DinnerBeef Stir-fry with Broccoli and Soy Sauce350g 2 swaps Pan-Seared Halibut with Garlic Butter and Zucchini Noodles450g · 650 kcal · 60 g P Ribeye Steak with Garlic Butter and Broccoli450g · 650 kcal · 50 g P	350g	650	45	16	45
Total		1400	85	38	101

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

Day 3

1400 kcal · 90 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelette with Cheese and Mushrooms250g 2 swaps Avocado Toast on Keto Bread with Fried Egg220g · 400 kcal · 16 g P Scrambled Eggs with Avocado and Spinach300g · 400 kcal · 20 g P	250g	400	20	8	32
LunchCobb Salad with Avocado and Bacon300g 2 swaps Tuna Salad Lettuce Wraps350g · 480 kcal · 38 g P Tuna Salad Lettuce Wraps with Mayonnaise320g · 480 kcal · 35 g P	300g	480	30	11	35
DinnerPork Chops with Creamy Cauliflower Mash300g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Roasted Chicken Thighs with Brussels Sprouts390g · 520 kcal · 38 g P	300g	520	40	11	35
Total		1400	90	30	102

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

Day 4

1400 kcal · 90 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Pecans and Chia Seeds250g 2 swaps Bacon and Egg Muffins200g · 370 kcal · 25 g P Keto Pancakes with Berries200g · 380 kcal · 16 g P	250g	370	18	12	28
LunchChicken Caesar Salad (Keto Dressing)300g 2 swaps Canned Tuna and Olive Oil Salad290g · 430 kcal · 36 g P Turkey and Avocado Lettuce Wraps300g · 430 kcal · 30 g P	300g	430	32	8	30
DinnerShrimp Scampi with Zucchini Noodles300g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	300g	600	40	16	42
Total		1400	90	36	100

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

Day 5

1400 kcal · 89 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado and Egg Boats250g 2 swaps Greek Yogurt Bowl with Almond Butter and Hemp Seeds260g · 390 kcal · 22 g P Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P	250g	390	16	7	33
LunchLeftover Shrimp Scampi250g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Shrimp and Avocado Salad300g · 420 kcal · 30 g P	250g	420	28	10	30
DinnerSteak with Garlic Butter Mushrooms300g 2 swaps Lamb Chops with Roasted Brussels Sprouts360g · 590 kcal · 42 g P Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P	300g	590	45	13	40
Total		1400	89	30	103

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

Day 6

1400 kcal · 77 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastKeto Pancakes with Butter200g 2 swaps Smoked Salmon and Cream Cheese Bites150g · 360 kcal · 22 g P Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P	200g	360	12	11	30
LunchSmoked Salmon and Cream Cheese Roll-ups200g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Leftover Pork Chops350g · 400 kcal · 38 g P	200g	410	25	6	32
DinnerChicken Thighs with Roasted Brussels Sprouts350g 2 swaps Baked Salmon with Asparagus and Butter420g · 630 kcal · 42 g P Butter Basted Ribeye Steak with Asparagus450g · 630 kcal · 48 g P	350g	630	40	10	48
Total		1400	77	27	110

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

Day 7

1400 kcal · 95 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Cheddar Cheese250g 2 swaps Keto Pancakes with Berries200g · 380 kcal · 16 g P Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P	250g	380	20	8	30
LunchTuna Salad Stuffed Bell Peppers300g 2 swaps Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Shrimp and Zucchini Noodles in Garlic Butter350g · 440 kcal · 34 g P	300g	440	30	13	30
DinnerBaked Cod with Lemon and Herbs300g 2 swaps Chicken Thighs with Green Beans250g · 580 kcal · 45 g P Ribeye Steak with Garlic Butter and Broccoli350g · 580 kcal · 45 g P	300g	580	45	10	40
Total		1400	95	31	100

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)

Protein88g

Carbs31.9g

Fat102.6g

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

Eggs18 units
Chicken Breast500g
Salmon Fillets300g
Ground Beef350g
Bacon100g
Pork Chops300g
Shrimp (peeled and deveined)300g
Steak300g
Chicken Thighs350g
Cod Fillets300g

Produce

Spinach200g
Avocado3 units
Mixed Salad Greens200g
Asparagus250g
Mixed Berries (frozen)150g
Lettuce1 head
Broccoli400g
Mushrooms200g
Cauliflower500g
Zucchini400g
Bell Peppers2 units
Brussels Sprouts300g
Lemon1 unit

Dairy

Almond Milk (unsweetened)500ml
Cheese (cheddar or similar)100g
Heavy Cream100ml
Greek Yogurt (full fat)200g
Parmesan Cheese50g
Butter150g

Pantry

Olive Oil250ml
Canned Tuna2 cans (approx. 150g each)
Soy Sauce (low sodium)50ml
Pecans50g
Chia Seeds30g

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 keto 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 1400 kcal plan provides 88 grams of protein per day on average. It is a lower calorie level often chosen by smaller or less active adults who want to eat a little less. The keto setup keeps carbohydrates very low so most calories come from fat and protein. It is less suited to very active or larger adults who need far more food. You get three meals per day across a duration of seven days. Some top protein meals include baked cod with lemon and herbs, beef stir-fry with broccoli and soy sauce, and steak with garlic butter mushrooms. Other top protein choices feature baked salmon with asparagus and chicken thighs with roasted Brussels sprouts.

What a day looks like

Your first day starts with scrambled eggs with spinach and avocado for your morning meal. At midday you eat a grilled chicken salad with olive oil vinaigrette. Your final meal of the day is baked salmon with asparagus. You repeat this pattern of three meals per day over the week. Each meal fits the daily protein target while keeping carbs out of the picture. The food relies heavily on healthy fats and quality protein sources. You will not find any grains or sugars on your plate. Every dish is simple to prepare in your own kitchen.

How to use it

Read the shopping list carefully before you buy your weekly groceries at the store. Plan your cooking schedule so you can prepare meals in large batches ahead of time. You may swap any protein source with a similar one if you prefer a change. Add extra non-starchy vegetables to your plate if you feel hungry between your meals. Make sure you stay hydrated by drinking plenty of plain water throughout the day. Keep track of your daily intake to ensure you stay close to the target numbers. Listen to your body and adjust your meal timings to suit your daily schedule. Store your prepared food safely in the fridge until you are ready to eat.

Read through the complete shopping list before you visit the local grocery store.
Cook your main proteins in large batches to save time during busy weekdays.
Swap any listed protein choice with a similar option that you enjoy more.
Add extra green vegetables to your plate whenever you feel extra hungry.

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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