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1400 Calorie Low-Carb Meal Plan

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

What is a 1400 calorie low-carb meal plan?

A 1400 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 102 g protein a day over 4 meals.

1389

kcal a day

102

g protein a day

26

g protein a meal

7

days

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

Day 1

1400 kcal · 104 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Feta200g 2 swaps Omelet with Bell Peppers and Feta230g · 360 kcal · 22 g P Scrambled Eggs with Bacon and Tomatoes200g · 340 kcal · 20 g P	200g	350	25	6	25
LunchGrilled Chicken Salad with Avocado250g 2 swaps Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Chicken Caesar Salad (no croutons)250g · 450 kcal · 35 g P	250g	450	35	10	30
DinnerBaked Salmon with Roasted Asparagus220g 2 swaps Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	220g	500	40	6	35
SnackAlmonds30g 2 swaps Cucumber Slices with Cream Cheese150g · 100 kcal · 3 g P Greek Yogurt150g · 100 kcal · 10 g P	30g	100	4	1	9
Total		1400	104	23	99

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

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Day 2

1400 kcal · 103 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Berries and Chia Seeds250g 2 swaps Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Greek Yogurt with Pecans180g · 300 kcal · 18 g P	250g	300	20	15	18
LunchTuna Salad Lettuce Wraps200g 2 swaps Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P	200g	400	30	7	28
DinnerLean Ground Beef Stir-fry with Broccoli250g 2 swaps Baked Chicken Thighs with Cauliflower Mash420g · 550 kcal · 45 g P Beef Stir-Fry with Cabbage and Sesame Oil380g · 550 kcal · 42 g P	250g	550	45	14	35
SnackCheese Stick30g 2 swaps Almonds25g · 150 kcal · 5 g P Hard Boiled Egg and Salt100g · 150 kcal · 13 g P	30g	150	8	3	12
Total		1400	103	39	93

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

Day 3

1400 kcal · 105 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelette with Mushrooms and Bell Peppers180g 2 swaps Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P Greek Yogurt with Nuts and Seeds200g · 320 kcal · 18 g P	180g	320	22	4	24
LunchCobb Salad with Turkey Breast230g 2 swaps Canned Tuna and Mixed Green Salad with Olive Oil350g · 480 kcal · 40 g P Leftover Baked Chicken with Cauliflower Mash380g · 480 kcal · 42 g P	230g	480	38	10	32
DinnerPork Tenderloin with Green Beans200g 2 swaps Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	200g	500	42	16	30
SnackCucumber Slices with Cream Cheese150g 2 swaps Almonds30g · 100 kcal · 4 g P Greek Yogurt150g · 100 kcal · 10 g P	150g	100	3	4	8
Total		1400	105	34	94

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

Day 4

1370 kcal · 103 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastCottage Cheese with Walnuts250g 2 swaps Greek Yogurt with Walnuts240g · 330 kcal · 20 g P Omelet with Mushrooms and Cheddar210g · 330 kcal · 21 g P	250g	330	25	13	20
LunchShrimp and Zucchini Noodles220g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	220g	420	32	17	25
DinnerRoasted Chicken Thighs with Brussels Sprouts230g 2 swaps Baked Chicken Thighs with Cauliflower Mash420g · 550 kcal · 45 g P Beef Stir-Fry with Cabbage and Sesame Oil380g · 550 kcal · 42 g P	230g	550	40	12	38
SnackHard-Boiled Egg50g	50g	70	6	0	5
Total		1370	103	42	88

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

Day 5

1400 kcal · 94 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoked Salmon and Cream Cheese Roll-ups150g 2 swaps Omelet with Bell Peppers and Feta230g · 360 kcal · 22 g P Smoked Salmon and Cream Cheese Bites150g · 360 kcal · 22 g P	150g	360	20	3	30
LunchLentil Soup (low-carb version)300g 2 swaps Shrimp Avocado Salad with Lemon Dressing320g · 380 kcal · 30 g P Tuna Salad Lettuce Wraps220g · 380 kcal · 30 g P	300g	380	25	25	20
DinnerSteak with Cauliflower Mash230g 2 swaps Baked Pork Chops with Creamy Mushroom Sauce420g · 560 kcal · 45 g P Pork Chop with Roasted Zucchini and Olive Oil400g · 560 kcal · 48 g P	230g	560	48	13	35
SnackOlives50g 2 swaps Almonds30g · 100 kcal · 4 g P Cucumber Slices with Cream Cheese150g · 100 kcal · 3 g P	50g	100	1	2	10
Total		1400	94	43	95

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

Day 6

1350 kcal · 93 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado Smoothie (low-carb)300ml 2 swaps Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P Greek Yogurt with Pecans180g · 300 kcal · 18 g P	300ml	300	15	11	22
LunchChicken Caesar Salad (no croutons)250g 2 swaps Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Avocado250g · 450 kcal · 35 g P	250g	450	35	10	30
DinnerBaked Cod with Lemon and Herbs200g 2 swaps Baked Cod with Lemon Butter and Green Beans400g · 480 kcal · 42 g P Chicken Thighs with Roasted Brussels Sprouts350g · 480 kcal · 35 g P	200g	480	40	8	32
SnackPecans20g 2 swaps Almonds20g · 120 kcal · 4 g P Macadamia Nuts20g · 120 kcal · 2 g P	20g	120	3	2	11
Total		1350	93	31	95

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

Day 7

1400 kcal · 113 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Smoked Salmon180g 2 swaps Scrambled Eggs with Spinach and Feta250g · 380 kcal · 24 g P Bacon and Egg Muffins200g · 370 kcal · 25 g P	180g	380	28	4	28
LunchLeftover Baked Cod180g 2 swaps Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P	180g	400	35	2	28
DinnerLamb Chops with Roasted Zucchini220g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Baked Salmon with Asparagus400g · 520 kcal · 45 g P	220g	520	40	11	35
SnackGreek Yogurt150g 1 swap String Cheese30g · 100 kcal · 7 g P	150g	100	10	6	4
Total		1400	113	23	95

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)

Protein102.1g

Carbs33.6g

Fat94.1g

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

Eggs1.5 dozen
Chicken Breast500g
Salmon Fillets2 x 150g
Lean Ground Beef250g
Turkey Breast slices200g
Pork Tenderloin200g
Shrimp (peeled and deveined)250g
Chicken Thighs (boneless, skinless)250g
Smoked Salmon200g
Beef Steak (e.g., sirloin)200g
Cod Fillets2 x 150g
Lamb Chops2 x 150g

Produce

Spinach300g
Avocado3 medium
Asparagus300g
Mixed Berries (frozen or fresh)200g
Romaine Lettuce1 head
Broccoli400g
Mushrooms200g
Bell Peppers2 medium
Green Beans300g
Cucumber1 large
Zucchini2 medium
Brussels Sprouts300g
Cauliflower500g
Lemon1
Fresh Herbs (e.g., parsley, dill)1 small bunch

Dairy

Feta Cheese100g
Greek Yogurt (plain, full-fat)750g
Cheese Sticks4
Cream Cheese150g
Cottage Cheese (full-fat)250g

Pantry

Almonds100g
Chia Seeds50g
Canned Tuna (in water)2 x 150g cans
Walnuts100g
Red Lentils100g
Olives (black or green)100g
Pecans50g

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
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BMR calculator
Your resting energy, the floor under any calorie target.
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About this plan

Many people search for a 1400 calorie low-carb 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 menu brings an average daily protein of 102 grams for your daily needs. It is built for a low-carb diet to fit your goal. This is a lower calorie level, often chosen by smaller or less active adults who want to eat a little less. Larger adults or those who move a lot may find this amount too low for their day. Carbohydrates are kept lower, so meals lean on protein, vegetables and fats. The plan is set up for 7 full days of meals. Each day features 4 meals spread out across your morning and afternoon.

What a day looks like

Your day splits across 4 distinct eating times for steady meals. Day one starts with scrambled eggs with spinach and feta for breakfast. Lunch brings a grilled chicken salad with avocado to enjoy midday. Dinner features baked salmon with roasted asparagus to round out the day. A small portion of almonds serves as your snack between meals. Other top protein meals like steak with cauliflower mash rotate through the week. You will also see lean ground beef stir fry with broccoli on your calendar. Pork tenderloin with green beans and baked cod with lemon and herbs appear too.

How to use it

Read the shopping list carefully before you head out to the local grocery store. Plan your weekly meals ahead of time so you never miss a single target. Cook your proteins in large batches over the weekend to save precious time later. Swap any protein for a similar choice if you prefer a different taste today. Add extra non starchy vegetables to your plate if you still want more food. Keep your daily intake close to the min daily kcal or max daily kcal limits provided here. Track your meals daily to make sure your total intake stays near the target levels. Enjoy your food and follow these simple steps closely throughout the week.

Read the full shopping list before you buy your food items.
Cook your main protein foods in large batches on the weekend.
Swap your main protein choice for a similar item when needed.
Add extra green vegetables to your plate whenever you want more food.

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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