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When it comes to weight loss, the number of calories you eat matters. Even if you are eating healthy, if you’re eating too much of a good thing, you’re probably not experiencing weight loss. If this is you, getting an idea of what portions look like on a lower calorie diet can make losing weight easier.
In this 1400-calorie meal plan for weight loss, we share 3 day’s-worth of breakfast, lunch, and dinners that are low in calories but highly nutritious. Because it’s not just the calories that’s important, but where those calories are coming from that matters the most.
While everyone’s calorie needs for weight loss vary, a 1400-calorie meal plan is a good place to start for many people. This article provides a 3-day 1400-calorie meal plan for breakfast, lunch, and dinner that supports weight loss. It also answers some common questions on how to determine your calorie needs for weight loss and how you can better stick to your daily calorie allotment without feeling hungry.
Let’s get into it!
1400-Calorie Meal Plan for Weight Loss
This 3-day meal plan includes various types of foods for variety and is super easy to give you a jumpstart. It is also high in both protein and fiber, essential nutrients to keep you full on less calories.
You can learn more about how eating more protein and fiber can keep you full in these blogs on volume eating and the importance of protein for weight loss.
If you’re following a 1400-calorie meal plan, you can use these portions, such as 4 ounces protein and 1 cup veggies, as a guide to mix-and-match different options. Once you have a starting point, it becomes really easy to swap things around, such as vegetarian proteins or other vegetables for variety!
Day 1
Breakfast:
- 3 scrambled eggs with 1 cup spinach
- 1/4 avocado
- 1 slice whole-grain toast
Snack 1:
- Greek yogurt (6 oz) with 1 tbsp chia seeds and 1/4 cup mixed berries
Lunch:
- Grilled chicken breast (4 oz)
- Quinoa (1/2 cup cooked)
- Steamed broccoli (1 cup) with 1 tsp olive oil
Snack 2:
- 1 medium apple
- 10 almonds or pistachios (I personally love Wonderful Pistachios variety packs, especially the chili roasted flavor)
Dinner:
- Baked salmon (4 oz)
- Roasted sweet potatoes (1/2 cup)
- Mixed green salad (2 cups) with cucumbers, tomatoes, and 2 tbsp balsamic vinaigrette
Approximate calories: 1400
Protein: 105g
Fiber: 30g
Day 2
Breakfast:
- 1/2 cup oatmeal made with 1/2 cup unsweetened almond milk
- 1 scoop protein powder (Orgain is a quality brand)
- 1 tbsp peanut butter
Snack 1:
- Cottage cheese (1/2 cup) with 1/4 cup pineapple
Lunch:
- Grilled turkey burger (4 oz) on a whole-wheat bun
- Mixed green salad (1 cup) with 1 tbsp olive oil and lemon juice
- 1/2 cup carrot sticks
Snack 2:
- 1 boiled egg
- 1/2 cucumber sliced
Dinner:
- Grilled shrimp (4 oz) with zucchini noodles (1 cup)
- Tomato sauce (1/2 cup) and 1 tbsp parmesan cheese
Approximate calories: 1400
Protein: ~110g
Fiber: ~32g
Day 3
Breakfast:
- Smoothie with 1 scoop protein powder, 1/2 banana, 1 cup spinach, 1 tbsp ground flaxseeds, and 1 cup unsweetened almond milk
Snack 1:
- Hummus (2 tbsp) with carrot and celery sticks (1 cup total)
Lunch:
- Tuna salad (made with 1 can tuna, 1 tbsp light mayo, 1 tbsp Greek yogurt, diced celery, and cucumber) served on a bed of mixed greens (2 cups)
Snack 2:
- 1/2 cup edamame (steamed)
Dinner:
- Grilled chicken breast (4 oz)
- Roasted Brussels sprouts (1 cup) and butternut squash (1/2 cup) with 1 tsp olive oil
Approximate calories: 1400
Protein: 100g
Fiber: 34g
I use the Meal planning app EatLove with clients, which provides thousands of easy meal and snack ideas to match your nutrition needs. Think of it as a personalized meal plan you can swap at any time, each and every day so you don’t have to think!
How many calories do you need to lose weight?
There is not a specific calorie amount required for weight loss. Everyone’s calorie needs are different, and this 1400-calorie meal plan is just an example. In my experience, my clients typically eat anywhere from 1400-1800 calories for sustainable weight loss, depending on their weight, activity level, and medical history.
It is not recommended to go below 1200 calories a day, as this is too low and not sustainable for most people. Going this low can cause problems such as fatigue, dizziness, hunger, nausea, headaches, or nutrient deficiencies. Being too restrictive is also difficult to adhere to and increases the chances of weight regain, even if you initially lost weight on a very low-calorie diet.
Many people who have undergone weight loss surgery are instructed to follow a very low-calorie diet like this. But because they physically can’t eat a lot, this calorie level is more appropriate for this population. However, this is why it’s so essential to take vitamins, minerals, and protein shakes to fill in any potential gaps from the low-calorie diet.
If you’re unsure how many calories you need to lose weight, many calorie-counting apps like MyFitnessPal or Lose It! can estimate this for you using a simple formula. In my sustainable weight loss program, I help you figure out exactly what to eat within the recommended calorie level and have access to your food log so I can give you real time feedback.
How can I stick to a low-calorie diet?
If you’re used to eating more, reducing your calories may initially feel scary. Fortunately, there are several things you can do to make it easier to stick to a lower-calorie level, and feel satisfied.
Choose your foods wisely
Being strategic with the type of foods you eat is essential for maintaining a lower calorie diet. You can eat 1,400 calories and be satisfied or be absolutely starving, depending on the choices you make. Prioritize fiber, protein, and more whole foods over packaged foods whenever possible.
While you do not have to make everything from scratch (who has time for that?), limiting restaurant and takeout meals is important. Anything you make at home, even if it’s somewhat premade or a frozen meal, will be a healthier choice than takeout.
Eat slower
When you eat more slowly, you give your body time to recognize it’s getting full. Observational studies show it takes at least 20-30 minutes for your body to signal your brain that you’re full. If this is true, this means most of us are probably not waiting long enough to see if they’re still hungry. If you’re eating too fast, this can lead to overeating and going over your daily calorie needs, even if you’re choosing healthy food.
Take your time whenever possible, pausing in between bites to put your fork down and sip on water. You can also step away from the table to clean up dishes, tend to your kids, etc so you force that pause to recognize when you’re getting full. My clients who learn how to slow down their eating are able to reduce their calorie intake significantly without actively trying to!
*Tip: If you struggle to slow down, you can try using a smaller plate instead. This ensures your portions are smaller if you tend to finish your meal very quickly.
Allow flexibility and your favorite foods
Nobody wants to eat the same thing every day. If you get bored easily or are getting bored now, remember to add some variety. You don’t have to eat chicken every day just because it’s a good protein source. There are plenty of others, such as shrimp, tofu, or lean beef that fit this bill and can introduce different flavors to your palate.
Allowing flexibility and your favorite foods, even if some of them are higher in calories, will help make your plan easier to stick to. You can work around your favorite foods and fit them in!
Track portions
In order to stay within a certain calorie level, tracking portions (and measuring your food, if needed) can be super helpful. Most people tend to underestimate their calorie intake, which can lead to frustration when you think you’re doing all the right things but you’re not losing weight. Tracking what you’re eating, even just temporarily until you get a better handle on what your portions should be, can be very eye opening in this way.
Remember that too much of anything is not good
Many of my clients come to me eating relatively healthy foods. However, the problem is a lot of times they’re eating too much of it. Even “healthy” foods can cause weight gain if you’re going over your calorie limit, so moderation is still key.
If you need help finding a plan that helps you lose weight but doesn’t leave you feeling hungry, I’m accepting new clients into my sustainable weight loss program. Contact me to schedule a free call to see if it’s a good fit for your goals.
