1400 Calorie High Protein Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the High Protein diet, designed to help build muscle strength and improve satiety, featuring quality protein sources for optimal health and performance.
Looking to lose weight with a 1400 calorie meal plan? For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
Protein Silver Dollar Blueberry Pancakes
1 serving
Cinnamon Toast
1 slice
Lunch
Cottage Cheese and Hummus Sandwich
1 sandwich
Bell Pepper and Hummus Snack
1 serving
Dinner
Fish Burger
1 burger
Lebanese Fresh Thyme Tomato Salad
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 1402 Calories, 104g protein, 65g fat, and 111g carbs (83g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
Spinach and Mushroom Breakfast Scramble 1 serving
Lunch
Blackberry Yogurt Parfait 1 serving
Green salad 1 serving
Dinner
Chicken Fajitas 1 serving
Garlic Spinach 1 serving
Snack
Almonds 1 ounce
Day 2
Breakfast
Peaches and Almond Butter on Toast 1 serving
Lunch
Greek Yogurt with Blue and Blackberries 1 serving
Mediterranean Chopped Salad 1 serving
Dinner
Taco Bowl Salad 1 serving
Grilled Asparagus 1 serving
Snack
Peanut Butter & Celery 1 serving
Day 3
Breakfast
Raspberry Peanut Butter Protein Smoothie 1 serving
Cinnamon Toast 1 slice
Lunch
Blackberry Yogurt Parfait 1 serving
Oranges 0.5 fruit
Dinner
One Pan Balsamic Chicken and Veggies 1 serving
Balsamic Arugula Salad 1 serving
Snack
Almonds 1 ounce
Day 4
Breakfast
Peaches and Almond Butter on Toast 1 serving
Lunch
Greek Yogurt with Blue and Blackberries 1 serving
Mediterranean Chopped Salad 1 serving
Dinner
Taco Bowl Salad 1 serving
Grilled Asparagus 1 serving
Snack
Peanut Butter & Celery 1 serving
Day 5
Breakfast
Raspberry Peanut Butter Protein Smoothie 1 serving
Blueberries 0.5 cup
Lunch
Nonfat yogurt 0.5 bowl
Dinner
One Pan Balsamic Chicken and Veggies 1 serving
Balsamic Arugula Salad 1 serving
Snack
Peaches & Almond Butter on Toast 1 serving
Day 6
Breakfast
Spinach, Swiss, and Egg White Omelet 1 serving
Cucumber Avocado Toast 1 serving
Lunch
Vanilla Banana Protein Shake 1 serving
Lebanese Tomato and Onion Salad 1 serving
Dinner
Taco Bowl Salad 1 serving
Garlic Spinach 0.5 serving
Snack
Greek Yogurt with Blue and Blackberries 1 serving
Day 7
Breakfast
Blackberry Yogurt Parfait 1 serving
Oranges 0.5 fruit
Lunch
Raspberry Peanut Butter Protein Smoothie 1 serving
Mediterranean Chopped Salad 1 serving
Dinner
Chicken Fajitas 1 serving
Grilled Asparagus 0.5 serving
Snack
Peanut Butter & Celery 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more