1400 Calorie Keto Meal Plan

When the 1400 calorie keto meal plan first came into the spotlight, a lot of people argued about its effectiveness due to the higher fat content within the diet plan.

Well, the same misconception disappeared in a whisker once they came to know about the unending benefits of this plan in regards to their health and wellbeing.

A Keto diet helps you in keeping your health and fitness at check while further facilitating your weight loss goals alongside.

Although many people still complain about the various side effects of the  1400 calorie keto meal plan, it’s all about following the right guidelines in the same context.

Guidelines to follow during the 1400 calorie keto meal plan

Keep a track of your carbs

The 1400 calorie keto meal plan is all about minimizing your carbs intake and this is where you have to pay the most attention on a daily basis. While doing that, you must eliminate all the processed carbs from your diet while replacing them with their healthier counterparts.

Go for the healthy fats

Although the keto diet comprises of higher fat content, you must always go for healthy fat options. People generally take fats in a bad context and this is where it all goes wrong for them. Consumption of healthy fats in smaller amounts can make you feel filled for longer hours and this is where you can end up consuming fewer calories during the day.

Bulk up on the non-starchy vegetables

When it comes to vegetables, always opt for non-starchy vegetables like broccoli, spinach, asparagus, and so on. All these veggie options carry fewer calories than their starchy counterparts and this is where all the magic happens in your 1400 calorie keto meal plan.

Opt for homecooked food

Keep this rule for life if you are following any diet plan, and not just Keto. Home-cooked food is hygienic and comes without any unhealthy condiments and preservatives that may bring various health issues into play for your body.

Binge on fermented vegetables

It’s a fact that skipping fiber-rich whole grains and fruits would bring issues like constipation during the ket diet. Hence, binging on fermented veggies can actually help you in keeping all such issues at bay.

Weekly sample 1400 calorie keto meal plan

Day 1.

1400 calorie keto meal plan - tuna avocado salad

1400 calorie keto meal plan – tuna avocado salad

Breakfast- 1 serving of eggs, cheese, and turkey omelet

Snack-  1 serving of cheese slices

Lunch- 2 servings of tuna avocado salad with 1 serving of cheese slices

Snack- Almonds(1 oz)

Dinner- 2 servings of steamed broccoli with parmesan cheese

Total calories for the day-1389

 

Day 2.

1400 calorie keto meal plan - Caprese salad

1400 calorie keto meal plan – Caprese salad

Breakfast- 2 servings of scrambled eggs with spinach and cream cheese

Snack-  2 Oranges

Lunch- 1 avocado

Snack- 1 serving of Caprese salad

Dinner- 1 serving of roasted salmon with 1 serving of bachelor Brussels sprouts

Total calories for the day-1392

 

Day 3.

1400 calorie keto meal plan - Pice de Gallo egg white cups

1400 calorie keto meal plan – Pice de Gallo egg white cups

Breakfast- 1 serving of Pice de Gallo egg white cups

Snack- 2 Oranges

Lunch- 1 avocado

Snack- Almonds(1 oz)

Dinner- 1 serving of bacon-wrapped garlic sage chicken with 6 spears of roasted asparagus

Total calories for the day-1403

 

Day 4.

1400 calorie keto meal plan - cucumber tomato salad

1400 calorie keto meal plan – cucumber tomato salad

Breakfast- 2 servings of basic eggs

Snack-  Almonds(1 oz)

Lunch- 1 serving of cucumber tomato salad with tuna and 1 serving of cheese slices

Snack- 2 servings of apple with almond butter

Dinner- 1 serving of warm bacon keto broccoli salad

Total calories for the day-1397

 

Day 5.

1400 calorie keto meal plan - scrambled eggs

1400 calorie keto meal plan – scrambled eggs

Breakfast-2 servings of scrambled eggs with spinach and Mexican  cheese

Snack-  4 stalks of celery with 2 serving of lettuce turkey rollups

Lunch- 1 avocado

Snack- 1 apple with almond butter and 1 serving of cucumber slices

Dinner- 1 serving of balsamic chicken salad

Total calories for the day-1409

 

Day 6.

1400 calorie keto meal plan - mushroom and asparagus scramble

1400 calorie keto meal plan – mushroom and asparagus scramble

Breakfast- 2 servings of mushroom and asparagus scramble

Snack-  1 serving of simple lemon pepper tuna

Lunch- Almonds(2 oz)

Snack- Pecans(1 oz)

Dinner- 1 serving of easy grilled chicken with 2 servings of spicy garlic broccoli

Total calories for the day-1505

 

Day 7.

1400 calorie keto meal plan - basil lemon chicken

1400 calorie keto meal plan – basil lemon chicken

Breakfast- 1 serving of Pice de Gallo egg white cups with 4 strips of bacon

Snack-  1 serving of cool cucumber and tomato toss

Lunch- 1 avocado

Snack- 1 serving of arugula salad with Almonds(1 oz)

Dinner- 1 serving of basil lemon chicken with 2 servings of pan-roasted asparagus

Total calories for the day-1399

Summing it up

Even though you may feel a bit fatigued, weak and lethargic during the initial phase of this 1400 calorie keto meal plan, the issues would disappear after few days as your body is still getting adapted to this new diet pattern.

Also, this meal plan is not suitable for people that are diagnosed with certain health issues like type-2 diabetes, cardiovascular issues, or cancer.

Printable (PDF) 1400 calorie keto meal plan

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 1 serving of eggs, cheese, and turkey omelet 2 servings of scrambled eggs with spinach and cream cheese 1 serving of Pice de Gallo egg white cups 2 servings of basic eggs 2 servings of scrambled eggs with spinach and Mexican  cheese 2 servings of mushroom and asparagus scramble 1 serving of Pice de Gallo egg white cups with 4 strips of bacon
Snack 1 serving of cheese slices 2 Oranges 2 Oranges Almonds(1 oz) 4 stalks of celery with 2 serving of lettuce turkey rollups 1 serving of simple lemon pepper tuna 1 serving of cool cucumber and tomato toss
Lunch 2 servings of tuna avocado salad with 1 serving of cheese slices 1 avocado 1 avocado 1 serving of cucumber tomato salad with tuna and 1 serving of cheese slices 1 avocado Almonds(2 oz) 1 avocado
Snack Almonds(1 oz) 1 serving of Caprese salad Almonds(1 oz) 2 servings of apple with almond butter 1 apple with almond butter and 1 serving of cucumber slices Pecans(1 oz) 1 serving of arugula salad with Almonds(1 oz)
Dinner 2 servings of steamed broccoli with parmesan cheese 1 serving of roasted salmon with 1 serving of bachelor Brussels sprouts 1 serving of bacon-wrapped garlic sage chicken with 6 spears of roasted asparagus 1 serving of warm bacon keto broccoli salad 1 serving of balsamic chicken salad 1 serving of easy grilled chicken with 2 servings of spicy garlic broccoli 1 serving of basil lemon chicken with 2 servings of pan-roasted asparagus
Total calories for the day 1389 1392 1403 1397 1409 1505 1399

1400 Calorie Diet for Women

1500 calorie keto meal plan

1500 calorie meal plan with high protein