1400 Calorie Meal Plan High Protein

As per recent research by a group of medical specialists in Germany, it has been observed that a 1400 calorie meal plan high protein diet can effectively trigger the weight loss process in humans.

The same research has also claimed that consuming a sufficient amount of proteins in your daily diet can also help you to stay lean and strong over a period of time.

While we knew that protein is quite essential for muscle growth, it has also proved effective in boosting immunity in the human body.

What is a 1400 calorie meal plan high protein diet?

The protein intake has to be on the higher side and you must restrict your daily calories to 1400 calories in the process. Moreover. You have to keep a tab on the carbs intake in order to get the best results forward for your weight loss and fitness goals.

Now, before you head-on with the meal preparation and planning, try going through the below-mentioned guidelines for 1400 calorie meal plan high protein diet that will work as a helping hand.

Guidelines to follow during 1400 calorie meal plan high protein diet

  • Carbs intake has to be on the lower side but you still must not go below 100-120 grams per day level
  • Protein intake must stay around in between 50-60 grams per day depending upon your age, weight, and BMI
  • When it comes to fat sources, opt for items like olive oil, peanut butter, and almonds
  • When choosing carb sources, go for food options like pasta, whole wheat grains, granola that carries a good amount of fibers as well
  • Never miss on drinking 3-4 liters of water during the day in order to get the best results forward
  • Exercise on a daily basis and you can see visible improvements in your health and physique

 

Weekly planner for 1400 calorie meal plan high protein diet

Day 1.

1400 calorie meal plan high protein - chicken satay bowls

1400 calorie meal plan high protein – chicken satay bowls

Breakfast- 1 serving of flourless banana chocolate chip mini muffins with 1 cup of raspberries and 1 cup of non-fat Greek yogurt

Snack-  1 cup of blackberries

Lunch-  1 serving of chicken satay bowls with spicy peanut sauce

Snack- 1 serving of shelled edamame

Dinner- 1 serving of shrimp scampi zoodles with 1 small slice of whole wheat baguette

Total calories for the day-1415

 

Day 2.

1400 calorie meal plan high protein - ‘eggs in a hole’ peppers

1400 calorie meal plan high protein – ‘eggs in a hole’ peppers

Breakfast- 1 serving of ‘eggs in a hole’ peppers with avocado salsa and 2 clementines

Snack-  1 cup of blueberries with unsalted almonds ( 20 nos)

Lunch- 1 serving of salmon salad stuffed avocado

Snack- 1 flourless banana chocolate chip mini muffin

Dinner- 1 serving of white bean sage cauliflower gnocchi with 2 cups mixed greens salad

Total calories for the day-1379

 

Day 3.

1400 calorie meal plan high protein - buttered toast with cinnamon

1400 calorie meal plan high protein – buttered toast with cinnamon

Breakfast- 1 serving of buttered toast with cinnamon

Snack- Almonds ( 1 oz)

Lunch- 2 servings of carrots with hummus

Snack- Pecans (1 oz)

Dinner- 1 serving of easy grilled chicken teriyaki with 1 cup of steamed carrots

Total calories for the day-1407

 

Day 4.

1400 calorie meal plan high protein - eggs baked in Portobello mushrooms

1400 calorie meal plan high protein – eggs baked in Portobello mushrooms

Breakfast- 2 servings of eggs baked in Portobello mushrooms with 1 cup of non-fat Greek yogurt

Snack-  1 serving of yogurt with grape nut cereal and honey

Lunch- 1 serving of tomato and hummus on rye with almonds (1 oz)

Snack- Granola  (1 oz)

Dinner- 2 servings of toast with tomato hummus

Total calories for the day-1411

 

Day 5.

1400 calorie meal plan high protein - avocado and cottage cheese toast

1400 calorie meal plan high protein – avocado and cottage cheese toast

Breakfast- 1 serving of avocado and cottage cheese toast

Snack-  Almonds ( 1 oz)

Lunch- 1 serving of Tuna stuffed pepper with 2 sliced bell peppers

Snack-  2 servings of bell pepper and hummus snack

Dinner- 1 serving of crispy cheese quesadillas

Total calories for the day-1392

 

Day 6.

1400 calorie meal plan high protein - turkey lettuce rollups

1400 calorie meal plan high protein – turkey lettuce rollups

Breakfast- 2 servings of buttered toast with cinnamon

Snack-  1 serving of chia cottage cheese with blueberries

Lunch-2 servings of turkey lettuce rollups and 1 serving of cottage cheese with banana

Snack- Almonds ( 1 oz)

Dinner- 1 serving  of steamed broccoli with olive oil and parmesan

Total calories for the day-1397

 

Day 7.

1400 calorie meal plan high protein - blueberry parfait

1400 calorie meal plan high protein – blueberry parfait

Breakfast- 1 serving of blueberry parfait

Snack-  Granola 9 1 oz)

Lunch- 1 serving of cottage cheese slices with dill tuna and 1 banana

Snack- Pecans( 1 oz)

Dinner- 2 servings of sautéed Brussels sprouts with onion and garlic

Total calories for the day-1415

Summing it up

A 1400 calorie meal plan high protein diet can bring wonders to your health within minimal time. Still, it’s all about putting your efforts forward while keeping your fitness and weight loss goals in mind

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