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 sufficient proteins in your daily diet can help you stay lean and robust over time.

While protein is essential for muscle growth, it has also proven effective in boosting immunity.

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.

Moreover, you must monitor your carb intake to achieve the best results for your weight loss and fitness goals.

Before you head on with the meal preparation and planning, try going through the guidelines below for a 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 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, and granola that carry a good amount of fiber as well
Never miss on drinking 3-4 liters of water during the day to get the best results forward
Exercise daily and you can see visible improvements in your health and physique

Weekly planner for 1400 calorie meal plan high protein diet

Day 1.

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.

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 with 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.

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.

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.

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.

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.

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

Day	Breakfast	Snack 1	Lunch	Snack 2	Dinner	Total Calories
Monday	1 serving of flourless banana chocolate chip mini muffins with 1 cup of raspberries and 1 cup of non-fat Greek yogurt	1 cup of blackberries	1 serving of chicken satay bowls with spicy peanut sauce	1 serving of shelled edamame	1 serving of shrimp scampi zoodles with 1 small slice of whole wheat baguette	1415
Tuesday	1 serving of ‘eggs in a hole’ peppers with avocado salsa and 2 clementines	1 cup of blueberries with unsalted almonds (20 nos)	1 serving of salmon salad stuffed with avocado	1 flourless banana chocolate chip mini muffin	1 serving of white bean sage cauliflower gnocchi with 2 cups mixed greens salad	1379
Wednesday	1 serving of buttered toast with cinnamon	Almonds (1 oz)	2 servings of carrots with hummus	Pecans (1 oz)	1 serving of easy grilled chicken teriyaki with 1 cup of steamed carrots	1407
Thursday	2 servings of eggs baked in Portobello mushrooms with 1 cup of non-fat Greek yogurt	1 serving of yogurt with grape nut cereal and honey	1 serving of tomato and hummus on rye with almonds (1 oz)	Granola (1 oz)	2 servings of toast with tomato hummus	1411
Friday	1 serving of avocado and cottage cheese toast	Almonds (1 oz)	1 serving of Tuna stuffed pepper with 2 sliced bell peppers	2 servings of bell pepper and hummus snack	1 serving of crispy cheese quesadillas	1392
Saturday	2 servings of buttered toast with cinnamon	1 serving of chia cottage cheese with blueberries	2 servings of turkey lettuce rollups and 1 serving of cottage cheese with banana	Almonds (1 oz)	1 serving of steamed broccoli with olive oil and parmesan	1397
Sunday	1 serving of blueberry parfait	Granola (1 oz)	1 serving of cottage cheese slices with dill tuna and 1 banana	Pecans (1 oz)	2 servings of sautéed Brussels sprouts with onion and garlic	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.