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 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.
Moreover, you must keep a tab on the carbs intake to get 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.
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