1,400-Calorie Meal Plan to Lose Weight, Created by a Dietitian

Lose weight, eat well and feel great with this easy weight-loss meal plan. This 1,400-calorie meal plan is specially tailored to help you feel energized and satisfied. Each day of this plan features high protein, high fiber foods—a combination that research shows can help with weight loss by keeping you feeling full longer—and strategically balances calories throughout the day so you won't feel starved.

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week.

How to Meal Prep Your Week of Meals

Carve out time at the beginning of the week for your meal prepping and save yourself time during the busy week.

1. Make the Vegan Superfood Grain Bowls to have for lunch on Days 2, 3, 4 & 5.
2. Bake the Maple-Nut Granola to have for breakfast this week or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.

Day 1

Breakfast (338 calories)

• 1 serving Scrambled Eggs with Vegetables

A.M. Snack (151 calories)

• 1/2 cup blueberries
• 1 cup plain non-fat Greek yogurt

Lunch (402 calories)

• 1 serving Butternut Squash Soup with Avocado & Chickpeas

P.M. Snack (119 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber

Dinner (409 calories)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Daily Totals: 1,419 calories, 83 g protein, 133 g carbohydrates, 30 g fiber, 67 g fat, 1,914 mg sodium.

Day 2

Breakfast (348 calories)

• 1/4 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries

A.M. Snack (105 calories)

• 1 medium banana

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (154 calories)

• 1/4 cup hummus
• 2 medium carrots, cut into sticks

Dinner (419 calories)

• 1 serving Spaghetti Squash with Peanut Sauce & Edamame

Daily Totals: 1,407 calories, 68 g protein, 170 g carbohydrates, 38 g fiber, 57 g fat, 1,450 mg sodium.

Day 3

Breakfast (348 calories)

• 1/4 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries

A.M. Snack (105 calories)

• 1 medium banana

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (95 calories)

• 1 medium apple

Dinner (395 calories)

• 1 serving One-Pot Garlicky Shrimp & Spinach
• 3/4 cup Easy Brown Rice

Evening Snack (101 calories)

• 2 Tbsp. chocolate chips

Daily Totals: 1,425 calories, 76 g protein, 197 g carbohydrates, 32 g fiber, 46 g fat, 728 mg sodium.

Day 4

Breakfast (349 calories)

• 1 cup all-bran cereal
• 1 cup skim milk
• 1 medium banana, sliced

A.M. Snack (88 calories)

• 1 hard-boiled egg topped with hot sauce

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (172 calories)

• 10 almonds
• 1 medium apple

Dinner (414 calories)

• 1 serving Gochujang Steak, Kimchi & Cauliflower Rice Bowls

Daily Totals: 1,403 calories, 74 g protein, 179 g carbohydrates, 46 g fiber, 58 g fat, 1,357 mg sodium.

Day 5

Breakfast (324 calories)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 Tbsp. shredded Cheddar cheese to top eggs

A.M. Snack (154 calories)

• 1/4 cup hummus
• 2 medium carrots, cut into sticks

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (202 calories)

• 1/2 cup Greek yogurt
• 1/2 cup raspberries
• 2 Tbsp. almonds

Dinner (339 calories)

• 1 serving Spicy Weight-Loss Cabbage Soup
• 1 serving Everything Bagel Avocado Toast

Meal-Prep Tip: Save two servings of the Spicy Weight-Loss Cabbage Soup to have for lunch on Days 6 & 7.

Daily Totals: 1,400 calories, 69 g protein, 145 g carbohydrates, 48 g fiber, 66 g fat, 1,651 mg sodium.

Day 6

Breakfast (276 calories)

• 1 cup all-bran cereal
• 1 cup skim milk
• 1/2 cup raspberries

A.M. Snack (115 calories)

• 1 oz. Cheddar cheese

Lunch (339 calories)

• 1 serving Spicy Weight-Loss Cabbage Soup
• 1 serving Everything Bagel Avocado Toast

P.M. Snack (198 calories)

• 2 Tbsp. almonds
• 1 medium apple

Dinner (474 calories)

• 1 serving Hummus-Crusted Chicken
• 1 serving Roasted Broccoli with Lemon-Garlic Vinaigrette

Daily Totals: 1,401 calories, 82 g protein, 157 g carbohydrates, 50 g fiber, 63 g fat, 1,753 mg sodium.

Day 7

Breakfast (261 calories)

• 1 serving Two-Ingredient Banana Pancakes
• 1/2 cup raspberries
• 1 Tbsp. peanut butter

A.M. Snack (218 calories)

• 2 Tbsp. almonds
• 1 oz. Cheddar cheese

Lunch (339 calories)

• 1 serving Spicy Weight-Loss Cabbage Soup
• 1 serving Everything Bagel Avocado Toast

P.M. Snack (88 calories)

• 1 hard-boiled egg topped with hot sauce

Dinner (387 calories)

• 1 serving Taco-Stuffed Zucchini topped with 1/4 cup pico de gallo

Evening Snack (101 calories)

• 2 Tbsp. chocolate chips

Daily Totals: 1,393 calories, 65 g protein, 110 g carbohydrates, 31 g fiber, 82 g fat, 2,114 mg sodium.