1,400 calorie meal plan, with room for real meals.
Fourteen hundred calories leaves space for chili with beans, chicken and potatoes, pasta and fruit. Here is a full week of 28 meals at about 1,400 calories a day, with protein kept high. Alma can fit it to your goal.
Built from Dietary Guidelines and Harvard advice.
The rules
Three habits hold the week together
Protein first, then the rest
Aim for 80 to 120 g of protein a day, spread across four meals.
Beans most days
Chili, soup, wraps and salads all take half a cup of beans.
Plan the afternoon snack
Keep it between 150 and 270 calories, with some protein in it.
Sample week
Seven days at about 1,400 calories
About 1,380 to 1,435 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastSteel-cut oats with apple and peanut butter1 cup cooked steel-cut oats, 1 apple, 1 tbsp peanut butter, cinnamon
LunchTurkey and bean chili1½ cups chili made with 4 oz raw 93% lean ground turkey, ¾ cup kidney beans and tomatoes, 1 tbsp Greek yogurt
SnackYogurt with walnuts and cinnamon¾ cup plain Greek yogurt, 1 tbsp walnuts, cinnamon
DinnerSheet-pan chicken with potatoes and broccoli5 oz cooked chicken thigh, skinless, 4 oz roasted potatoes, 1 cup broccoli, 1 tsp olive oil
About 1,410 kcal102 g protein29 g fiber
Day 2Tuesday
- BreakfastBreakfast burrito with eggs and beans2 eggs, ½ cup black beans, 1 small whole-wheat tortilla, salsa, ½ oz cheddar
- LunchChicken, farro and pepper salad4 oz chicken breast, ¾ cup cooked farro, roasted peppers, arugula, 2 tsp olive oil
- SnackCottage cheese with strawberries½ cup cottage cheese, ½ cup strawberries, 1 tbsp pumpkin seeds
- DinnerBaked tilapia with couscous and peas4 oz cooked tilapia, ½ cup cooked couscous, ½ cup peas, 2 tsp olive oil, lemon
About 1,390 kcal116 g protein27 g fiber
Day 3Wednesday
- BreakfastYogurt parfait with granola1 cup plain nonfat Greek yogurt, ¼ cup granola, ½ cup blueberries
- LunchChicken and hummus wrap3 oz chicken breast, 1 whole-wheat tortilla, 2 tbsp hummus, spinach, tomato
- SnackTrail mix and an orange1 oz trail mix, 1 orange
- DinnerFlank steak and broccoli stir-fry5 oz raw flank steak, 2 cups chopped broccoli, 1 tbsp oil, ½ cup cooked brown rice
About 1,390 kcal102 g protein20 g fiber
Day 4Thursday
- BreakfastEgg with turkey sausage and peppers1 egg, 2 turkey sausage links, 1 cup peppers and onions, 1 tsp olive oil, 1 slice whole-grain toast
- LunchChickpea and spinach curry with rice½ cup chickpeas, ½ cup shelled edamame, tomato spinach curry, ½ cup cooked brown rice, 2 tsp olive oil
- SnackApple with almond butter1 apple, 1 tbsp almond butter
- DinnerGrilled chicken with sweet potato4 oz cooked chicken breast, 5 oz baked sweet potato, 1 cup green beans, 2 tsp olive oil
About 1,430 kcal82 g protein33 g fiber
Day 5Friday
- BreakfastBerry oat smoothie¾ cup milk, ½ cup dry rolled oats, 1 cup frozen berries, ½ cup plain nonfat Greek yogurt
- LunchCobb salad with chicken3 oz cooked chicken breast, 1 egg, ½ oz blue cheese, lettuce, tomato, 1 tsp olive oil, 1 slice sourdough
- SnackCottage cheese and cherry tomatoes½ cup cottage cheese, 1 cup cherry tomatoes, 1 tsp olive oil
- DinnerTeriyaki tofu with broccoli6 oz firm tofu, 2 cups broccoli, 1 tbsp teriyaki sauce, ½ cup cooked brown rice
About 1,390 kcal117 g protein23 g fiber
Day 6Saturday
- BreakfastPumpkin oatmeal with pecans½ cup rolled oats cooked with ½ cup pumpkin, 1 tbsp pecans, cinnamon
- LunchChicken salad sandwich and an apple4 oz cooked chicken breast, 1 tbsp light mayo, 2 slices whole-grain bread, lettuce, 1 apple
- SnackCheddar, crackers and grapes1 oz cheddar, 4 whole-grain crackers, ½ cup grapes
- DinnerPork tenderloin with apples and Brussels5 oz cooked pork tenderloin, ½ apple, 3 oz potatoes, 1 cup Brussels sprouts, 2 tsp olive oil
About 1,430 kcal98 g protein24 g fiber
Day 7Sunday
- BreakfastQuinoa breakfast bowl½ cup cooked quinoa, 1 egg, ½ cup berries, 1 tbsp almonds, ½ cup milk
- LunchGreek salad with grilled shrimp4 oz cooked shrimp, cucumber, tomato, olives, 1 oz feta, 2 tsp olive oil, ½ whole-wheat pita
- SnackCottage cheese with pineapple¾ cup cottage cheese, ½ cup pineapple
- DinnerChicken and vegetable pasta3 oz cooked chicken breast, 1 cup cooked whole-wheat penne, ½ cup marinara, zucchini, 2 tsp olive oil
About 1,380 kcal108 g protein18 g fiber
Shopping list
What to buy
Most days
Now and then
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 1,380 to 1,435 calories a day, with 80 to 120 grams of protein and 18 to 33 grams of fiber. Each meal is estimated from USDA FoodData Central values for the portions listed.
Is 1,400 calories a day enough?
It sits below what many adults need, so it works better as a short term target than a permanent one. The 2020-2025 Dietary Guidelines estimate that women need about 1,600 to 2,400 calories a day and men about 2,000 to 3,000, from sedentary to active. Ask a clinician what fits you.
What does 1,400 calories look like in a day?
Four meals: breakfast near 335 calories, lunch near 420, a snack near 190 and dinner near 455. This week runs from oats and chili on Monday to a quinoa bowl and shrimp salad on Sunday, so the shape stays steady while the food changes.
How much protein should I eat on 1,400 calories?
Between 80 and 120 grams in this plan, which is about 20 to 40 grams a meal. The Dietary Guidelines suggest 1.2 to 1.6 grams per kilogram of body weight a day. Each meal has a clear source: eggs, Greek yogurt, chicken, fish, tofu or beans.
Can I follow this plan without cooking?
Partly. Rotisserie chicken, canned beans, pre-cooked rice, bagged salad, frozen vegetables and Greek yogurt cover several meals. The chili, stir-fry and sheet pan dinners take about 25 minutes and make leftovers for lunch.
What if I get hungry between meals?
Add vegetables or a protein. A half cup of edamame, a hard-boiled egg, or yogurt with cinnamon adds 70 to 100 calories and keeps the day close to 1,400. If you are hungry all afternoon, a bigger lunch or a snack with protein may help.
How does Alma help with a 1,400 calorie plan?
Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so the portions fit your day.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- USDA FoodData Central, for calorie and protein estimates
- Dietary Guidelines for Americans 2025-2030, eating pattern and protein
- Dietary Guidelines for Americans 2020-2025, calorie and fiber needs by age and sex
- Harvard T.H. Chan School of Public Health: The Healthy Eating Plate
- Harvard T.H. Chan School of Public Health: Fiber
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.