1400 Calorie Meal Plan: Perfect for Weight Loss and Muscle Gain

Whether losing fat, gaining muscle mass, or even keeping the muscle you’ve already put on, achieving your fitness goals requires more than just a solid workout routine. What you put into your body, particularly protein intake, plays a pivotal role in muscle repair, recovery, and growth. This article provides a comprehensive 1400-calorie high-protein meal plan designed to support your workouts and help you achieve your fitness objectives.

Understanding Protein Needs

When you work out (specifically resistance training), you create micro-tears in your muscle fibers. Don’t worry, that’s not as bad as it sounds. In order to prevent you from staying impaired and wasting away, your body repairs these tears to be stronger and increase the size of the muscle fibers. This is where protein comes into play. Protein is the cornerstone of muscle repair and growth. Protein provides the building blocks, AKA amino acids, that your body needs to repair and build stronger muscle tissue.

So, How Much Protein Do You Need?

For active individuals, the general recommendation is to consume between 1.2 to 2.2 grams of protein per kilogram of body weight daily.¹ This is a critical detail because I’ve seen people quote this as 1.2-2.2g of protein per pound of body weight, which is a huge difference. For the proper recommendation (g/kg), someone weighing 70 kg (154 lbs) translates to 84-154 grams of protein per day versus the incorrect method (g/lb), which sits at 185-339g of protein. That’s a huge difference. And when we’re talking about calories, that’s 616 calories for 154 grams versus 1,356 calories for 339g. That’s almost the entire calorie allotment for the day!

This meal plan aims to provide sufficient protein within a 1400-calorie framework, making it ideal for those seeking to lose fat while preserving hard-earned lean muscle mass.

Related: How Much Protein Per Day To Build Muscle?

1,400 Calorie Meal Plan Overview

This 1400-calorie meal plan is structured to provide balanced meals throughout the day. It focuses on high protein intake to complement your workout routine. Each meal is carefully crafted to ensure you get the necessary macronutrients—protein, carbs, and fats—while keeping total calories in check.

1,400 Calorie Meal Plan Recipes & Nutrition Facts

Breakfast: Scrambled Eggs with Spinach, Whole Wheat Toast and Raspberries

Ingredients and Portion Sizes:

• 1 teaspoon canola oil
• 1 ½ cups baby spinach (1 1/2 ounces)
• 2 large eggs, lightly beaten
• Pinch of kosher salt
• Pinch of ground pepper
• 1 slice whole-grain bread, toasted
• ½ cup fresh raspberries

Macronutrients: 296 calories, 18g protein, 21g carbs, 16g fats

Preparation Tips:

• Heat olive oil in a pan, sauté the spinach until wilted, place on a plate
• Add beaten eggs to pan, cook until firm
• Put eggs over the top of toast
• Add spinach on top of eggs
• Serve with raspberries

Snack 1: Greek Yogurt with Berries and Almonds

Ingredients and Portion Sizes:

• 1 cup plain Greek yogurt
• ½ cup mixed berries
• 10 almonds

Macronutrients: 234 calories, 26g protein, 19g carbs, 7g fats

Lunch: Grilled Chicken Salad with Quinoa

Ingredients and Portion Sizes:

• 4 oz grilled chicken breast
• 1 cup mixed greens
• ½ cup cooked quinoa
• 1 tbsp vinaigrette dressing

Macronutrients: 353 calories, 40g protein, 25g carbs, 10g fats

Snack 2: Protein Shake with Banana

Ingredients and Portion Sizes:

• 1 scoop whey protein
• 1 small banana
• 1 cup unsweetened almond milk

Macronutrients: 247 calories, 27g protein, 28g carbs, 3g fats

Dinner: Lemon Rosemary Salmon w/ Mixed Greens Salad

Ingredients and Portion Sizes:

• 2 lemons (1 thinly sliced, 1 for juicing over the salad)
• 4 sprigs of fresh rosemary
• 2 salmon fillets, bones and skin removed (1 filet is a serving)
• Coarse salt to taste
• 1 tablespoon olive oil, or as needed
• 1 cup mixed greens salad

Macronutrients: 282 calories, 22g protein, 8g carbs, 18g fats

Preparation Tips:

• Use half of the lemon slices as a single-layer base
• Put two sprigs of rosemary on the lemons
• Put a filet over each rosemary sprig
• Season salmon with salt
• Place the remaining rosemary sprig on the salmon, then cover with the rest of the lemon slices
• Drizzle with olive oil and bake at 400ºF for 20 minutes or until fish flakes easily with a fork
• Toss mixed greens salad with lemon juice

Supplementing Your Diet

While whole foods should always be the foundation of your diet, supplements can be a convenient way to meet your protein needs, especially when you’re on the go or after a workout. That’s why we made sure to throw a shake in the meal plan above.

• Whey Protein: An excellent source of high-quality protein, ideal for post-workout recovery. Remember to check the label for macronutrients! Not all whey proteins are created equal, and some have some unwanted extra ingredients that can add a lot of carbs into the mix. Check out the Best Protein Powders on the market.
• BCAAs: Branched-chain amino acids can help reduce muscle soreness and promote muscle growth. We did the research to find the Best BCAA Supplements available today.
• Multivitamin: Although the plan above should cover you pretty well, a multivitamin can help fill any gaps in your nutrition. For those who looking for good options we covered both the Best Multivitamin For Men as well as the Best Multivitamins For Women.

Remember, supplements are optional and should never replace whole-food meals.

Adjustments for Different Workout Intensities

If you’re engaging in more intense training or find that 1,400 calories aren’t enough to sustain your energy levels, consider the following adjustments:

• Increase Portion Sizes: Add an extra couple of ounces of protein or ¼ cup of grains to your meals.
• Incorporate Healthy Fats: To boost calorie intake, add a tablespoon of olive oil or a handful of nuts to your meals. To be clear, a handful doesn’t mean absolutely overflowing; use discretion.

These adjustments should be made carefully to avoid compromising the nutritional balance of your meal plan.

Hydration and Its Importance

Staying hydrated is crucial when following a high-protein diet, especially if you’re working out regularly. Water helps transport nutrients to your muscles, aids in digestion, and keeps your energy levels up. Aim to drink at least 8-10 glasses of water daily, and more if you’re sweating heavily during workouts. Another benefit of drinking a lot of water is that you’ll feel fuller for longer, which will help reduce diet-breaking snacking.

Wrap-Up

A 1,400-calorie high-protein meal plan can be a powerful tool in your fitness arsenal, helping you lose fat while preserving and even building muscle. Consistency is key—stick to the plan, listen to your body, and make adjustments as needed to support your training intensity and overall goals. Remember, your diet should work for you, not the other way around!

Check out our full collection of meal plan resources!

References

1. Carbone, John W., and Stefan M. Pasiakos. “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.” Nutrients, vol. 11, no. 5, 22 May 2019, p. 1136, www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/, https://doi.org/10.3390/nu11051136.