1400 Calorie Budget Meal Plan


Congratulations on choosing to eat right! This 1400 Calorie Budget Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 1400 Calorie Budget Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Total Cereal, 0.75 cup (1 serving)
  • Hazelnuts, 5 nuts
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Hummus, 0.3 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 0.75 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Turkey Stuffed Cabbage RECIPE, 0.5 serving
  • Watermelon, 1.25 cup, balls
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Green Beans (snap), 12 beans (4" long)
  • Herbal Tea, 1 cup (8 fl oz)

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Apple juice, unsweetened, 4 fl oz
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Lunch - 455 calories
  • Swiss Cheese, 1 oz
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Spinach, fresh, 2 cup
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Portobello Burgers RECIPE, 2 serving
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Cucumber (with peel), 1 cup slices
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Yellow Mustard, 1 tsp or 1 packet
  • Directions: Place burger and cheese on bun and top with mustard. Serve with cucumbers and ranch, plus a grapefruit.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Green Beans (snap), 12 beans (4" long)
  • Directions: Dip cold steamed green beans in hummus.

Day 3

  • Breakfast - 260 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Blueberries, fresh, 0.75 cup
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Spread peanut butter on toasted waffle, then stir berries into the yogurt. Serve with coffee.
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute raw, cubed potato in oil for a few minutes to brown. Add pureed tomatoes and simmer until potatoes are soft. Add garbanzo beans and heat. Dish up and top with shredded cheese.
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Portobello Burgers RECIPE, 2 serving
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Cucumber (with peel), 1 cup slices
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Yellow Mustard, 1 tsp or 1 packet
  • Directions: Place burger and cheese on bun and top with mustard. Serve with cucumbers and ranch, plus a grapefruit.
  • Snack - 160 calories
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 4

  • Breakfast - 260 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Place cheese on flat tortilla and heat in the microwave until slightly melted, wrap and eat.
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Broccoli, fresh, 2 spear (about 5" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute tofu and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 455 calories
  • American Cheese, 1 slice (1 oz)
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Orange Juice, 5 fl oz
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Cook eggs in a nonstick skillet with butter spray. Add peppers and cheese and cook until cheese is melted. Serve with veggie sausage, bagel and orange juice.
  • Snack - 160 calories
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Herbal Tea, 1 cup (8 fl oz)

Day 5

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Turkey breast, sliced, oven roasted, luncheon meat, 1.5 ounce(s)
  • Lunch - 455 calories
  • Swiss Cheese, 1 oz
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Spinach, fresh, 2 cup
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Puree tomatoes and cook for sauce. Add browned ground turkey and mix. Top cooked spaghetti with sauce and top with Parmesan cheese.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Cucumber (with peel), 1 cup slices

Day 6

  • Breakfast - 260 calories
  • Cream Cheese, 2 tbsp
  • Tangerines, 2 small (2-1/4" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • American Cheese, 1 slice (1 oz)
  • Tuna, Canned in Water, drained, 0.75 can
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Directions: Mix tuna, celery and mayonnaise together. Spread over bread and top with cheese. Broil until bread is toasted and cheese is melted. Serve with grapes.
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Flank Steak, 3 oz
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Green Beans (snap), 12 beans (4" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Baby Carrots, raw, 5 medium

Day 7

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, reduced-calorie, wheat, 2 slice
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Decaffeinated Coffee, 1 cup (8 fl oz)