1400 Calorie Fresh Meal Plan


Congratulations on choosing to eat right! This 1400 Calorie Fresh 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 Fresh 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
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Pancakes, 1 pancake (4" dia)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Puree or slice strawberries to top pancake.
  • Lunch - 455 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Brown Rice, long grain, 0.5 cup
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Marsala RECIPE, 0.5 serving
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Beans, red kidney, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Balsamic Vinegar, 1 tbsp
  • Directions: Prepare beans as necessary then marinate with Balsamic Vinegar and chopped onion and chill. Eat as a cold salad.

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Orange Juice, 5 fl oz
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Lunch - 455 calories
  • Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving
  • Beans, white, 0.5 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Grilled Lemongrass Beef RECIPE, 1 serving
  • Blueberries, fresh, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Cucumber (with peel), 1 cup slices

Day 3

  • Breakfast - 260 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Pancakes, 1 pancake (4" dia)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Puree or slice strawberries to top pancake.
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Dilled Shrimp with Farfalle, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Grilled Lemongrass Beef RECIPE, 1 serving
  • Blueberries, fresh, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)

Day 4

  • Breakfast - 260 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Melt cheese in the tortilla, roll and enjoy.
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 455 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, navy, 0.5 cup
  • Applesauce, unsweetened, 0.75 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Directions: Saute chopped onions with fresh garlic in oil, add 2 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
  • Snack - 160 calories
  • Cashew Butter, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)

Day 5

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Grapes, 18 grape, seedless
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Egg white, fresh, 2 large
  • Lunch - 455 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Lettuce, leaf salad, 2 cup, shredded
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 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)

Day 6

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Almond Butter, 0.5 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving
  • Beans, white, 0.5 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)

Day 7

  • Breakfast - 260 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Dilled Shrimp with Farfalle, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 455 calories
  • Feta Cheese, 1.5 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Dinner Rolls, rye, 1 medium
  • Olive Oil, 1 1tsp
  • Snack - 160 calories
  • Cashew Butter, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)