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1400 Calorie High-Protein Small Meals Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1400 calorie high-protein small meals meal plan?

A 1400 calorie high-protein small meals meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 143 g protein a day over 5 meals.

1390

kcal a day

143

g protein a day

29

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1390 kcal · 152 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Berry Bowl220g 2 swaps Cottage Cheese Fruit Bowl220g · 250 kcal · 26 g P Cottage Cheese with Chia Seeds200g · 250 kcal · 25 g P	220g	250	25	26	5
LunchTurkey Wrap with Spinach250g 2 swaps Baked Chicken Breast with Spinach300g · 320 kcal · 44 g P Chicken Breast and Green Bean Bowl320g · 330 kcal · 42 g P	250g	320	30	34	7
DinnerGrilled Chicken Salad350g 2 swaps Baked Cod with Roasted Brussels Sprouts200g · 380 kcal · 40 g P Grilled salmon fillet with green beans320g · 380 kcal · 40 g P	350g	380	40	15	18
SnackCottage Cheese and Cucumber180g 2 swaps Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Chocolate whey protein shake300ml · 200 kcal · 30 g P	180g	200	22	10	8
SnackProtein Shake with Water300ml 2 swaps Greek Yogurt Smoothie with Protein Powder350ml · 240 kcal · 35 g P Tuna and Cucumber Slices200g · 240 kcal · 30 g P	300ml	240	35	9	7
Total		1390	152	94	45

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1390 kcal · 131 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Egg Whites with Toast230g 2 swaps Egg White Omelet with Mushrooms250g · 260 kcal · 30 g P Greek Yogurt Protein Parfait230g · 260 kcal · 28 g P	230g	260	24	28	6
LunchTuna Salad Rice Cakes220g 2 swaps Grilled Chicken Salad300g · 310 kcal · 35 g P Tuna and White Bean Salad280g · 310 kcal · 34 g P	220g	310	32	32	6
DinnerLean Beef Stir-Fry with Veggies340g 2 swaps Baked Cod with Roasted Brussels Sprouts200g · 380 kcal · 40 g P Baked Cod with Steamed Broccoli400g · 400 kcal · 45 g P	340g	390	38	21	17
SnackMixed Berries and Quark200g 2 swaps Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Chocolate whey protein shake300ml · 200 kcal · 30 g P	200g	200	22	19	4
SnackBoiled Eggs and Almonds100g 2 swaps Greek Yogurt and Cucumber220g · 230 kcal · 22 g P Greek Yogurt with Berries200g · 230 kcal · 20 g P	100g	230	15	4	17
Total		1390	131	104	50

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1390 kcal · 144 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Oatmeal250g 2 swaps Cottage Cheese with Pineapple Chunks200g · 280 kcal · 25 g P Egg White Omelet with Mushrooms250g · 260 kcal · 30 g P	250g	270	25	31	5
LunchChicken and Quinoa Bowl280g 2 swaps Chicken Salad Pita260g · 340 kcal · 35 g P Chicken Breast and Green Bean Bowl320g · 330 kcal · 42 g P	280g	340	35	34	7
DinnerBaked White Fish with Asparagus350g 2 swaps Grilled White Fish with Asparagus340g · 320 kcal · 42 g P Lean Pork Loin with Broccoli320g · 320 kcal · 40 g P	350g	330	42	14	12
SnackGreek Yogurt Honey Snack200g 2 swaps Cottage Cheese with Berries200g · 210 kcal · 22 g P Cottage Cheese with Pineapple200g · 210 kcal · 22 g P	200g	210	22	22	4
SnackEdamame Beans150g 2 swaps Boiled Eggs and Rice Cakes180g · 240 kcal · 16 g P Cottage Cheese with Pineapple250g · 240 kcal · 28 g P	150g	240	20	18	10
Total		1390	144	119	38

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1390 kcal · 142 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastCottage Cheese Fruit Bowl220g 2 swaps Cottage Cheese with Chia Seeds200g · 250 kcal · 25 g P Cottage cheese bowl with diced pineapple250g · 250 kcal · 24 g P	220g	250	26	23	6
LunchTurkey and Hummus Wrap240g 2 swaps Chicken Breast and Green Bean Bowl320g · 330 kcal · 42 g P Baked Chicken Breast with Spinach300g · 320 kcal · 44 g P	240g	330	28	34	9
DinnerPrawn and Zucchini Noodles350g 2 swaps Baked Cod with Broccoli350g · 350 kcal · 42 g P Lean Beef and Mushroom Skillet320g · 350 kcal · 40 g P	350g	350	40	16	14
SnackProtein Shake with Almond Milk300ml 2 swaps Casein Protein Shake300ml · 218 kcal · 30 g P Mixed Berries with Cottage Cheese220g · 230 kcal · 25 g P	300ml	220	30	7	8
SnackHard Boiled Eggs and Tomato180g 2 swaps Boiled Eggs and Rice Cakes180g · 240 kcal · 16 g P Cottage Cheese with Pineapple250g · 240 kcal · 28 g P	180g	240	18	6	16
Total		1390	142	86	53

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1390 kcal · 143 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Protein Parfait230g 2 swaps Egg White Omelet with Mushrooms250g · 260 kcal · 30 g P Protein Smoothie Bowl250g · 260 kcal · 30 g P	230g	260	28	26	5
LunchChicken Salad Pita260g 2 swaps Chicken and Quinoa Bowl280g · 340 kcal · 35 g P Chicken Breast and Green Bean Bowl320g · 330 kcal · 42 g P	260g	340	35	32	8
DinnerLean Turkey Meatballs with Greens340g 2 swaps Baked Cod with Roasted Brussels Sprouts200g · 380 kcal · 40 g P Grilled Chicken Salad350g · 380 kcal · 40 g P	340g	380	40	19	16
SnackRicotta and Berries180g 2 swaps Cheese Cubes50g · 210 kcal · 14 g P Cottage Cheese with Berries200g · 210 kcal · 22 g P	180g	210	18	14	9
SnackTuna and Rice Cake Snack150g 2 swaps Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Chocolate whey protein shake300ml · 200 kcal · 30 g P	150g	200	22	19	4
Total		1390	143	110	42

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1390 kcal · 142 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastEgg White Omelette with Spinach250g 2 swaps Greek yogurt bowl with berries220g · 240 kcal · 22 g P Protein Oatmeal250g · 240 kcal · 24 g P	250g	240	26	9	11
LunchQuinoa Salmon Bowl280g 2 swaps Grilled tilapia fillet with mixed greens360g · 370 kcal · 46 g P Shrimp and Avocado Salad230g · 370 kcal · 35 g P	280g	370	32	34	12
DinnerGrilled Tofu and Broccoli350g 2 swaps Grilled White Fish with Asparagus340g · 320 kcal · 42 g P Lean Pork Loin with Broccoli320g · 320 kcal · 40 g P	350g	320	30	19	14
SnackProtein Pudding200g 2 swaps Cottage Cheese with Pineapple250g · 235 kcal · 28 g P Whey Protein Shake with Peanut Butter300ml · 235 kcal · 28 g P	200g	230	32	12	6
SnackGreek Yogurt and Cucumber220g 2 swaps Greek Yogurt with Berries200g · 230 kcal · 20 g P Mixed Berries with Cottage Cheese220g · 230 kcal · 25 g P	220g	230	22	15	9
Total		1390	142	89	52

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1390 kcal · 146 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Smoothie Bowl250g 2 swaps Egg White Omelet with Mushrooms250g · 260 kcal · 30 g P Greek Yogurt Protein Parfait230g · 260 kcal · 28 g P	250g	260	30	24	5
LunchChicken and Avocado Salad300g 2 swaps Chicken Wrap with Lettuce250g · 350 kcal · 38 g P Chicken and Quinoa Bowl280g · 350 kcal · 35 g P	300g	350	36	16	16
DinnerWhite Fish with Sweet Potato Mash350g 2 swaps Baked cod with roasted zucchini400g · 370 kcal · 46 g P Baked Cod with Roasted Brussels Sprouts200g · 380 kcal · 40 g P	350g	370	40	35	8
SnackCottage Cheese with Pineapple200g 2 swaps Cottage Cheese with Berries200g · 210 kcal · 22 g P Cottage cheese with sliced cucumber200g · 210 kcal · 24 g P	200g	210	22	22	4
SnackBoiled Eggs and Spinach Snack160g 2 swaps Chocolate whey protein shake300ml · 200 kcal · 30 g P Cottage Cheese and Cucumber180g · 200 kcal · 22 g P	160g	200	18	5	12
Total		1390	146	102	45

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1400 kcal (±50)

Protein142.9g

Carbs100.6g

Fat46.4g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken Breast1.2 kg
Lean Turkey Slices600g
White Fish Fillets800g
Salmon Fillets300g
Prawns350g
Tofu400g
Eggs2 dozen

Produce

Mixed Berries600g
Spinach500g
Broccoli400g
Asparagus300g
Zucchini400g
Cucumbers300g
Avocados2 units
Edamame Beans300g

Dairy

Greek Yogurt1.5 kg
Cottage Cheese1.0 kg

Pantry

Protein Powder500g
Quinoa300g
Rolled Oats250g
Rice Cakes1 pack
Whole Wheat Wraps1 pack
Almonds150g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Calorie calculator
Is 1400 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1400 calorie high-protein small meals meal plan for weight loss. Whether 1400 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1400 kcal plan provides 143 grams of daily protein on average. Smaller or less active adults who want to eat a little less often pick this calorie level. This plan is less suited to very active or larger adults at this low calorie level. Five to six small eating occasions keep your day structured and steady. Each time you eat, you focus on protein first while keeping each occasion at or below 450 kcal. Many people find smaller, protein-first meals easier when their appetite is low. You get a steady supply of food without heavy single meals.

What a day looks like

Your day begins with a Greek Yogurt Berry Bowl for breakfast. Later in the morning, you enjoy a Turkey Wrap with Spinach. Lunch brings a hearty Grilled Chicken Salad to your table. Your afternoon snack features Cottage Cheese and Cucumber for a savory bite. A Protein Shake with Water rounds out your eating schedule. Other days might feature Grilled Chicken Salad or Baked White Fish with Asparagus. You also see Lean Turkey Meatballs with Greens and Prawn and Zucchini Noodles. White Fish with Sweet Potato Mash appears often in your schedule. Every day follows this same careful pattern to help you meet your goals.

How to use it

Read the shopping list carefully before you buy your food for the week. Batch cooking your main protein sources saves time during busy work days. Swap any protein source with a similar one if you prefer a change. Add extra non-starchy vegetables when you feel hungry between your scheduled eating times. You spread your protein over 5 eating occasions each day. Keep your daily intake close to the 1400 kcal target. Ensure your daily protein stays between 131 and 152 grams.

Read the full shopping list carefully before you buy any food items.
Cook your protein portions in batches to save time during busy days.
Swap any protein choice with a similar option if you want.
Add extra green vegetables to your meals if you feel hungry.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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