1400 Calorie High-Protein Meal Plan

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

What is a 1400 calorie high-protein meal plan?

A 1400 calorie high-protein meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 111 g protein a day over 4 meals.

1400

kcal a day

111

g protein a day

28

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1400 kcal · 115 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Feta250g 2 alternativas Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	250g	350	25	9	24
AlmuerzoGrilled Chicken Salad with Mixed Greens350g 2 alternativas Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Chicken Breast and Sweet Potato Mash380g · 450 kcal · 45 g P	350g	450	40	16	25
CenaBaked Salmon with Roasted Asparagus300g 2 alternativas Baked Cod with Steamed Broccoli400g · 400 kcal · 45 g P Baked Haddock with Lemon and Herbs200g · 400 kcal · 45 g P	300g	400	35	9	25
SnackGreek Yogurt with Berries200g 2 alternativas Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Cheddar Cheese Cubes60g · 200 kcal · 12 g P	200g	200	15	17	8
Total		1400	115	51	82

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1400 kcal · 115 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoProtein Smoothie with Spinach and Almond Milk400ml 2 alternativas Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	400ml	380	30	25	18
AlmuerzoLentil Soup with a Side Salad450g 2 alternativas Black Bean Burgers on Whole Wheat Buns250g · 420 kcal · 20 g P Chicken Salad Lettuce Wraps350g · 420 kcal · 30 g P	450g	420	25	40	18
CenaLean Beef Stir-fry with Broccoli350g 2 alternativas Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	350g	450	40	28	20
SnackCottage Cheese with Sliced Tomato150g 2 alternativas Cottage Cheese with Cucumber180g · 150 kcal · 20 g P Cottage Cheese with Pineapple Chunks150g · 150 kcal · 15 g P	150g	150	20	6	5
Total		1400	115	99	61

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1400 kcal · 115 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Protein Powder and Nuts300g 2 alternativas Cottage Cheese Pancakes with Berries300g · 400 kcal · 30 g P Protein Smoothie with Spinach and Berries400ml · 400 kcal · 30 g P	300g	400	30	36	15
AlmuerzoTuna Salad Lettuce Wraps300g 2 alternativas Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast Salad with Avocado240g · 400 kcal · 45 g P	300g	400	35	9	25
CenaChicken Breast with Quinoa and Steamed Green Beans350g 2 alternativas Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	350g	450	45	34	15
SnackApple Slices with Peanut Butter100g 2 alternativas Almonds25g · 150 kcal · 5 g P Almonds and Apple Slices100g · 150 kcal · 4 g P	100g	150	5	15	8
Total		1400	115	94	63

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1400 kcal · 102 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Tofu with Turmeric and Veggies250g 2 alternativas Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P	250g	350	20	18	22
AlmuerzoSalmon and Avocado Salad300g 2 alternativas Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Chicken Breast and Sweet Potato Mash380g · 450 kcal · 45 g P	300g	450	30	20	28
CenaLean Turkey Meatballs with Zucchini Noodles350g 2 alternativas Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	350g	450	40	28	20
SnackHard-Boiled Eggs100g 2 alternativas Cheese Stick30g · 150 kcal · 8 g P Cottage Cheese with Cucumber180g · 150 kcal · 20 g P	100g	150	12	3	10
Total		1400	102	69	80

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1400 kcal · 125 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt Parfait with Granola and Berries250g 2 alternativas Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	250g	380	25	30	18
AlmuerzoChicken and Vegetable Skewers300g 2 alternativas Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	300g	420	40	20	20
CenaCod Fillet with Lemon and Herbs, served with Roasted Sweet Potato350g 2 alternativas Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	350g	450	40	39	15
SnackSmall Protein Shake250ml 2 alternativas Cottage Cheese with Cucumber180g · 150 kcal · 20 g P Cottage Cheese with Pineapple Chunks150g · 150 kcal · 15 g P	250ml	150	20	6	5
Total		1400	125	95	58

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1400 kcal · 95 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelette with Mushrooms and Bell Peppers250g 2 alternativas Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	250g	350	25	11	23
AlmuerzoChickpea Salad with Cucumber and Tomato350g 2 alternativas Beef and Vegetable Skewers230g · 400 kcal · 35 g P Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P	350g	400	20	46	15
CenaPork Tenderloin with Brussels Sprouts300g 2 alternativas Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	300g	450	45	23	20
SnackRice Cakes with Avocado150g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 5 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	150g	200	5	18	12
Total		1400	95	98	70

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1400 kcal · 110 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoCottage Cheese Pancakes with Berries300g 2 alternativas Oatmeal with Protein Powder and Nuts300g · 400 kcal · 30 g P Protein Smoothie with Spinach and Berries400ml · 400 kcal · 30 g P	300g	400	30	30	18
AlmuerzoLeftover Pork Tenderloin Salad300g 2 alternativas Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast Salad with Avocado240g · 400 kcal · 45 g P	300g	400	35	20	20
CenaBaked Chicken Thighs with Mixed Roasted Vegetables350g 2 alternativas Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Cod with Garlic Butter and Brussels Sprouts380g · 450 kcal · 40 g P	350g	450	40	28	20
SnackSmall handful of Almonds30g 2 alternativas Almonds25g · 150 kcal · 5 g P Almonds and Apple Slices100g · 150 kcal · 4 g P	30g	150	5	6	12
Total		1400	110	84	70

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1400 kcal (±50)

Proteínas111g

Carbohidratos84.3g

Grasas69.1g

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

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Chicken Breasts1.2 kg
Salmon Fillets600 g
Lean Ground Beef300 g
Lean Ground Turkey300 g
Cod Fillets300 g
Pork Tenderloin600 g
Eggs1.5 dozen
Tofu (firm)250 g
Tuna (canned in water)2 cans

Frutas y verduras

Spinach (fresh)300 g
Mixed Greens2 bags
Asparagus400 g
Broccoli500 g
Bell Peppers3
Mushrooms250 g
Green Beans300 g
Zucchini2 medium
Sweet Potato1 large
Brussels Sprouts400 g
Tomatoes4 medium
Cucumber1 large
Avocado2 ripe
Berries (mixed, fresh or frozen)400 g
Apple2 medium
Lemon1

Lácteos

Almond Milk (unsweetened)1 litre
Greek Yogurt (plain, 0-2% fat)1 kg
Cottage Cheese (low fat)500 g
Feta Cheese100 g

Despensa

Lentils (dried)200 g
Chickpeas (canned)1 can
Quinoa200 g
Oats (rolled)300 g
Protein Powder (whey or plant-based)200 g
Almonds (raw)100 g
Peanut Butter (natural)100 g
Rice Cakes1 pack
Olive Oil1 bottle
Herbs and Spices (e.g., turmeric, garlic powder, onion powder, mixed herbs)Assorted

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
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About this plan

Many people search for a 1400 calorie high-protein 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 high-protein routine provides 1400 kcal per day with an average daily protein intake of 111 grams. It fits smaller or less active adults who want to eat fewer calories overall. It does not suit very active or larger adults at this low calorie level. Protein forms the core of each meal and snack. You get four set meal times on each of the seven days. Typical high-protein foods include chicken breast with quinoa and steamed green beans, pork tenderloin with brussels sprouts, and baked chicken thighs with mixed roasted vegetables. Other regular meals feature chicken and vegetable skewers or cod fillet with lemon and herbs, served with roasted sweet potato.

What a day looks like

Your first day starts with scrambled eggs with spinach and feta for breakfast. Lunch brings a grilled chicken salad with mixed greens. Dinner consists of baked salmon with roasted asparagus. A snack of greek yogurt with berries rounds out the day. Daily protein stays inside a range between 95 and 125 grams. Every single day keeps your energy intake at 1400 kcal total. The schedule splits your food evenly across four distinct eating slots. You find real food items throughout the full week without any complex steps. Simple routines make daily food choices clear and direct.

How to use it

Preparation starts when you check the weekly shopping list for all required items. You can cook large batches of protein foods ahead of time for convenience. Feel free to swap any protein source for a similar option from the list. Extra low calorie vegetables can join your plate if you feel hungry. Daily meal planning becomes much easier when you follow this clear layout. Your food choices stay organized across all seven days of the week. Each meal keeps your protein intake high while total calories remain controlled. Simple daily actions help you stick to your planned routine without fuss.

Cook your chicken and pork ahead of time to save busy evening hours.
Swap cod fillet for another plain fish option if you prefer different flavors.
Add extra green beans or mixed greens to your plate during any meal.
Check the shopping list before you go to the market each week.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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