1400 Calorie Keto Meal Plan

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

What is a 1400 calorie keto meal plan?

A 1400 calorie keto meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 88 g protein a day over 3 meals.

1400

kcal a day

88

g protein a day

29

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 · 90 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Avocado250g 2 alternativas Keto Pancakes with Berries200g · 380 kcal · 16 g P Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P	250g	380	15	8	32
AlmuerzoGrilled Chicken Salad with Olive Oil Vinaigrette300g 2 alternativas Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Olive Oil Dressing350g · 450 kcal · 35 g P	300g	450	35	10	30
CenaBaked Salmon with Asparagus300g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P Ground Beef Stir-Fry with Cabbage and Sesame Oil410g · 570 kcal · 40 g P	300g	570	40	13	40
Total		1400	90	31	102

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

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Día 2

1400 kcal · 85 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Smoothie with Almond Milk and Berries300ml 2 alternativas Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Keto Smoothie with Avocado and Berries300ml · 350 kcal · 15 g P	300ml	350	10	15	28
AlmuerzoTuna Salad Lettuce Wraps250g 2 alternativas Leftover Pork Chops350g · 400 kcal · 38 g P Sardines on Keto Crackers250g · 400 kcal · 30 g P	250g	400	30	7	28
CenaBeef Stir-fry with Broccoli and Soy Sauce350g 2 alternativas Pan-Seared Halibut with Garlic Butter and Zucchini Noodles450g · 650 kcal · 60 g P Ribeye Steak with Garlic Butter and Broccoli450g · 650 kcal · 50 g P	350g	650	45	16	45
Total		1400	85	38	101

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

Día 3

1400 kcal · 90 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelette with Cheese and Mushrooms250g 2 alternativas Avocado Toast on Keto Bread with Fried Egg220g · 400 kcal · 16 g P Scrambled Eggs with Avocado and Spinach300g · 400 kcal · 20 g P	250g	400	20	8	32
AlmuerzoCobb Salad with Avocado and Bacon300g 2 alternativas Tuna Salad Lettuce Wraps350g · 480 kcal · 38 g P Tuna Salad Lettuce Wraps with Mayonnaise320g · 480 kcal · 35 g P	300g	480	30	11	35
CenaPork Chops with Creamy Cauliflower Mash300g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Roasted Chicken Thighs with Brussels Sprouts390g · 520 kcal · 38 g P	300g	520	40	11	35
Total		1400	90	30	102

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

Día 4

1400 kcal · 90 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Pecans and Chia Seeds250g 2 alternativas Bacon and Egg Muffins200g · 370 kcal · 25 g P Keto Pancakes with Berries200g · 380 kcal · 16 g P	250g	370	18	12	28
AlmuerzoChicken Caesar Salad (Keto Dressing)300g 2 alternativas Canned Tuna and Olive Oil Salad290g · 430 kcal · 36 g P Turkey and Avocado Lettuce Wraps300g · 430 kcal · 30 g P	300g	430	32	8	30
CenaShrimp Scampi with Zucchini Noodles300g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	300g	600	40	16	42
Total		1400	90	36	100

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

Día 5

1400 kcal · 89 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado and Egg Boats250g 2 alternativas Greek Yogurt Bowl with Almond Butter and Hemp Seeds260g · 390 kcal · 22 g P Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P	250g	390	16	7	33
AlmuerzoLeftover Shrimp Scampi250g 2 alternativas Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Shrimp and Avocado Salad300g · 420 kcal · 30 g P	250g	420	28	10	30
CenaSteak with Garlic Butter Mushrooms300g 2 alternativas Lamb Chops with Roasted Brussels Sprouts360g · 590 kcal · 42 g P Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P	300g	590	45	13	40
Total		1400	89	30	103

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

Día 6

1400 kcal · 77 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Pancakes with Butter200g 2 alternativas Smoked Salmon and Cream Cheese Bites150g · 360 kcal · 22 g P Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P	200g	360	12	11	30
AlmuerzoSmoked Salmon and Cream Cheese Roll-ups200g 2 alternativas Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Leftover Pork Chops350g · 400 kcal · 38 g P	200g	410	25	6	32
CenaChicken Thighs with Roasted Brussels Sprouts350g 2 alternativas Baked Salmon with Asparagus and Butter420g · 630 kcal · 42 g P Butter Basted Ribeye Steak with Asparagus450g · 630 kcal · 48 g P	350g	630	40	10	48
Total		1400	77	27	110

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

Día 7

1400 kcal · 95 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Cheddar Cheese250g 2 alternativas Keto Pancakes with Berries200g · 380 kcal · 16 g P Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P	250g	380	20	8	30
AlmuerzoTuna Salad Stuffed Bell Peppers300g 2 alternativas Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Shrimp and Zucchini Noodles in Garlic Butter350g · 440 kcal · 34 g P	300g	440	30	13	30
CenaBaked Cod with Lemon and Herbs300g 2 alternativas Chicken Thighs with Green Beans250g · 580 kcal · 45 g P Ribeye Steak with Garlic Butter and Broccoli350g · 580 kcal · 45 g P	300g	580	45	10	40
Total		1400	95	31	100

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)

Proteínas88g

Carbohidratos31.9g

Grasas102.6g

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

Eggs18 units
Chicken Breast500g
Salmon Fillets300g
Ground Beef350g
Bacon100g
Pork Chops300g
Shrimp (peeled and deveined)300g
Steak300g
Chicken Thighs350g
Cod Fillets300g

Frutas y verduras

Spinach200g
Avocado3 units
Mixed Salad Greens200g
Asparagus250g
Mixed Berries (frozen)150g
Lettuce1 head
Broccoli400g
Mushrooms200g
Cauliflower500g
Zucchini400g
Bell Peppers2 units
Brussels Sprouts300g
Lemon1 unit

Lácteos

Almond Milk (unsweetened)500ml
Cheese (cheddar or similar)100g
Heavy Cream100ml
Greek Yogurt (full fat)200g
Parmesan Cheese50g
Butter150g

Despensa

Olive Oil250ml
Canned Tuna2 cans (approx. 150g each)
Soy Sauce (low sodium)50ml
Pecans50g
Chia Seeds30g

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
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 keto 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 88 grams of protein per day on average. It is a lower calorie level often chosen by smaller or less active adults who want to eat a little less. The keto setup keeps carbohydrates very low so most calories come from fat and protein. It is less suited to very active or larger adults who need far more food. You get three meals per day across a duration of seven days. Some top protein meals include baked cod with lemon and herbs, beef stir-fry with broccoli and soy sauce, and steak with garlic butter mushrooms. Other top protein choices feature baked salmon with asparagus and chicken thighs with roasted Brussels sprouts.

What a day looks like

Your first day starts with scrambled eggs with spinach and avocado for your morning meal. At midday you eat a grilled chicken salad with olive oil vinaigrette. Your final meal of the day is baked salmon with asparagus. You repeat this pattern of three meals per day over the week. Each meal fits the daily protein target while keeping carbs out of the picture. The food relies heavily on healthy fats and quality protein sources. You will not find any grains or sugars on your plate. Every dish is simple to prepare in your own kitchen.

How to use it

Read the shopping list carefully before you buy your weekly groceries at the store. Plan your cooking schedule so you can prepare meals in large batches ahead of time. You may swap any protein source with a similar one if you prefer a change. Add extra non-starchy vegetables to your plate if you feel hungry between your meals. Make sure you stay hydrated by drinking plenty of plain water throughout the day. Keep track of your daily intake to ensure you stay close to the target numbers. Listen to your body and adjust your meal timings to suit your daily schedule. Store your prepared food safely in the fridge until you are ready to eat.

Read through the complete shopping list before you visit the local grocery store.
Cook your main proteins in large batches to save time during busy weekdays.
Swap any listed protein choice with a similar option that you enjoy more.
Add extra green vegetables to your plate whenever you feel extra hungry.

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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