1400 Calorie Low-Carb Meal Plan

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

What is a 1400 calorie low-carb meal plan?

A 1400 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 102 g protein a day over 4 meals.

1389

kcal a day

102

g protein a day

26

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 · 104 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Feta200g 2 alternativas Omelet with Bell Peppers and Feta230g · 360 kcal · 22 g P Scrambled Eggs with Bacon and Tomatoes200g · 340 kcal · 20 g P	200g	350	25	6	25
AlmuerzoGrilled Chicken Salad with Avocado250g 2 alternativas Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Chicken Caesar Salad (no croutons)250g · 450 kcal · 35 g P	250g	450	35	10	30
CenaBaked Salmon with Roasted Asparagus220g 2 alternativas Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	220g	500	40	6	35
SnackAlmonds30g 2 alternativas Cucumber Slices with Cream Cheese150g · 100 kcal · 3 g P Greek Yogurt150g · 100 kcal · 10 g P	30g	100	4	1	9
Total		1400	104	23	99

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

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Día 2

1400 kcal · 103 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Berries and Chia Seeds250g 2 alternativas Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Greek Yogurt with Pecans180g · 300 kcal · 18 g P	250g	300	20	15	18
AlmuerzoTuna Salad Lettuce Wraps200g 2 alternativas Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P	200g	400	30	7	28
CenaLean Ground Beef Stir-fry with Broccoli250g 2 alternativas Baked Chicken Thighs with Cauliflower Mash420g · 550 kcal · 45 g P Beef Stir-Fry with Cabbage and Sesame Oil380g · 550 kcal · 42 g P	250g	550	45	14	35
SnackCheese Stick30g 2 alternativas Almonds25g · 150 kcal · 5 g P Hard Boiled Egg and Salt100g · 150 kcal · 13 g P	30g	150	8	3	12
Total		1400	103	39	93

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

Día 3

1400 kcal · 105 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelette with Mushrooms and Bell Peppers180g 2 alternativas Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P Greek Yogurt with Nuts and Seeds200g · 320 kcal · 18 g P	180g	320	22	4	24
AlmuerzoCobb Salad with Turkey Breast230g 2 alternativas Canned Tuna and Mixed Green Salad with Olive Oil350g · 480 kcal · 40 g P Leftover Baked Chicken with Cauliflower Mash380g · 480 kcal · 42 g P	230g	480	38	10	32
CenaPork Tenderloin with Green Beans200g 2 alternativas Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	200g	500	42	16	30
SnackCucumber Slices with Cream Cheese150g 2 alternativas Almonds30g · 100 kcal · 4 g P Greek Yogurt150g · 100 kcal · 10 g P	150g	100	3	4	8
Total		1400	105	34	94

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

Día 4

1370 kcal · 103 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoCottage Cheese with Walnuts250g 2 alternativas Greek Yogurt with Walnuts240g · 330 kcal · 20 g P Omelet with Mushrooms and Cheddar210g · 330 kcal · 21 g P	250g	330	25	13	20
AlmuerzoShrimp and Zucchini Noodles220g 2 alternativas Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	220g	420	32	17	25
CenaRoasted Chicken Thighs with Brussels Sprouts230g 2 alternativas Baked Chicken Thighs with Cauliflower Mash420g · 550 kcal · 45 g P Beef Stir-Fry with Cabbage and Sesame Oil380g · 550 kcal · 42 g P	230g	550	40	12	38
SnackHard-Boiled Egg50g	50g	70	6	0	5
Total		1370	103	42	88

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

Día 5

1400 kcal · 94 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoked Salmon and Cream Cheese Roll-ups150g 2 alternativas Omelet with Bell Peppers and Feta230g · 360 kcal · 22 g P Smoked Salmon and Cream Cheese Bites150g · 360 kcal · 22 g P	150g	360	20	3	30
AlmuerzoLentil Soup (low-carb version)300g 2 alternativas Shrimp Avocado Salad with Lemon Dressing320g · 380 kcal · 30 g P Tuna Salad Lettuce Wraps220g · 380 kcal · 30 g P	300g	380	25	25	20
CenaSteak with Cauliflower Mash230g 2 alternativas Baked Pork Chops with Creamy Mushroom Sauce420g · 560 kcal · 45 g P Pork Chop with Roasted Zucchini and Olive Oil400g · 560 kcal · 48 g P	230g	560	48	13	35
SnackOlives50g 2 alternativas Almonds30g · 100 kcal · 4 g P Cucumber Slices with Cream Cheese150g · 100 kcal · 3 g P	50g	100	1	2	10
Total		1400	94	43	95

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

Día 6

1350 kcal · 93 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado Smoothie (low-carb)300ml 2 alternativas Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P Greek Yogurt with Pecans180g · 300 kcal · 18 g P	300ml	300	15	11	22
AlmuerzoChicken Caesar Salad (no croutons)250g 2 alternativas Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Avocado250g · 450 kcal · 35 g P	250g	450	35	10	30
CenaBaked Cod with Lemon and Herbs200g 2 alternativas Baked Cod with Lemon Butter and Green Beans400g · 480 kcal · 42 g P Chicken Thighs with Roasted Brussels Sprouts350g · 480 kcal · 35 g P	200g	480	40	8	32
SnackPecans20g 2 alternativas Almonds20g · 120 kcal · 4 g P Macadamia Nuts20g · 120 kcal · 2 g P	20g	120	3	2	11
Total		1350	93	31	95

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

Día 7

1400 kcal · 113 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Smoked Salmon180g 2 alternativas Scrambled Eggs with Spinach and Feta250g · 380 kcal · 24 g P Bacon and Egg Muffins200g · 370 kcal · 25 g P	180g	380	28	4	28
AlmuerzoLeftover Baked Cod180g 2 alternativas Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P	180g	400	35	2	28
CenaLamb Chops with Roasted Zucchini220g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Baked Salmon with Asparagus400g · 520 kcal · 45 g P	220g	520	40	11	35
SnackGreek Yogurt150g 1 alternativa String Cheese30g · 100 kcal · 7 g P	150g	100	10	6	4
Total		1400	113	23	95

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)

Proteínas102.1g

Carbohidratos33.6g

Grasas94.1g

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

Eggs1.5 dozen
Chicken Breast500g
Salmon Fillets2 x 150g
Lean Ground Beef250g
Turkey Breast slices200g
Pork Tenderloin200g
Shrimp (peeled and deveined)250g
Chicken Thighs (boneless, skinless)250g
Smoked Salmon200g
Beef Steak (e.g., sirloin)200g
Cod Fillets2 x 150g
Lamb Chops2 x 150g

Frutas y verduras

Spinach300g
Avocado3 medium
Asparagus300g
Mixed Berries (frozen or fresh)200g
Romaine Lettuce1 head
Broccoli400g
Mushrooms200g
Bell Peppers2 medium
Green Beans300g
Cucumber1 large
Zucchini2 medium
Brussels Sprouts300g
Cauliflower500g
Lemon1
Fresh Herbs (e.g., parsley, dill)1 small bunch

Lácteos

Feta Cheese100g
Greek Yogurt (plain, full-fat)750g
Cheese Sticks4
Cream Cheese150g
Cottage Cheese (full-fat)250g

Despensa

Almonds100g
Chia Seeds50g
Canned Tuna (in water)2 x 150g cans
Walnuts100g
Red Lentils100g
Olives (black or green)100g
Pecans50g

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 low-carb 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 menu brings an average daily protein of 102 grams for your daily needs. It is built for a low-carb diet to fit your goal. This is a lower calorie level, often chosen by smaller or less active adults who want to eat a little less. Larger adults or those who move a lot may find this amount too low for their day. Carbohydrates are kept lower, so meals lean on protein, vegetables and fats. The plan is set up for 7 full days of meals. Each day features 4 meals spread out across your morning and afternoon.

What a day looks like

Your day splits across 4 distinct eating times for steady meals. Day one starts with scrambled eggs with spinach and feta for breakfast. Lunch brings a grilled chicken salad with avocado to enjoy midday. Dinner features baked salmon with roasted asparagus to round out the day. A small portion of almonds serves as your snack between meals. Other top protein meals like steak with cauliflower mash rotate through the week. You will also see lean ground beef stir fry with broccoli on your calendar. Pork tenderloin with green beans and baked cod with lemon and herbs appear too.

How to use it

Read the shopping list carefully before you head out to the local grocery store. Plan your weekly meals ahead of time so you never miss a single target. Cook your proteins in large batches over the weekend to save precious time later. Swap any protein for a similar choice if you prefer a different taste today. Add extra non starchy vegetables to your plate if you still want more food. Keep your daily intake close to the min daily kcal or max daily kcal limits provided here. Track your meals daily to make sure your total intake stays near the target levels. Enjoy your food and follow these simple steps closely throughout the week.

Read the full shopping list before you buy your food items.
Cook your main protein foods in large batches on the weekend.
Swap your main protein choice for a similar item when needed.
Add extra green vegetables to your plate whenever you want more food.

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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