1400 Calorie High-Protein Meal Plan

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

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

1400 kcal · 115 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach and Feta250g 2 alternatives 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
DéjeunerGrilled Chicken Salad with Mixed Greens350g 2 alternatives 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
DînerBaked Salmon with Roasted Asparagus300g 2 alternatives 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
CollationGreek Yogurt with Berries200g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

1400 kcal · 115 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Smoothie with Spinach and Almond Milk400ml 2 alternatives Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	400ml	380	30	25	18
DéjeunerLentil Soup with a Side Salad450g 2 alternatives 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
DînerLean Beef Stir-fry with Broccoli350g 2 alternatives 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
CollationCottage Cheese with Sliced Tomato150g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

1400 kcal · 115 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOatmeal with Protein Powder and Nuts300g 2 alternatives 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
DéjeunerTuna Salad Lettuce Wraps300g 2 alternatives Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast Salad with Avocado240g · 400 kcal · 45 g P	300g	400	35	9	25
DînerChicken Breast with Quinoa and Steamed Green Beans350g 2 alternatives 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
CollationApple Slices with Peanut Butter100g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

1400 kcal · 102 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Tofu with Turmeric and Veggies250g 2 alternatives Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P	250g	350	20	18	22
DéjeunerSalmon and Avocado Salad300g 2 alternatives 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
DînerLean Turkey Meatballs with Zucchini Noodles350g 2 alternatives 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
CollationHard-Boiled Eggs100g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

1400 kcal · 125 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt Parfait with Granola and Berries250g 2 alternatives Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	250g	380	25	30	18
DéjeunerChicken and Vegetable Skewers300g 2 alternatives 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
DînerCod Fillet with Lemon and Herbs, served with Roasted Sweet Potato350g 2 alternatives 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
CollationSmall Protein Shake250ml 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

1400 kcal · 95 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelette with Mushrooms and Bell Peppers250g 2 alternatives 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
DéjeunerChickpea Salad with Cucumber and Tomato350g 2 alternatives 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
DînerPork Tenderloin with Brussels Sprouts300g 2 alternatives 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
CollationRice Cakes with Avocado150g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

1400 kcal · 110 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerCottage Cheese Pancakes with Berries300g 2 alternatives 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
DéjeunerLeftover Pork Tenderloin Salad300g 2 alternatives Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast Salad with Avocado240g · 400 kcal · 45 g P	300g	400	35	20	20
DînerBaked Chicken Thighs with Mixed Roasted Vegetables350g 2 alternatives 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
CollationSmall handful of Almonds30g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 1400 kcal (±50)

Protéines111g

Glucides84.3g

Lipides69.1g

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

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

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

Fruits et légumes

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

Produits laitiers

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

Épicerie

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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BMR 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.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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