1,400-Calorie Meal Plan to Lose Weight

Drop extra pounds, eat nicely and really feel nice with this simple weight-loss meal plan. This 1,400-calorie meal plan is specifically tailor-made that will help you really feel energized and happy. Every day of this plan options excessive protein, excessive fiber meals—a mix that analysis reveals may also help with weight reduction by preserving you feeling full longer—and strategically balances energy all through the day so you will not really feel starved.

See Extra: Weight-Loss Meal Plans

The calorie totals are listed subsequent to every meal so you possibly can simply swap issues out and in as you see match. Couple this wholesome meal plan with each day train and also you’re on observe to lose a wholesome 1 to 2 kilos per week.

The right way to Meal Prep Your Week of Meals

Carve out time in the beginning of the week on your meal prepping and save your self time in the course of the busy week.

1. Make the Vegan Superfood Grain Bowls to have for lunch on Days 2, 3, 4 & 5.
2. Bake the Maple-Nut Granola to have for breakfast this week or go for a wholesome store-bought granola to save lots of time. Search for a granola that has round 130 energy or much less and fewer than 6 grams of sugar per 1/4 cup.

Day 1

Breakfast (338 energy)

• 1 serving Scrambled Eggs with Greens

A.M. Snack (151 energy)

• 1/2 cup blueberries
• 1 cup plain non-fat Greek yogurt

Lunch (402 energy)

• 1 serving Butternut Squash Soup with Avocado & Chickpeas

P.M. Snack (119 energy)

• 1/4 cup hummus
• 1 cup sliced cucumber

Dinner (409 energy)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Every day Totals: 1,419 energy, 83 g protein, 133 g carbohydrates, 30 g fiber, 67 g fats, 1,914 mg sodium.

Day 2

Breakfast (348 energy)

• 1/4 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries

A.M. Snack (105 energy)

• 1 medium banana

Lunch (381 energy)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (154 energy)

• 1/4 cup hummus
• 2 medium carrots, lower into sticks

Dinner (419 energy)

• 1 serving Spaghetti Squash with Peanut Sauce & Edamame

Every day Totals: 1,407 energy, 68 g protein, 170 g carbohydrates, 38 g fiber, 57 g fats, 1,450 mg sodium.

Day 3

Breakfast (348 energy)

• 1/4 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries

A.M. Snack (105 energy)

• 1 medium banana

Lunch (381 energy)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (95 energy)

• 1 medium apple

Dinner (395 energy)

• 1 serving One-Pot Garlicky Shrimp & Spinach
• 3/4 cup Simple Brown Rice

Night Snack (101 energy)

• 2 Tbsp. chocolate chips

Every day Totals: 1,425 energy, 76 g protein, 197 g carbohydrates, 32 g fiber, 46 g fats, 728 mg sodium.

Day 4

Breakfast (349 energy)

• 1 cup all-bran cereal
• 1 cup skim milk
• 1 medium banana, sliced

A.M. Snack (88 energy)

• 1 hard-boiled egg topped with scorching sauce

Lunch (381 energy)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (172 energy)

• 10 almonds
• 1 medium apple

Dinner (414 energy)

• 1 serving Gochujang  Steak, Kimchi & Cauliflower Rice Bowls

Every day Totals: 1,403 energy, 74 g protein, 179 g carbohydrates, 46 g fiber, 58 g fats, 1,357 mg sodium.

Day 5

Breakfast (324 energy)

• 1 serving Spinach & Egg Scramble with Raspberries
• 1 Tbsp. shredded Cheddar cheese to high eggs

A.M. Snack (154 energy)

• 1/4 cup hummus
• 2 medium carrots, lower into sticks

Lunch (381 energy)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (202 energy)

• 1/2 cup Greek yogurt
• 1/2 cup raspberries
• 2 Tbsp. almonds

Dinner (339 energy)

• 1 serving Spicy Weight-Loss Cabbage Soup
• 1 serving All the things Bagel Avocado Toast

Meal-Prep Tip: Save two servings of the Spicy Weight-Loss Cabbage Soup to have for Lunch on Days 6 & 7.

Every day Totals: 1,400 energy, 69 g protein, 145 g carbohydrates, 48 g fiber, 66 g fats, 1,651 mg sodium.

Day 6

Breakfast (276 energy)

• 1 cup all-bran cereal
• 1 cup skim milk
• 1/2 cup raspberries

A.M. Snack (115 energy)

• 1 oz. Cheddar cheese

Lunch (339 energy)

• 1 serving Spicy Weight-Loss Cabbage Soup
• 1 serving All the things Bagel Avocado Toast

P.M. Snack (198 energy)

• 2 Tbsp. almonds
• 1 medium apple

Dinner (474 energy)

• 1 serving Hummus-Crusted Rooster
• 1 serving Roasted Broccoli with Lemon-Garlic French dressing

Every day Totals: 1,401 energy, 82 g protein, 157 g carbohydrates, 50 g fiber, 63 g fats, 1,753 mg sodium.

Day 7

Breakfast (261 energy)

• 1 serving Two-Ingredient Banana Pancakes
• 1/2 cup raspberries
• 1 Tbsp. peanut butter

A.M. Snack (218 energy)

• 2 Tbsp. almonds
• 1 oz. Cheddar cheese

Lunch (339 energy)

• 1 serving Spicy Weight-Loss Cabbage Soup
• 1 serving All the things Bagel Avocado Toast

P.M. Snack (88 energy)

• 1 hard-boiled egg topped with scorching sauce

Dinner (387 energy)

• 1 serving Taco-Stuffed Zucchini topped with 1/4 cup pico de gallo

Night Snack (101 energy)

• 2 Tbsp. chocolate chips

Every day Totals: 1,393 energy, 65 g protein, 110 g carbohydrates, 31 g fiber, 82 g fats, 2,114 mg sodium.