Sample week · 7 days

1,400 calorie high-protein meal plan

Seven days of meals at 1,400 calories and 105 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,400
Protein a day
105 g
Meals a day
3 and a snack
Recipes
28

Monday

1,398 kcal104 g protein

Tuesday

1,399 kcal105 g protein

Wednesday

1,402 kcal103 g protein

Thursday

1,388 kcal104 g protein

Friday

1,401 kcal103 g protein

Saturday

1,429 kcal106 g protein

Sunday

1,405 kcal101 g protein

Grocery list for the week

Produce

  • Blueberries40 g
  • Baby spinach120 g
  • Onion350 g
  • Carrots210 g
  • Lemon1
  • Zucchini1
  • Button mushrooms40 g
  • Celery25 g
  • Potatoes140 g
  • Leeks25 g
  • DillA little
  • Garlic8 cloves
  • Sweet potato140 g
  • Red onion35 g
  • Garlic powderA little
  • Cucumber350 g
  • Red bell pepper200 g
  • ChivesA little
  • Parsley10 g
  • Mixed salad greens20 g
  • Mushrooms50 g
  • Red pepper flakesA little
  • Cherry tomatoes230 g
  • Raspberries40 g
  • Tomato1
  • CilantroA little
  • Pineapple chunks75 g
  • Beetroot65 g
  • Bell pepper1
  • Strawberries130 g
  • BasilA little
  • Scotch bonnet pepper1

Meat and fish

  • Chicken breast150 g
  • Chicken thighs boneless skinless300 g
  • Chicken thighs bone-in skin-on700 g
  • Shrimp150 g
  • White fish fillet150 g
  • Pork loin chops150 g
  • Ground turkey130 g
  • Smoked salmon40 g
  • Salmon fillet150 g

Dairy and eggs

  • Greek yogurt plain nonfat500 g
  • Butter20 g
  • Eggs5
  • Cheddar cheese15 g
  • Egg whites5
  • Feta cheese40 g
  • Plain greek yogurt75 g
  • Gruyere cheese15 g
  • Plain nonfat greek yogurt10 g
  • Milk150 ml
  • Parmesan cheese10 g
  • Cream cheese30 g

Bakery

  • Wheat tortilla1 whole

Pantry

  • Granola60 g
  • Honey2 tbsp
  • Red lentils70 g
  • Canned diced tomatoes240 g
  • Vegetable broth240 ml
  • All-purpose flour1 tbsp
  • Chicken broth750 ml
  • Green beans100 g
  • Wheat flour2 tsp
  • Almonds10 g
  • Brown sugar1 tsp
  • Canned cannellini beans200 g
  • Light mayonnaise15 g
  • Dijon mustardA little
  • Cocoa powder1 tbsp
  • Chia seeds1 tbsp
  • Mustard seedsA little
  • Canned coconut milk100 ml
  • Ketchup1 tbsp
  • Soy sauce2 tsp
  • Hemp seeds15 g
  • Brown rice150 g
  • Canned tuna in water120 g
  • Sesame seedsA little
  • Canned crushed tomatoes180 g
  • Tomato paste2 tsp

Oils and spices

  • Olive oil6 tbsp
  • Ground cuminA little
  • Ground turmeric1 tsp
  • Salt2 tsp
  • Black pepper1 tsp
  • Vegetable oil2 tbsp
  • Ground cinnamonA little
  • Ground gingerA little
  • Sesame oil1 tsp
  • Sea saltA little
  • Chili flakesA little
  • Dried thymeA little
  • Smoked paprika1 tsp
  • Dried oreganoA little
  • Rice vinegar1 tbsp
  • Dried basilA little
  • Balsamic vinegar2 tsp
  • Curry powder2 tsp

Frozen

  • Frozen edamame in pods100 g
  • Mixed berries80 g
  • Banana1
  • Seedless grapes150 g

Other

  • Firm tofu70 g
  • Capers2 tsp
  • Pearl barley25 g
  • Bay1 leaf
  • Dried apricots25 g
  • Brussels sprouts100 g
  • Dried tarragonA little
  • Dry white wine30 ml
  • Whey protein powder25 g
  • Cornstarch1 tbsp
  • Silken tofu200 g
  • Soy protein powder25 g
  • Maple syrup2 tsp
  • Vanilla extractA little
  • Sriracha2 tsp
  • Scallions10 g
  • NoriA little
  • Rigatoni60 g
  • Tofu150 g

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

High-protein, at other calorie levels
1,400 calories, other kinds
All sample meal plans

Meal plans for clients

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