Sample week · 7 days

1,400 calorie meal plan

Seven days of meals at 1,400 calories and 70 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
70 g
Meals a day
3 and a snack
Recipes
28

Monday

1,400 kcal70 g protein

Tuesday

1,403 kcal70 g protein

Wednesday

1,395 kcal70 g protein

Thursday

1,410 kcal70 g protein

Friday

1,412 kcal70 g protein

Saturday

1,404 kcal69 g protein

Sunday

1,400 kcal70 g protein

Grocery list for the week

Produce

  • Avocado1
  • Shallot15 g
  • Onion550 g
  • Garlic7 cloves
  • Cilantro10 g
  • Cucumber350 g
  • Lemon1
  • DillA little
  • Carrots200 g
  • Red bell pepper230 g
  • GingerA little
  • Lime1
  • Tomato300 g
  • Zucchini1
  • Eggplant1
  • Green chili1
  • Blueberries10 g
  • Raspberries10 g
  • Parsley25 g
  • Cauliflower florets250 g
  • Garlic powderA little
  • Celery75 g
  • Beetroot65 g
  • Bell pepper1
  • Plum tomatoes250 g
  • Basil leaves10 g
  • Spinach40 g
  • Basil5 g
  • Baby spinach20 g

Meat and fish

  • Bacon50 g
  • Shrimp300 g
  • Ground beef 85% lean130 g

Dairy and eggs

  • Egg whites3
  • Eggs14
  • Plain greek yogurt75 g
  • Greek yogurt plain nonfat250 g
  • Milk60 ml
  • Parmesan cheese30 g
  • Semi-skimmed milk100 ml
  • Butter20 g
  • Plain nonfat greek yogurt50 g
  • Gruyere cheese30 g
  • Feta cheese20 g
  • Ricotta cheese65 g
  • Mozzarella cheese40 g
  • Cheddar cheese20 g

Bakery

  • Wheat bread2 slices
  • Baguette40 g

Pantry

  • Dijon mustard1 tsp
  • Canned coconut milk300 ml
  • Tamarind paste2 tsp
  • Granola20 g
  • Soba noodles160 g
  • Soy sauce2 tbsp
  • Sesame seeds1 tbsp
  • Honey3 tsp
  • Canned diced tomatoes300 g
  • Canned white beans400 g
  • Dark chocolate 70% cacao15 g
  • Vegetable broth700 ml
  • Canned crushed tomatoes650 g
  • Dried green lentils90 g
  • Hot pepper sauce30 ml
  • All-purpose flour30 g
  • Sugar1 tsp
  • Brown sugarA little
  • Beef broth350 ml
  • Dried brown lentils65 g
  • Dried egg noodles60 g
  • Chickpeas60 g
  • Dried jumbo pasta shells60 g
  • Oat flour15 g
  • Baking sodaA little
  • Almond butterA little
  • Canned chickpeas75 g
  • Raisins10 g
  • White rice75 g

Oils and spices

  • Olive oil7 tbsp
  • Chili flakesA little
  • Red wine vinegar2 tsp
  • Black pepperA little
  • Vegetable oil2 tbsp
  • Ground turmericA little
  • Paprika1 tsp
  • Salt1 tsp
  • Rice vinegar1 tbsp
  • Sesame oil1 tsp
  • Curry powder2 tsp
  • Dried thyme1 tsp
  • TurmericA little
  • Cumin1 tsp
  • Sunflower oil1 tsp
  • Apple cider vinegar2 tsp
  • Ground cumin1 tsp
  • Ground cinnamonA little
  • Dried oreganoA little
  • Balsamic vinegarA little

Frozen

  • Frozen blueberries75 g
  • Frozen raspberries75 g
  • Banana1
  • Seedless grapes150 g
  • Mixed berries50 g

Other

  • Curly endive75 g
  • Coconut flakes1 tbsp
  • Edamame150 g
  • Hummus2 tbsp
  • Kalamata olives6
  • Wheat flatbreads1 whole
  • Polenta40 g
  • Maple syrupA little
  • Vanilla extractA little
  • Bay1 leaf
  • Vanilla protein powderA little
  • Wheat English muffin1 whole
  • Green olives3

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

Balanced, at other calorie levels
1,400 calories, other kinds
All sample meal plans

Meal plans for clients

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