A 7-Day, 1,400-Calorie Meal Plan
Bonus: Every recipe is both delicious and easy to prepare (hello, leftovers!)
This seven-day, 1,400-calorie meal plan focuses on fill-you-up proteins such as chicken breast, salmon, shrimp, beans, plenty of crunchy, satisfying veggies and tons of zesty flavors, thanks to a variety of spices and cooking styles. Many of these recipes require only one pot or pan (less cleanup, win-win!), and give ideas for strategic use of leftovers. (If you'd like to find even more easy recipes, check out Instant Flat Belly: One Pot, which offers a complete 21-day weight loss program.)
Now, let's take a moment to acknowledge what we all know: Long-term weight loss requires making healthy food choices on the regular, not just for one week. And while 1,400 calories may be the right amount for some people, it can be very restrictive for others, says Stefani Sassos, M.S., R.D., C.D.N, the Nutrition Lab Director for the Good Housekeeping Institute. Keep in mind: "A 1,400-calorie per day eating plan is typically short-term and often used for quick weight-loss goals," adds Valerie Agyeman, RD, a women's health dietitian and the host of the Flourish Heights podcast. "However, it may not provide enough nutrients and energy for many people, especially those who are more active."
These menus are all roughly 1,400 calories, give or take a few, but we encourage you to build on these meal and snack ideas by piling up the veggies at any opportunity — and adding more fruit at snack time, too. You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied.
If you plan to follow a low-calorie eating plan for more than a week or two, be sure to consult with a dietitian, which is vital to ensure you are meeting your nutritional needs and preventing any deficiencies, says Agyeman." An RD will also consider factors like age, activity level, food allergies and intolerances, budget, culture, food and body relationship, food preferences, lifestyle and any underlying health conditions," she explains. "They will provide the guidance you need to help you choose nutrient-dense foods and maximize limited calorie intake." She also cautions that a calorie-restrictive plan is not appropriate for anyone who is pregnant, breastfeeding or has a history of eating disorders. "When in doubt, consult with your healthcare provider, she advises.
We acknowledge that weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
Day 1: Breakfast
Egg and Avocado Pita
Toast 1 whole-grain pita and fill with 1/2 of an avocado, mashed, and 2 sliced hard-boiled eggs. Season to taste with salt and pepper. Serve with 1/2 cup of blueberries.
Day 1: Lunch
Chicken Quinoa Bowl
Who doesn't love a hearty bowl with mix-and-match ingredients such as tasty, herb-crusted chicken, arugula, warm quinoa, and savory olives? This bowl is easy to make from simple ingredients. This will keep you going throughout the rest of the day.
Get the Chicken Quinoa Bowl recipe.
Day 1: Snacks
• 1 small apple with 1 tablespoon nut butter
• 1 ounce pistachios
• 1/4 cup hummus or guac with 1½ cups crudité
RELATED: Best High-Protein Snacks
Day 1: Dinner
Instant Pot Chicken Soup
There's nothing more comforting than a bowl of chicken soup—and this one is done in less than 30 minutes in your Instant Pot (don't have one? You can use the same ingredients, but cook longer.)
Get the Instant Pot Chicken Soup recipe.
Day 2: Breakfast
Overnight Oats
Combine 1/2 cup of old-fashioned oats, 1 tablespoon of pumpkin seeds, 1 tablespoon of chopped of walnuts, and 1/2 teaspoon of cinnamon in a bowl. Add 1/2 of cup milk to the oat mixture. Refrigerate overnight. Stir in 1 medium chopped banana before serving.
Day 2: Lunch
Roasted Chickpea, Tomato and Chicken Bowl
Spicy cumin, coriander and pepper give this bowl an extra kick. Hint: Roast up the chicken on a Sunday evening, and you'll have a quick-and-easy protein to add to several meals.
Day 2: Snacks
• 1/2 cup unsweetened, plain Greek yogurt with 1 cup berries
• 1 piece of string cheese and 1/2 cup sliced pear
• 1 cup crudité with 1 tablespoon of nut butter
Day 2: Dinner
Baked Salmon with Spring Vegetables
Preheat oven to 400°F. On a baking sheet, combine 1 ½ cups of green beans, 9 baby gold potatoes, halved, and 1/2 of a small red onion, cut into 1/2-inch wedges. Season with 1/2 teaspoon each salt and pepper. Drizzle 1 tablespoon of olive oil over vegetables, toss, and bake for 15 minutes. Remove from the oven and place 2 (3-ounce) salmon fillets on top of the veggies and lemons slices on top of the salmon. Roast 10 minutes, or until the potatoes are tender and the fish is opaque. Refrigerate 1 salmon fillet and 1/3 of the vegetables and potatoes for lunch on Day 3. Serve one salmon fillet, vegetables, and potatoes on 1 cup mixed greens.
Day 3: Breakfast
Souped-Up Almond Butter and Jelly
Toast 2 slices of sprouted whole-grain bread. Spread 1 tablespoon of almond butter and 1 tablespoon of 100% fruit spread over both slices. Sprinkle with 1 tablespoon of pumpkin seeds and 1/2 cup of berries.
Day 3: Lunch
Salmon Niçoise Salad
Take that extra piece of salmon you baked last night and mix it up with a hard-boiled egg, olives, green beans and potatoes for a lunch that will make you feel like you're sitting at a café on the French Riviera.
Get the Salmon Nicoise Salad recipe.
Day 3: Snacks
• 1/2 cup blueberries
• 1 hard-boiled egg
• 1/2 ounce dark chocolate
Day 3: Dinner
Sheet Pan Roasted Chicken
We love a one-sheet-pan recipe, and this one delivers, with a bounty of delicious veggies (acorn squash, fennel, and onions) surrounding this crispy roast chicken breast.
Day 4: Breakfast
Egg and Avocado Pita
Toast 1 whole-grain pita and fill with 1/2 of an avocado, mashed, and 2 sliced hard-boiled eggs. Season to taste with salt and pepper. Serve with 1/2 cup of blueberries.
Day 4: Lunch
Quinoa and Veggies
When you want something simple and light, but with a satisfyingly nutty chew, cook up the power grain quinoa with a variety of veggies, black beans for protein, topped off with basil and a tangy lemon-vinegar dressing.
Get the Quinoa and Veggies recipe.
Day 4: Snacks
• 1 small apple with 1 tablespoon nut butter
• 1 ounce pistachios
• 1/4 cup hummus or guac with 1½ cups crudité
Day 4: Dinner
One-Pot Spaghetti
Even when you're being careful with calories, there is a place for a delicious bowl of spaghetti on your menu! This light-as-air dish cooks in one pot (less cleaning, yay!) and gets its flavor from fresh tomatoes, lemon zest, and a dash of white wine. Yum!
Get the One-Pot Spaghetti recipe.
Day 5: Breakfast
Overnight Oats
Combine 1/2 cup of old-fashioned oats, 1 tablespoon of pumpkin seeds, 1 tablespoon of chopped of walnuts, and 1/2 teaspoon of cinnamon in a bowl. Add 1/2 of cup milk to the oat mixture. Refrigerate overnight. Stir in 1 medium chopped banana before serving.
Day 5: Lunch
Herbed Shrimp and Watercress Salad
Add a little country-club glamour to the middle of your day with this tasty salad full of lemony-garlic shrimp, creamy avocado, and whichever fancy greens you can find in your local market.
Day 5: Snacks
• 1 piece of string cheese and 1/2 cup sliced pear
• 1 cup crudité with 1 tablespoon of nut butter
• 1/2 cup unsweetened, plain Greek yogurt with 1 cup berries
Day 5: Dinner
Pinto Bean and Poblano Soup
You've been eating light today, so for dinner, dig into this hearty vegetarian soup that's as filling as a bowl of chili. Top it with avocado and a sprinkle of rice (go for brown rice if you want more fiber), and see if you don't wind up licking the bowl. Save extra servings for tomorrow's lunch.
Get the Pinto Bean and Poblano Soup recipe.
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