Chicken Pho
Breakfast · 266 kcalIngredients
- Chicken breast60 g
- Rice noodles110 g
- Chicken broth300 g
- Fish sauce5 g
- Onion15 g
- Ginger5 g
Directions
- 1. Simmer chicken breast with ginger and onion for 20 minutes
- 2. Remove chicken, shred, and set aside
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1,400 Calorie Meal Plan
Short answer
A 1,400 calorie meal plan splits the day into breakfast (350 kcal), lunch (420 kcal), a snack (350 kcal) and dinner (280 kcal). At a balanced 30 / 45 / 25 split that is about 105 g protein, 158 g carbs and 39 g fat. Below is a full sample day with three dish options per meal.
1,400 kcal at a glance
105 gProtein
158 gCarbs
39 gFat
- breakfast350 kcal
- lunch420 kcal
- snack350 kcal
- dinner280 kcal
Free · No signup · Your own calorie target
A low-calorie target. Most women should not eat under 1,200 kcal and most men under 1,500 kcal a day without medical supervision. Not for people who are pregnant, breastfeeding, under 18 or have a history of eating disorders.
Sample 1,400 calorie day
Example diet plan
All cuisines · Lose weight
3 meals + optional snack
1,400kcal a day
105 gProtein
158 gCarbs
39 gFats
Meal options
Breakfast
350 kcal- Chicken Pho266 kcal·Protein 25 g·Carbs 32 g·Fats 3 g
Pozole Blanco280 kcal·Protein 28 g·Carbs 34 g·Fats 4 g
Chicken Rice Porridge264 kcal·Protein 18 g·Carbs 26 g·Fats 9 g
Lunch
420 kcal
Tuna Salad Wrap325 kcal·Protein 30 g·Carbs 19 g·Fats 14 g
Efo Riro with Grilled Fish328 kcal·Protein 44 g·Carbs 12 g·Fats 13 g
Tabbouleh with Grilled Fish327 kcal·Protein 36 g·Carbs 22 g·Fats 12 g
Snack
350 kcal.jpg%3Falt%3Dmedia&w=3840&q=75)
Tarragon and Dijon Chicken Salad288 kcal·Protein 31 g·Carbs 4 g·Fats 15 g_1756810573302.jpg%3Falt%3Dmedia&w=3840&q=75)
Pla Meuk Yang (Grilled Squid with Chili Sauce)278 kcal·Protein 21 g·Carbs 12 g·Fats 17 g_1756820821655.jpg%3Falt%3Dmedia&w=3840&q=75)
Lu Wei (Braised Street Food Snacks)278 kcal·Protein 24 g·Carbs 13 g·Fats 15 g
Dinner
280 kcal
Chicken and Vegetable Soup232 kcal·Protein 30 g·Carbs 9 g·Fats 9 g
Chicken and Mushroom Soup216 kcal·Protein 28 g·Carbs 7 g·Fats 9 g
Fish Sinigang243 kcal·Protein 27 g·Carbs 20 g·Fats 7 g
Ingredients & directions
One serving of each dish.
Pozole Blanco
Breakfast · 280 kcalIngredients
- Hominy150 g
- Chicken75 g
- Chicken broth120 ml
- Onion15 g
- Garlic3 g
- Dried Oregano2.46 g
Directions
- 1. Rinse and cook hominy in water
- 2. Simmer pork shoulder or other desired meat until tender
Chicken Rice Porridge
Breakfast · 264 kcalIngredients
- White rice80 g
- Chicken breast50 g
- Scallion10 g
- Shallot8 g
- Canola oil5 g
- Soy sauce5 g
Directions
- 1. Simmer rice in water until soft
- 2. Add shredded cooked chicken, scallion, and a little salt
Tuna Salad Wrap
Lunch · 325 kcalIngredients
- Tuna85 g
- Mayonnaise1 tbsp
- Celery20 g
- Red Onion10 g
- Whole Wheat Tortilla40 g
- Black Pepper0.49 g
Directions
- 1. In a bowl, combine canned tuna (drained), mayonnaise, celery (chopped), and onion (chopped)
- 2. Season with salt and pepper
Efo Riro with Grilled Fish
Lunch · 328 kcalIngredients
- Spinach100 g
- Tilapia fillet140 g
- Tomato60 g
- Red bell pepper40 g
- Onion30 g
- Vegetable oil8 g
Directions
- 1. Grill the fish until cooked through
- 2. Sauté onions, tomatoes, and peppers in oil, then add spinach and spices
Tabbouleh with Grilled Fish
Lunch · 327 kcalIngredients
- White fish fillet145 g
- Bulgur wheat90 g
- Parsley20 g
- Tomato40 g
- Cucumber30 g
- Fresh mint5 g
Directions
- 1. Grill the fish fillet until cooked through
- 2. Mix cooked bulgur, parsley, tomato, cucumber, mint, lemon juice, olive oil, and salt for tabbouleh
Tarragon and Dijon Chicken Salad
Snack · 288 kcalIngredients
- Chicken100 g
- Dijon1 tbsp
- Tarragon1 tsp
- Mayonnaise1 tbsp
- Celery30 g
- Onion15 g
Directions
- 1. Cook chicken breasts until fully cooked
- 2. Let cool and shred
Pla Meuk Yang (Grilled Squid with Chili Sauce)
Snack · 278 kcalIngredients
- Squid150 g
- Garlic5 g
- Chili2.03 tsp
- Fish Sauce1 tbsp
- Lime Juice1 tbsp
- Sugar2.09 g
Directions
- 1. Clean and prepare the squid
- 2. Marinate with a chili sauce mixture
Lu Wei (Braised Street Food Snacks)
Snack · 278 kcalIngredients
- Tofu50 g
- Beef50 g
- Eggs50 g
- Konjac75 g
- Seaweed10 g
- Soy1 tbsp
Directions
- 1. Combine soy sauce, star anise, cinnamon, and sugar with water in a pot
- 2. Add your chosen ingredients like tofu, eggs, and vegetables
Chicken and Vegetable Soup
Dinner · 232 kcalIngredients
- Chicken breast90 g
- Carrot50 g
- Zucchini50 g
- Onion40 g
- Olive oil5 g
- Parsley5 g
Directions
- 1. Simmer diced chicken breast in water for 10 minutes
- 2. Add chopped carrots, zucchini, onion, and a little olive oil
Chicken and Mushroom Soup
Dinner · 216 kcalIngredients
- Chicken breast80 g
- Shiitake mushrooms50 g
- Chicken broth200 g
- Bok choy40 g
- Ginger5 g
- Soy sauce7 g
Directions
- 1. Simmer chicken breast, mushrooms, and ginger in chicken broth for 15 minutes
- 2. Add bok choy and cook 5 minutes more
Fish Sinigang
Dinner · 243 kcalIngredients
- Tilapia fillet115 g
- Tomato50 g
- Onion30 g
- White radish (daikon)40 g
- Eggplant40 g
- Okra30 g
Directions
- 1. Simmer tomatoes, onion, and radish in water for 10 minutes
- 2. Add fish, okra, and eggplant, and cook for 10 minutes
Scan to get SlimAI Calorie TrackerFree on the App Store and Google PlayPrepared by SlimAI Calorie TrackerGenerated from your answers · guidance, not medical advice
Who eats 1,400 calories a day?
The same rules the generator uses give a 1,400 kcal target (within 25 kcal) to people like these. Your number depends on your own size, age and activity.
- A 25-year-old woman, 5′2″ and 160 lb (157 cm, 73 kg), lightly active. Goal: lose weight at a Steady pace. Maintenance ≈ 1,954 kcal.
- A 55-year-old woman, 5′4″ and 130 lb (163 cm, 59 kg), mostly sitting. Goal: stay at the same weight. Maintenance ≈ 1,407 kcal.
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Other calorie levels
A full sample day at each calorie level, with macros, meal budgets and three dishes per meal.
FAQ
1,400 calorie meal plan FAQ
Is 1,400 calories a day enough?
1,400 kcal is a low target. It can suit smaller, less active adults who are losing weight, but most women should not go below 1,200 kcal and most men below 1,500 kcal without medical supervision. Use the generator above to see the target the rules give your body and activity.
How much protein should I eat on a 1,400 calorie diet?
At 30% of calories, 1,400 kcal gives about 105 g of protein a day. Splits used for different body types and health conditions range from 25% to 40%, so roughly 88–140 g. Protein has 4 kcal per gram.
How do I split 1,400 calories across meals?
A simple split is 25% breakfast, 30% lunch, 25% snack and 20% dinner: 350, 420, 350 and 280 kcal. Each meal above has dishes that fit inside its budget (up to 5% over).
Can I follow a vegetarian or keto 1,400 calorie meal plan?
Yes. In the meal plan generator choose Vegetarian, Vegan, Keto, Mediterranean or Paleo and the dishes are picked from that diet. If a meal has no dish of that type, it falls back to the best fit and says so.
How much weight will I lose eating 1,400 calories?
It depends on the gap between 1,400 kcal and your maintenance calories, which depend on your size, age and activity. Enter your details in the generator to see your maintenance number and the daily deficit your pace uses.
Sources and method
- Mifflin MD, St Jeor ST et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr.
- U.S. FDA — Daily Value on the Nutrition Facts label — Daily values used to convert stored % DV for sugar, saturated fat, sodium and potassium.
General guidance for healthy adults, not medical advice. See our disclaimer.
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