Meal plan
1400 kcal · 1400 calorie meal plan
Reasonable for adults under 150 lbs targeting weight loss. More room for vegetables and whole grains than 1200.
Calories
1400
Protein
120g
Carbs
140g
Fat
45g
Best for
Smaller adults (130-160 lbs) targeting fat loss with moderate exercise.
Sample day
-
Breakfast
High-protein oatmeal (smaller serving)380 kcal
28g protein
-
Lunch
Chicken Caesar wrap480 kcal
38g protein
-
Snack
Cottage cheese with berries
180 kcal
18g protein
-
360 kcal
30g protein
Sample day total 1400 kcal · 114g protein
Notes
120g protein supports muscle preservation in a deficit.
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