Example 1400 Calorie Meal Plan
monday, tuesday, wednesday
Day
Total
Calories
Day
Total
Macros
104g
Carbs
83g
Protein
72g
Fat
Fiber
21g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
Directions
- Use a peanut butter packet for easy transport if you need it.
- No nuts? Use a seed butter e.g. sunflower seed butter.
lunch @ 12:30 pm
Edit Meal
Open-Faced Tuna Sandwich with Tomato Side Salad
38g
Carbs
39g
Protein
17g
Fat
Fiber
3g
Added Sugar
0g
Ingredients
Directions
- Halve tomatoes.
- Mix tomatoes, oil, & seasonings to make side salad.
- Toast bread.
- Mix mayo & tuna, add to toast. Top with cheese. Heat briefly in the toaster oven.
- Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it.
- Gluten-free? Use gluten-free bread.
snack
Edit Meal
Ingredients
Directions
- Hard boil eggs. Add salt & pepper when eating if you like.
- Keep the other 1/2 of the avocado from going bad by rinsing it with water, and keeping it in an air-tight container.
dinner @ 7:30 pm
Edit Meal
Ingredients
Directions
- Slice off the hard end of Brussels & cut it in half. Slice sausage into coin shapes. If using tempeh, mimic this size & shape.
- Add oil to a pan. Stir fry Brussels & protein option for ~10 minutes, until the food is browned.
- Top with garlic salt. Add more than a dash if you like.
- No sausage? Use ground beef, ground turkey, chicken, or the vegetarian option.
- I like these sausage brands – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells.
thursday, friday
Day
Total
Calories
Day
Total
Macros
82g
Carbs
105g
Protein
75g
Fat
Fiber
24g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
Directions
- Toast bread.
- Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!
- Gluten-free? Use gluten-free bread.
lunch @ 12:30 pm
Edit Meal
Ingredients
Directions
- Slice apple & cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper & have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/seeds are fine.
- Note: When choosing deli meat, look for organic & “no nitrates” if possible.
snack
Edit Meal
Ingredients
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts & seeds are fine.
dinner @ 7:30 pm
Edit Meal
Ingredients
Directions
- Preheat oven to 400°F.
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, then divide into 2 or 3 equal sized portions when ready to eat.
- Spray a pan with an oil spray. Stir fry cauliflower rice & ground beef on medium heat for about 8 minutes, until beef is cooked through & you see some browning in the cauli rice.
- Spray casserole dish with an oil spray.
- Combine all ingredients into the casserole dish, bake for 25 minutes.
- No beef? Use ground turkey or the vegetarian option.
- Note: If you find your casserole is excessively watery after cooking, you can continue baking. When serving, use a slotted spoon to drain away excess liquid.
saturday, sunday
Day
Total
Calories
Day
Total
Macros
100g
Carbs
65g
Protein
81g
Fat
Fiber
26g
Added Sugar
4g
breakfast @ 8:00 am
Edit Meal
Ingredients
Directions
- Put tortillas in toaster oven for 2-3 minutes on each side – or bake at 350°F for 2-3 minutes on each side (put on a baking sheet sprayed with an oil spray if using oven).
- Spread beans on tortillas.
- Top with rest of ingredients.
- No sriracha ranch? Use regular ranch + hot sauce, or a vinaigrette dressing works too!
- Gluten-free? Use gluten-free tortillas, e.g., corn.
lunch @ 12:30 pm
Edit Meal
Peanut, Carrot, & Cabbage Slaw Salad
23g
Carbs
14g
Protein
23g
Fat
Fiber
8g
Added Sugar
4g
Ingredients
Directions
- Mix all ingredients.
- Note: I buy the cabbage & carrots pre-cut-up to make my life easier, please do the same if that works for you.
- Note: I like Whole Foods’ Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s one: minimalistbaker.com/5-ingredient-peanut-sauce/
- No nuts? Swap this meal out for another.
dinner @ 7:30 pm
Edit Meal
Ingredients
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian option.
breakfast
lunch
snack
dinner
monday
Calories
1396
105g
Carbs
83g
Protein
73g
Fat
Fiber
21g
Added Sugar
1g
Ingredients
Directions
- Use a peanut butter packet for easy transport if you need it.
- No nuts? Use a seed butter e.g. sunflower seed butter.
Open-Faced Tuna Sandwich with Tomato Side Salad
38g
Carbs
39g
Protein
17g
Fat
Fiber
3g
Added Sugar
0g
Ingredients
Directions
- Halve tomatoes.
- Mix tomatoes, oil, & seasonings to make side salad.
- Toast bread.
- Mix mayo & tuna, add to toast. Top with cheese. Heat briefly in the toaster oven.
- Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it.
- Gluten-free? Use gluten-free bread.
Ingredients
Directions
- Hard boil eggs. Add salt & pepper when eating if you like.
- Keep the other 1/2 of the avocado from going bad by rinsing it with water, and keeping it in an air-tight container.
Ingredients
Directions
- Slice off the hard end of Brussels & cut it in half. Slice sausage into coin shapes. If using tempeh, mimic this size & shape.
- Add oil to a pan. Stir fry Brussels & protein option for ~10 minutes, until the food is browned.
- Top with garlic salt. Add more than a dash if you like.
- No sausage? Use ground beef, ground turkey, chicken, or the vegetarian option.
- I like these sausage brands – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells.
tuesday
Calories
1396
105g
Carbs
83g
Protein
73g
Fat
Fiber
21g
Added Sugar
1g
Ingredients
Directions
- Use a peanut butter packet for easy transport if you need it.
- No nuts? Use a seed butter e.g. sunflower seed butter.
Open-Faced Tuna Sandwich with Tomato Side Salad
38g
Carbs
39g
Protein
17g
Fat
Fiber
3g
Added Sugar
0g
Ingredients
Directions
- Halve tomatoes.
- Mix tomatoes, oil, & seasonings to make side salad.
- Toast bread.
- Mix mayo & tuna, add to toast. Top with cheese. Heat briefly in the toaster oven.
- Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it.
- Gluten-free? Use gluten-free bread.
Ingredients
Directions
- Hard boil eggs. Add salt & pepper when eating if you like.
- Keep the other 1/2 of the avocado from going bad by rinsing it with water, and keeping it in an air-tight container.
Ingredients
Directions
- Slice off the hard end of Brussels & cut it in half. Slice sausage into coin shapes. If using tempeh, mimic this size & shape.
- Add oil to a pan. Stir fry Brussels & protein option for ~10 minutes, until the food is browned.
- Top with garlic salt. Add more than a dash if you like.
- No sausage? Use ground beef, ground turkey, chicken, or the vegetarian option.
- I like these sausage brands – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells.
wednesday
Calories
1396
105g
Carbs
83g
Protein
73g
Fat
Fiber
21g
Added Sugar
1g
Ingredients
Directions
- Use a peanut butter packet for easy transport if you need it.
- No nuts? Use a seed butter e.g. sunflower seed butter.
Open-Faced Tuna Sandwich with Tomato Side Salad
38g
Carbs
39g
Protein
17g
Fat
Fiber
3g
Added Sugar
0g
Ingredients
Directions
- Halve tomatoes.
- Mix tomatoes, oil, & seasonings to make side salad.
- Toast bread.
- Mix mayo & tuna, add to toast. Top with cheese. Heat briefly in the toaster oven.
- Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it.
- Gluten-free? Use gluten-free bread.
Ingredients
Directions
- Hard boil eggs. Add salt & pepper when eating if you like.
- Keep the other 1/2 of the avocado from going bad by rinsing it with water, and keeping it in an air-tight container.
Ingredients
Directions
- Slice off the hard end of Brussels & cut it in half. Slice sausage into coin shapes. If using tempeh, mimic this size & shape.
- Add oil to a pan. Stir fry Brussels & protein option for ~10 minutes, until the food is browned.
- Top with garlic salt. Add more than a dash if you like.
- No sausage? Use ground beef, ground turkey, chicken, or the vegetarian option.
- I like these sausage brands – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells.
thursday
Calories
1379
83g
Carbs
105g
Protein
76g
Fat
Fiber
24g
Added Sugar
2g
Ingredients
Directions
- Toast bread.
- Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!
- Gluten-free? Use gluten-free bread.
Ingredients
Directions
- Slice apple & cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper & have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/seeds are fine.
- Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Ingredients
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts & seeds are fine.
Ingredients
Directions
- Preheat oven to 400°F.
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, then divide into 2 or 3 equal sized portions when ready to eat.
- Spray a pan with an oil spray. Stir fry cauliflower rice & ground beef on medium heat for about 8 minutes, until beef is cooked through & you see some browning in the cauli rice.
- Spray casserole dish with an oil spray.
- Combine all ingredients into the casserole dish, bake for 25 minutes.
- No beef? Use ground turkey or the vegetarian option.
- Note: If you find your casserole is excessively watery after cooking, you can continue baking. When serving, use a slotted spoon to drain away excess liquid.
friday
Calories
1379
83g
Carbs
105g
Protein
76g
Fat
Fiber
24g
Added Sugar
2g
Ingredients
Directions
- Toast bread.
- Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!
- Gluten-free? Use gluten-free bread.
Ingredients
Directions
- Slice apple & cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper & have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/seeds are fine.
- Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Ingredients
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts & seeds are fine.
Ingredients
Directions
- Preheat oven to 400°F.
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, then divide into 2 or 3 equal sized portions when ready to eat.
- Spray a pan with an oil spray. Stir fry cauliflower rice & ground beef on medium heat for about 8 minutes, until beef is cooked through & you see some browning in the cauli rice.
- Spray casserole dish with an oil spray.
- Combine all ingredients into the casserole dish, bake for 25 minutes.
- No beef? Use ground turkey or the vegetarian option.
- Note: If you find your casserole is excessively watery after cooking, you can continue baking. When serving, use a slotted spoon to drain away excess liquid.
saturday
Calories
1337
101g
Carbs
67g
Protein
82g
Fat
Fiber
27g
Added Sugar
4g
Ingredients
Directions
- Put tortillas in toaster oven for 2-3 minutes on each side – or bake at 350°F for 2-3 minutes on each side (put on a baking sheet sprayed with an oil spray if using oven).
- Spread beans on tortillas.
- Top with rest of ingredients.
- No sriracha ranch? Use regular ranch + hot sauce, or a vinaigrette dressing works too!
- Gluten-free? Use gluten-free tortillas, e.g., corn.
Peanut, Carrot, & Cabbage Slaw Salad
23g
Carbs
14g
Protein
23g
Fat
Fiber
8g
Added Sugar
4g
Ingredients
Directions
- Mix all ingredients.
- Note: I buy the cabbage & carrots pre-cut-up to make my life easier, please do the same if that works for you.
- Note: I like Whole Foods’ Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s one: minimalistbaker.com/5-ingredient-peanut-sauce/
- No nuts? Swap this meal out for another.
View
Ingredients
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian option.
sunday
Calories
1337
101g
Carbs
67g
Protein
82g
Fat
Fiber
27g
Added Sugar
4g
Ingredients
Directions
- Put tortillas in toaster oven for 2-3 minutes on each side – or bake at 350°F for 2-3 minutes on each side (put on a baking sheet sprayed with an oil spray if using oven).
- Spread beans on tortillas.
- Top with rest of ingredients.
- No sriracha ranch? Use regular ranch + hot sauce, or a vinaigrette dressing works too!
- Gluten-free? Use gluten-free tortillas, e.g., corn.
Peanut, Carrot, & Cabbage Slaw Salad
23g
Carbs
14g
Protein
23g
Fat
Fiber
8g
Added Sugar
4g
Ingredients
Directions
- Mix all ingredients.
- Note: I buy the cabbage & carrots pre-cut-up to make my life easier, please do the same if that works for you.
- Note: I like Whole Foods’ Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s one: minimalistbaker.com/5-ingredient-peanut-sauce/
- No nuts? Swap this meal out for another.
View
Ingredients
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian option.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.