1400-calorie meal plan high-protein

A 1400-calorie high-protein meal plan for weight loss

September 26. 2022

High-protein food regimens are becoming increasingly popular for a good reason – protein does our bodies a lot of good. It repairs damaged cells, aids the production of new ones, boosts your immune system, and keeps you full for longer. And, when combined with a slightly decreased calorie consumption, it can turn into a fantastic meal plan that triggers and boosts your weight loss efforts. In today’s article, our weight loss clinic in Chicago presents some ideas for a 1400-calorie meal plan that has high-protein and highlights some of the main benefits of following this plan.

Who could benefit from a 1400-calorie high-protein meal plan?

While a balanced diet that includes all essential nutrients is always recommended, making a few changes in your regimen when needed can go a long way in helping you keep your blood sugars stable and lose weight. Still, going to extremes and starving yourself can only backfire, so it’s best to find a compromising solution that will not damage your health while helping you achieve rapid weight loss. One of the ways to do so is by combining a high-protein meal plan with a slightly decreased calorie intake. The increased amount of protein will help keep your blood sugar levels stable and prevent those hunger spikes that typically come with a low-calorie meal plan. With that in mind, this meal plan can help those trying to lose weight without losing muscle mass, as well as those who are trying to keep their blood sugar and insulin levels stable.

In the following paragraphs, we’ve listed some healthy and nutritious ideas for each of your meals. Whether you like your meal plans restricted and planned or allow for some flexibility, these ideas can help you create both. All you have to do is choose the meal options and ensure that once they add up, they don’t exceed the 1400-calorie total. If your goal is to lose weight, you can also support your diet efforts by including chromium for weight loss. This essential mineral can help you preserve muscle mass while losing fat, but also ensure you get enough energy from food consumption, preventing sudden hunger spikes. Still, it’s essential to consult a registered dietitian to ensure safe and long-lasting weight loss results.

Breakfast options

How you start your day does matter; your breakfast choice can often make or break your food choices throughout the day. And, a high-protein one with some healthy fats included can really go a long way in keeping your blood sugar low and stable. Let’s take a look at some of the best breakfast ideas for your 1400-calorie high-protein meal plan:

Avocado smoothie

If you still haven’t tried adding avocado to a smoothie, now’s the time. An avocado smoothie for weight loss can be packed with protein and healthy fats and makes an excellent breakfast on the go.

Omelet with veggies

Eggs make an excellent high-protein base for numerous and diverse breakfast ideas. Still, you can start simply by beating the eggs, adding them to a lightly oiled pan, and topping it off with spinach and cherry tomatoes.

Chocolate protein overnight oats

Oats can quickly turn into a high-carb breakfast. To prevent that, you can try making overnight oats with a scoop of protein powder to ensure you end up with a filling, protein-packed meal. Go easy on the toppings, though, to prevent adding too many calories to your morning meal.

Chia pudding

Chia pudding is another fantastic option when it comes to pre-made breakfast ideas. Mix them with the milk of your choice and let them soak overnight. Top them with some berries and almond flakes before consumption.

High-protein lunch ideas

A good rule of thumb regarding high-protein and low-calorie lunch ideas is to get some lean protein with some veggies on the side to ensure sufficient fiber intake. With that in mind, here are some of the best lunch ideas to fit into your plan:

Low-calorie Ceasar Salad

Making some healthy swaps in a Ceasar salad recipe can get you a high-protein and low-calorie lunch. For instance, opt for some Greek yogurt as a base for your dressing instead of high-fat and high-calorie mayo. Toast some whole wheat bread to make the croutons, and load up on a crispy salad. When it comes to protein – you can either stick to chicken breast or make some variations and switch it for some lean steak, baked salmon, or grilled shrimp. Top it off with some grated parmesan cheese, and you’ll have a tasty and nutritious lunch at about 100 kcal per cup.

Chickpea salad

In a large bowl, mix 1/4 cup chickpeas, 1/4 cup feta cheese, 1/4 cup olives, 1/4 cup cherry tomatoes, 1/2 cup chopped cucumbers, and top it with 2 tbsp of balsamic vinegar dressing. The result is a tasty, refreshing lunch with less than 400 kcal and 15g of protein.

Poached eggs, avocado toast

Mash 1/2 avocado, and season it with some salt, garlic powder, and a splash of lemon juice. Spread it over two slices of whole wheat toast and top it off with two poached eggs to get 23g of protein in about 460 kcal.

Low-calorie dinner options

When it comes to some dinner options that fit well in your 1400-calorie high-protein meal plan, it’s best to keep it light. Saving a high-calorie meal for the end of your day can disrupt your digestion and sleep since all our body functions slow down by the end of the day. Dinner can be a great time to have some of the following meals:

A low-calorie quesadilla

Fill an 8-inch whole wheat tortilla with 1/4 cup of shredded cheddar cheese and 1/3 cup of black beans to create this low-calorie quesadilla. Add 1/4 cup salsa on the side to a total of 350 kcal and 18g of protein.

Ground turkey bolognese

Create this delicious dish by mixing 3 ounces of ground turkey with 1 cup whole wheat pasta and 1/2 cup tomato sauce. The result is a dinner treat packed with 26g of protein in about 400 kcal.

Grilled salmon

The star of this dish is a 3-ounces grilled salmon, and it’s served with one medium, baked sweet potato and 1/2 cup steamed broccoli. This dinner will provide up to 25g of protein in about 300 kcal.

Tasty and low-calorie snack ideas

Snacks can also make a fantastic opportunity to add some protein to your meal plan while keeping the calories low. The following snack ideas are tasty, healthy, and contain around 200 kcal each:

Greek Yogurt Parfait

This tasty snack provides you with around 15g of protein in under 200 kcal per serving. To make it, combine 1/2 cup of Greek yogurt with 1/4 cup of fresh or frozen berries and 2 tbsp of crushed nuts. Still, it’s important to steer away from sweetened options and choose plain Greek yogurt.

Cottage Cheese and Tomatoes

Cottage cheese contains casein, a slow-digesting dairy protein that further increases fullness. Mix 1 cup of 2% cottage cheese with 15 cherry tomatoes, lightly spray with some olive oil, and season to taste. This tasty snack will provide you with more than 20g of protein within 200 kcal.

Homemade protein bars

Protein bars can be so tasty you start to wonder: how many protein bars a day is too much? Well, as with many other things, moderation is key here. And while store-bought ones may be convenient, they’re often packed with artificial ingredients. Thankfully, homemade options allow you to get creative and choose your ingredients wisely.

Turkey, Cheese, and Hummus Roll-ups

This super-quick snack provides you with more than 20g of protein in under 200 kcal. Simply combine two slices of low sodium turkey breasts with 1 tsp of hummus on each slice, and place a string cheese before creating a roll-up.

Open-faced Sandwich with Hard-boiled Eggs

A sandwich can also make a low-calorie snack, as long as you opt for an open-faced one. Start by toasting one slice of whole wheat bread, lightly drizzled with olive oil. Then, top it off with a sliced hard-boiled egg, a dash of salt, and some paprika or chili flakes.

 Final thoughts

While 1400-calorie meal plan with high-protein both aid weight loss individually, when they’re combined – they do wonders. A decreased calorie intake is compensated with an increased protein intake, ensuring you don’t get exhausted or starved and making your weight loss easier. When combined with an adequate amount of physical activity and personalized weight loss supplements (you can learn more about progesterone weight loss success stories here), it guarantees sustainable weight loss. Still, we suggest you schedule a call with a registered dietitian before starting your meal plan to ensure you get a personalized solution and a thorough medical examination. By doing so, you’ll maximize the results in a safe and sustainable way.

Nurse Walton


Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.

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