Meal Plans Weight-Loss Meal Plans 1,400-Calorie Meal Plan: High-Protein High-protein foods combine with other healthy ingredients to create a weekly meal plan for weight loss that will keep you feeling full and satisfied all day long. By Victoria Seaver, M.S., RD Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Updated on April 29, 2024 Reviewed by Dietitian Elizabeth Ward, M.S., RDN Reviewed by Dietitian Elizabeth Ward, M.S., RDN Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. EatingWell's Editorial Guidelines In This Article View All In This Article Meal Prep Tips Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Trending Videos Close this video player Protein does your body a lot of good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier. In this 1,400-calorie meal plan, high-protein foods, like salmon, chicken, edamame, eggs and chickpeas, fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day. Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits, whole grains and healthy fats—these tasty meals and snacks come together to create a weekly meal plan for weight loss that will keep you feeling full and satisfied all day long. Be sure to catch the helpful meal-prep tips that outline the steps you can take to help make the upcoming week easier. 10 Foods with More Protein Than an Egg How to Meal-Prep for Your Week of Meals Make the Chicken Quinoa Bowl with Olives & Cucumber and refrigerate individual portions in separate meal-prep containers to have for lunch on Days 2, 3, 4 and 5. Prep 2 servings of the Peanut-Butter Protein Overnight Oats recipe through Step 1 and refrigerate to have for breakfast on Days 2 and 3. Hard-boil and refrigerate 2 eggs to have for breakfast in the Egg Salad Avocado Toast recipe on Days 4 and 5. Day 1 Diana Chistruga Breakfast (407 calories, 33 g protein) 1 serving Broccoli & Parmesan Cheese Omelet A.M. Snack (62 calories, 1 g protein) 1 medium orange Lunch (402 calories, 16 g protein) 1 serving Butternut Squash Soup with Avocado & Chickpeas P.M. Snack (84 calories, 2 g protein) 2 kiwis Dinner (432 calories, 29 g protein) 1 serving Citrus Poached Salmon with Asparagus 1 cup Easy Brown Rice Meal-Prep Tip: Consider making a double batch of Easy Brown Rice so you'll have enough to have for dinner on Day 2. Daily Totals: 1,387 calories, 80 g protein, 176 g carbohydrates, 28 g fiber, 42 g fat, 1,605 mg sodium Day 2 Breakfast (368 calories, 13 g protein) 1 serving Peanut-Butter Protein Overnight Oats A.M. Snack (45 calories, 1 g protein) 1 kiwi Lunch (519 calories, 34 g protein) 1 serving Chicken Quinoa Bowl with Olives & Cucumbers Dinner (471 calories, 11 g protein) 1 serving Vegan Coconut Chickpea Curry Daily Totals: 1,403 calories, 59 g protein, 170 g carbohydrates, 27 g fiber, 55 g fat, 1,160 mg sodium Day 3 Breakfast (368 calories, 13 g protein) 1 serving Peanut-Butter Protein Overnight Oats A.M. Snack (64 calories, 1 g protein) 1 cup raspberries Lunch (519 calories, 34 g protein) 1 serving Chicken Quinoa Bowl with Olives & Cucumber P.M. Snack (84 calories, 2 g protein) 2 medium kiwis Dinner (348 calories, 24 g protein) 1 serving Ginger-Soy Beef Noodle Bowls Daily Totals: 1,383 calories, 75 g protein, 159 g carbohydrates, 30 g fiber, 52 g fat, 1,424 mg sodium Day 4 Breakfast (230 calories, 11 g protein) 1 serving Egg Salad Avocado Toast A.M. Snack (118 calories, 7 g protein) 1 cup raspberries1/4 cup nonfat plain Greek yogurt1 tsp. honey Top raspberries with yogurt and honey. Lunch (519 calories, 34 g protein) 1 serving Chicken Quinoa Bowl with Olives & Cucumber P.M. Snack (62 calories, 1 g protein) 1 medium orange Dinner (464 calories, 36 g protein) 1 serving Spicy Jerk Shrimp 1/2 cup Easy Brown Rice Meal-Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings. Daily Totals: 1,393 calories, 89 g protein, 147 g carbohydrates, 27 g fiber, 51 g fat, 1,527 mg sodium Day 5 Breakfast (230 calories, 11 g protein) 1 serving Egg Salad Avocado Toast A.M. Snack (42 calories, 1 g protein) 1 kiwi Lunch (519 calories, 34 g protein) 1 serving Chicken Quinoa Bowl with Olives & Cucumber P.M. Snack (64 calories, 1 g protein) 1 cup raspberries Dinner (553 calories, 30 g protein) 1 serving Taco Spaghetti Squash Boats Daily Totals: 1,408 calories, 77 g protein, 101 g carbohydrates, 28 g fiber, 80 g fat, 1,735 mg sodium Day 6 Breakfast (315 calories, 27 g protein) 1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds1 tsp. honey Top raspberries with yogurt, almonds and honey. A.M. Snack (84 calories, 2 g protein) 2 kiwis Lunch (387 calories, 14 g protein) 1 serving Veggie & Hummus Sandwich 1 medium orange P.M. Snack (200 calories, 16 g protein) 2 cups edamame (in pods), sprinkled with coarse sea salt to taste Dinner (416 calories, 41 g protein) 1 serving Garlic-Lime Pork with Farro & Spinach 2 servings Tangy Broccoli with Almonds Daily Totals: 1,401 calories, 99 g protein, 167 g carbohydrates, 46 g fiber, 42 g fat, 1,310 mg sodium Day 7 Breakfast (231 calories, 8 g protein) 1 serving Two-Ingredient Banana Pancakes 3/4 cup raspberries 1 Tbsp. maple syrup A.M. Snack (187 calories, 24 g protein) 1 cup nonfat plain Greek yogurt with 3/4 cup raspberries and 1 tsp. honey Lunch (325 calories, 18 g protein) 1 serving Green Salad with Edamame & Beets P.M. Snack (232 calories, 6 g protein) 1 slice whole-wheat bread, toasted1/2 avocado, mashed Top toast with avocado and season with a pinch each of salt, pepper and crushed red pepper. Dinner (422 calories, 27 calories) 1 serving Salmon Tacos with Pineapple Salsa 1 serving Broiled Mango to enjoy after dinner Daily Totals: 1,397 calories, 83 g protein, 156 g carbohydrates, 36 g fiber, 52 g fat, 1,788 mg sodium. WATCH: How to Make High-Protein Taco Spaghetti Squash Boats Was this page helpful? Thanks for your feedback! Tell us why! Other Submit