Weight Loss1 Week
1400 Cal High-Protein Weight Loss Plan
1400 Cal High-Protein Weight Loss Plan built around 1400 calories per day for weight loss.
1400
Daily Calories
105g
Avg Protein
133g
Avg Carbs
50g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
1400 cal
🌅Breakfast
Boiled eggs with milk
322 cal • 25g protein
☀️Lunch
Thai herb grilled chicken
448 cal • 34g protein
🌙Dinner
Spicy chicken herbal soup
420 cal • 32g protein
🍎Snacks
Plain yogurt(210 cal)
Daily Total
🔥 1400 cal💪 105g protein🥖 133g carbs🥑 50g fat
Day 2 - Tuesday
1400 cal
🌅Breakfast
Yogurt fruit bowl
322 cal • 25g protein
☀️Lunch
Shrimp broccoli stir-fry
448 cal • 34g protein
🌙Dinner
Steamed tilapia with lime
420 cal • 32g protein
🍎Snacks
Grilled banana(210 cal)
Daily Total
🔥 1400 cal💪 105g protein🥖 133g carbs🥑 50g fat
Day 3 - Wednesday
1400 cal
🌅Breakfast
Fish rice porridge
322 cal • 25g protein
☀️Lunch
Thai ginger chicken
448 cal • 34g protein
🌙Dinner
Spicy chicken breast salad
420 cal • 32g protein
🍎Snacks
2 boiled eggs(210 cal)
Daily Total
🔥 1400 cal💪 105g protein🥖 133g carbs🥑 50g fat
Day 4 - Thursday
1400 cal
🌅Breakfast
Steamed egg with pork
322 cal • 25g protein
☀️Lunch
Tofu mushroom stir-fry
448 cal • 34g protein
🌙Dinner
Steamed egg with shrimp
420 cal • 32g protein
🍎Snacks
Milk(210 cal)
Daily Total
🔥 1400 cal💪 105g protein🥖 133g carbs🥑 50g fat
Day 5 - Friday
1400 cal
🌅Breakfast
Egg white chicken salad
322 cal • 25g protein
☀️Lunch
Steamed fish with ginger
448 cal • 34g protein
🌙Dinner
Grilled shrimp salad
420 cal • 32g protein
🍎Snacks
Tuna corn salad(210 cal)
Daily Total
🔥 1400 cal💪 105g protein🥖 133g carbs🥑 50g fat
Day 6 - Saturday
1400 cal
🌅Breakfast
Pumpkin chicken soup
322 cal • 25g protein
☀️Lunch
Garlic chicken rice bowl
448 cal • 34g protein
🌙Dinner
Cabbage pork clear soup
420 cal • 32g protein
🍎Snacks
Plain yogurt(210 cal)
Daily Total
🔥 1400 cal💪 105g protein🥖 133g carbs🥑 50g fat
Day 7 - Sunday
1400 cal
🌅Breakfast
Clean pork congee
322 cal • 25g protein
☀️Lunch
Spicy tuna salad
448 cal • 34g protein
🌙Dinner
Grilled salmon with jaew sauce
420 cal • 32g protein
🍎Snacks
Grilled banana(210 cal)
Daily Total
🔥 1400 cal💪 105g protein🥖 133g carbs🥑 50g fat
Frequently Asked Questions
Who is this 1400-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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