Nutrioscale - Blog
  • 18 Dec, 2023

  • By Nutrioscale Team

1400-Calorie Meal Plan: Recipes & Preparation

This easy-to-follow 1400-calorie meal plan is designed to provide you with energy and satisfaction while reducing calorie intake, enabling you to lose 0.5 to 1 kilos per week in a healthy manner. With a focus on foods that promote weight loss, this meal plan incorporates high-protein and high-fiber options to help you feel satiated for longer periods of time.

The calorie count for each meal is provided, allowing you the flexibility to make substitutions based on your preferences. By combining this nutritious meal plan with regular physical activity, you'll be on the right path to achieve a healthy weight loss of 0.5 to 1 kilos per week.

Breakfast: 300 -
Avocado Toast with Egg


  • 1 slice of whole grain bread (80 calories)
  • 1/2 medium ripe avocado (approximately 120 calories)
  • 1 large egg (70 calories)
  • Salt to taste (0 calories)
  • Pepper to taste (0 calories)
  • Optional toppings: red pepper flakes, fresh herbs, etc. (negligible calories)


  1. Toast the slice of whole grain bread to your desired level of crispiness.
  2. While the bread is toasting, slice the avocado and remove the pit. Scoop out the avocado flesh into a bowl.
  3. Mash the avocado with a fork until it is smooth with some chunky texture. Season with salt and pepper to taste.
  4. Spread the mashed avocado evenly on top of the toasted bread.
  5. Cook the egg to your preference (poached, fried, or scrambled). A fried egg would keep the calorie count defined.
  6. Top the avocado toast with the cooked egg. Add additional toppings if desired.


Nutrient Amount
Calories ~270 kcal
Total Fat ~21 g
Saturated Fat ~4.5 g
Cholesterol 185 mg
Sodium ~320 mg
Total Carbohydrates ~19 g
Dietary Fiber ~7 g
Sugars ~3 g
Protein ~10 g

Lunch: 550 -
Quinoa and Black Bean Salad


  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 avocado, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • 1 lime, juiced
  • 2 tbsp olive oil
  • Salt and pepper to taste


  1. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked and water is absorbed.
  2. Fluff the quinoa with a fork and allow it to cool to room temperature.
  3. In a large bowl, combine the cooled quinoa, black beans, cherry tomatoes, avocado, red onion, and cilantro.
  4. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
  5. Pour the dressing over the quinoa mixture and gently toss until everything is well combined.
  6. Season with additional salt and pepper to taste, if necessary.
  7. Chill the salad in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.


Nutrient Amount per Serving
Calories 550 kcal
Protein 20 g
Carbohydrates 75 g
Fiber 15 g
Fat 20 g

Dinner: 550 -
Grilled Tofu and Vegetable Stir-Fry


  • 200g firm tofu, pressed and cut into cubes
  • 1 tablespoon olive oil
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon honey or agave syrup (optional for sweetness)
  • 1 cup broccoli florets
  • 1 red bell pepper, sliced
  • 1 carrot, julienned
  • 1 zucchini, sliced
  • 1 onion, sliced
  • 2 garlic cloves, minced
  • Salt and pepper, to taste
  • 1 teaspoon grated ginger
  • 2 green onions, chopped, for garnish
  • Sesame seeds, for garnish


  1. Preheat your grill to medium-high heat.
  2. Toss the tofu cubes with olive oil, soy sauce, sesame oil, and honey. Let it marinate for at least 15 minutes.
  3. While the tofu is marinating, prepare your vegetables and set them aside.
  4. After marinating, place the tofu cubes on the grill. Grill each side for 2-3 minutes or until each side has grill marks and the tofu is heated through. Remove from grill and set aside.
  5. Heat a large pan or wok over medium-high heat and add a splash of olive oil.
  6. Add the garlic, ginger, and onion to the pan. Stir-fry until the onion is translucent.
  7. Add the broccoli, bell pepper, carrot, and zucchini to the pan. Stir-fry for about 5 minutes or until the vegetables are tender-crisp.
  8. Add the grilled tofu to the pan with the vegetables and toss to combine. Season with salt and pepper to taste.
  9. Serve the tofu and vegetable stir-fry garnished with chopped green onions and sesame seeds.


Total Calories Proteins (g) Carbohydrates (g) Fats (g) Fiber (g)
550 25 45 30 10