Keto meal plan has plenty of benefits provided it is done correctly. If you are planning for a 1400 calorie keto meal plan, knowing the cooking hacks can help. This way, you can prepare the meals easily and reduce pounds by following the easy method. You can cook every meal for the day in one pot, you can minimize clean up.

1400 calorie keto meal plan for a day – Whole Week Plan

Monday

Breakfast – Egg and avocado pita

  1. Toast 1 whole-grain pita.
  2. Fill it with ½ of avocado which is mashed along with 2 sliced properly boiled eggs.
  3. Add salt and peppers to season as per you taste.

The 1400 calorie keto meal plan is ready to be served with ½ cup of blueberries.

Snacks

  1. ½ cup of blueberries
  2. 15 almonds

Lunch – Quinoa Burrito Bowl

  1. Mix ½ cup of cooked quinoa with 1/3 of 15 ounce of kidney beans.
  2. Add 2 tablespoon of salsa garnishing it with ¼ cup of scallions which is finely chopped.
  3. Now, add 3 to 4 romaine lettuce leaf.
  4. Mix chopped tomato along with ½ cup of chopped fine slices of cucumber.
  5. Add good amount of lime, 2 teaspoon of olive oil along with good amount of hot sauce as per taste.

Evening snacks

  1. 2 celery stalks of medium size
  2. ¼ cup of hummus

Dinner

  1. 1 ½ cup of Spaghetti squash and Chicken with Avocado Pesto

Tuesday

Breakfast

  1. 1 tablespoon of slivered almonds
  2. 1 tablespoon of shredded unsweetened coconut
  3. ¾ cup of whole milk with Greek yogurt and garnished with almonds and coconut
  4. 1 grapefruit of medium size, cut into pieces

Afternoon snacks

  1. ¾ cup of grapes

Lunch

  1. 1 medium size apple
  2. 1 oz. of cheddar cheese
  3. 2/3 cup of crunchy tuna salad

Evening Snacks

  1. 20 almonds

Dinner

  1. 1 small whole-wheat
  2. 1 ¼ cup of Greek salad
  3. ¼ cup hummus and garnished with 2 teaspoon of olive oil and dried oregano

This food habits for 1400 calorie keto meal plan shall help to maintain daily calorie intake and help in weight loss regime.

Wednesday

Breakfast

  1. 1 tablespoon of cheese on sweet potato toast
  2. 2 clementines
  3. 1 spinach and egg sweet potato toast

Snacks

  1. 1/3 cup pico de gallo
  2. 1 medium sized bell pepper

Lunch

  1. 1 serving Chicken-Salad Stuffed Avocados
  2. ½ cup of grapes

Evening snacks

  1. 2 medium size of celery stalks
  2. 1/4 cup of hummus
  3. 15 pieces of almonds

This will give 232 calories with 15 grams of carbohydrates which is suitable for the 1400 calorie keto meal plan.

Dinner

  1. 1  serving of roasted Salmon along with Smoky Chickpeas

Thursday

Breakfast

  1. 1 medium size grapefruit
  2. 1 Tablespoon of slivered almonds
  3. 3/4 cup of whole-milk with Greek yogurt
  4. 1 Tablespoon of shredded coconut

Afternoon snacks

  1. ½ cup of grapes

Lunch

  1. 1 serving of cucumber turkey sub sandwich

Evening Snacks

  1. 1 cup blueberries
  2. 12 almonds

Dinner

  1. 2 serving or 2 cups of carrot-peanut noodle salad
  2. 1 serving of over roasted chicken thighs

If you can follow the 1400 calorie keto meal plan, you will have suitable weight loss in quick time. Try to follow the protein and carbohydrates intake so that it can help to maintain daily health regime.

Friday

Breakfast

  1. 2 clementines
  2. 1 serving of Chipotle-Cheddar Broiled Avocado Halves

Afternoon snacks

  1. 1 medium apple
  2. Small amount of Cheddar cheese

Lunch

  1. 1 cup of carrot-Peanut and Noodle Salad
  2. 1 serving of Oven-Roasted Chicken with Thigh pieces

Evening Snacks

  1. 1 cup of blueberries
  2. 1/4 cup of whole-milk along with Greek yogurt
  3. 1 Tablespoon of shredded coconut which is unsweetened

Dinner

  1. 2 servings of Beef-Broccoli Stir-Fry

Saturday

Breakfast

2 ½ cup of Baby Kale Breakfast Salad coupled with Bacon and Eggs

Afternoon snacks

  1. 1/4 cup of whole-milk and Greek yogurt
  2. 1/2 teaspoon of vanilla extract
  3. 1 cup of blueberries

Lunch

Evening Snacks

  1. 1/3 cup of pico de gallo
  2. 1 medium sized bell pepper

Dinner

  1. 1 slice of Pizza made from Buffalo Chicken Cauliflower
  2. 2 cups of mixed greens
  3. 2 Tablespoon of grated carrot
  4. 2 teaspoon of olive oil
  5. 1 Tablespoon of red-wine vinegar
  6. Add a pinch each of salt and pepper as per taste

Sunday

Breakfast

  1. 2 Spinach and Egg Sweet Potato Toasts
  2. 2 clementines

Afternoon snacks

  1. ½ cup of blueberries

Lunch

  1. 1 cup of grapes
  2. 1 serving of chicken salad with Avocados

Evening Snacks

  1. 20 almonds
  2. ½ cup of blueberries

Dinner

  1. ½ cup of cauliflower rice
  2. 1 serving of sheet-pan shrimp and beets

If you can continue to follow this 1400 calorie keto meal plan, it shall help in a suitable intake of carbohydrates, calories, fibre, fat and sodium and maintain good health.

Two recipes for 1400 calorie keto meal plan

Chicken Salad-Stuffed Avocados

Sick And Tired Of Doing 1400 Calorie Keto Meal Plan The Old Way

Ingredients

  1. 1 pound boneless and skinless chicken breast
  2. ¼ cup of mayonnaise
  3. 1 tablespoon of finely chopped fresh or dried tarragon
  4. ⅓ cup of low-fat plain with Greek yogurt
  5. ¾ teaspoon of salt
  6. ½ teaspoon ground pepper
  7. 1 cup of diced celery
  8. ¼ cup of toasted chopped pecans
  9. 2 firm ripe of avocados, halved and pitted
  10. 1 cup of seedless red grapes which is optional

Preparation

For the preparation of this recipe of 1400 calorie keto meal plan, boil chicken and then cut it into pieces. Now, add yogurt, tarragon, salt, peppers, and mayonnaise to it. Also, add celery, grapes and pecans. To serve, add filling in each avocado half.

Cucumber Turkey Sub Sandwich

Sick And Tired Of Doing 1400 Calorie Keto Meal Plan The Old Way

Ingredients

  1. 1 large cucumber
  2. 2 teaspoons of mayonnaise
  3. 2 teaspoons of yellow or brown deli mustard
  4. 2 ounces of sliced deli turkey breast
  5. 1 slice of Cheddar cheese
  6. 3 thin slices of tomato
  7. 1 thin slice of white or red onion
  8. Ground pepper as per taste

Preparation

Cut the cucumber into halves and take out seeds. Spread mayonnaise and mustard on the halves. Now, layer cheese and turkey on cucumber topping it with onion and tomato and add pepper to it. Close sandwich and serve.