28-DAY MEAL PLAN | 1400 Daily calories

WEEK 1

Day 1 – Monday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories

Chickpea Mayo Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Chickpea Mayo Salad
    (1 portion)
  • Leafy Greens
    (small handful)
SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Fruit Bowl:

  • Banana, chopped
    (1 large / 160g)
  • Strawberries, chopped
    (7 medium / 70g)
  • A Squeeze of Lemon Juice to taste

Day 2 – Tuesday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories

Cauliflower Dip
(1 portion)

+

Veggie Sticks
such as sliced celery, carrot, bell peppers, etc.
(110g)

LUNCH
300 Calories

Chickpea Mayo Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Chickpea Mayo Salad
    (1 portion)
  • Leafy Greens
    (small handful)
SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Day 3 – Wednesday

1400 Cal

BREAKFAST
300 Calories

Raspberry Oatmeal 
(1 portion)

SNACK
165 Calories
LUNCH
300 Calories

Chickpea Mayo Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Chickpea Mayo Salad
    (1 portion)
  • Leafy Greens
    (small handful)
SNACK
165 Calories

Tangerines
(3 large / 310g)

DINNER
300 Calories
SNACK
165 Calories

Cauliflower Dip
(1 portion)

+

Veggie Sticks
such as sliced celery, carrot, bell peppers, etc.
(110g)

Day 4 – Thursday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories

Carrot Muffin
(1 portion)

LUNCH
300 Calories
SNACK
165 Calories

Cauliflower Dip
(1 portion)

+

Veggie Sticks
such as sliced celery, carrot, bell peppers, etc.
(110g)

DINNER
300 Calories
SNACK
165 Calories

Day 5 – Friday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories
SNACK
165 Calories

Pineapple
(330g)

DINNER
300 Calories
SNACK
165 Calories

Carrot Muffin
(1 portion)

Day 6 – Saturday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories
SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Carrot Muffin
(1 portion)

Day 7 – Sunday

1400 Cal

BREAKFAST
300 Calories

Fruit Bowl:

  • Banana, chopped
    (150g)
  • Apple, chopped
    (175g)
  • Orange, chopped
    (175g)
  • A Squeeze of Lemon Juice to taste
SNACK
165 Calories
LUNCH
300 Calories

Buddha Bowl
(1 portion)

+

Choose a Dressing:

SNACK
165 Calories

Carrot Muffin
(1 portion)

DINNER
300 Calories

Cottage Pie
(1 portion)

SNACK
165 Calories

Berry Bar
(1 portion)

WEEK 2

Day 8 – Monday

1400 Cal

BREAKFAST
300 Calories

Apple Crumble
(1 portion)

SNACK
165 Calories
LUNCH
300 Calories

Buddha Bowl
(1 portion)

+

Choose a Dressing:

SNACK
165 Calories
DINNER
300 Calories

Cottage Pie
(1 portion)

SNACK
165 Calories

Berry Bar
(1 portion)

Day 9 – Tuesday

1400 Cal

BREAKFAST
300 Calories

Apple Crumble
(1 portion)

SNACK
165 Calories

Fruit Bowl:

  • Pear, chopped
    (160g)
  • Tangerine, chopped
    (140g)
  • A Squeeze of Lemon Juice to taste
LUNCH
300 Calories

Buddha Bowl
(1 portion)

+

Choose a Dressing:

SNACK
165 Calories
DINNER
300 Calories

Cottage Pie
(1 portion)

SNACK
165 Calories

Berry Bar
(1 portion)

Day 10 – Wednesday

1400 Cal

BREAKFAST
300 Calories

Apple Crumble
(1 portion)

SNACK
165 Calories
LUNCH
300 Calories
SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Berry Bar
(1 portion)

Day 11 – Thursday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories
SNACK
165 Calories

Blueberry Balls
(1 portion)

DINNER
300 Calories
SNACK
165 Calories

Day 12 – Friday

1400 Cal

BREAKFAST
300 Calories

Fruit Bowl:

  • Banana, chopped (150g)
  • Apple, cored and chopped (175g)
  • Orange, chopped (175g)
  • A Squeeze of Lemon Juice to taste
SNACK
165 Calories

Blueberry Balls
(1 portion)

LUNCH
300 Calories

Rainbow Salad
(1 portion)

+

Choose a Dressing:

SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Hummus with Carrot Sticks:

  • Hummus
    (2 portions)
  • Carrot Sticks
    (125g)

Day 13 – Saturday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories

Hummus with Carrot Sticks:

  • Hummus
    (2 portions)
  • Carrot Sticks
    (125g)
LUNCH
300 Calories

Rainbow Salad
(1 portion)

+

Choose a Dressing:

SNACK
165 Calories

Blueberry Balls
(1 portion)

DINNER
300 Calories
SNACK
165 Calories

Day 14 – Sunday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories

Rainbow Salad
(1 portion)

+

Choose a Dressing:

SNACK
165 Calories

Pineapple
(330g)

DINNER
300 Calories
SNACK
165 Calories

WEEK 3

Day 15 – Monday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories

Mexican Salad
(1 portion)

SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Day 16 – Tuesday

1400 Cal

BREAKFAST
300 Calories

Fruit Bowl:

  • Banana, chopped
    (150g)
  • Apple, cored and chopped
    (175g)
  • Orange, chopped
    (175g)
  • A Squeeze of Lemon Juice to taste
SNACK
165 Calories
LUNCH
300 Calories

Mexican Salad
(1 portion)

SNACK
165 Calories
DINNER
300 Calories

Lentil Loaf
(1 portion)

+

Steamed Broccoli
(70g)

SNACK
165 Calories

Day 17 – Wednesday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories

Mexican Salad
(1 portion)

SNACK
165 Calories
DINNER
300 Calories

Lentil Loaf
(1 portion)

+

Steamed Broccoli
(70g)

SNACK
165 Calories

Day 18 – Thursday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories

Guacamole Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Guacamole
    (1 portion)
  • Leafy Greens
    (small handful)
  • Flaxseed
    (7g)
SNACK
165 Calories
DINNER
300 Calories

Lentil Loaf
(1 portion)

+

Steamed Broccoli
(70g)

SNACK
165 Calories

Day 19 – Friday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories

Tangerine and Raspberry Snack:

  • Tangerine, chopped
    (120g)
  • Raspberries, fresh or frozen
    (60g)
  • Date Paste
    (50g)
LUNCH
300 Calories

Guacamole Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Guacamole
    (1 portion)
  • Leafy Greens
    (small handful)
  • Flaxseed
    (7g)
SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Day 20 – Saturday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories

Tangerine and Raspberry Snack:

  • Tangerine, chopped
    (120g)
  • Raspberries, fresh or frozen
    (60g)
  • Date Paste
    (50g)
LUNCH
300 Calories

Guacamole Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Guacamole
    (1 portion)
  • Leafy Greens
    (small handful)
  • Flaxseed
    (7g)
SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Day 21 – Sunday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories

Nuts
(30g)

LUNCH
300 Calories
SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Orange and Dates Snack:

  • Oranges, chopped
    (225g)
  • Date Paste
    (25g)
  • Ground Flaxseed, sprinkled
    (5g)

WEEK 4

Day 22 – Monday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories
SNACK
165 Calories

Air-popped Popcorn
(45g)

DINNER
300 Calories
SNACK
165 Calories

Day 23 – Tuesday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories

Pineapple
(330g)

LUNCH
300 Calories
SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Day 24 – Wednesday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories

Pear
(285g)

LUNCH
300 Calories

Caponata
(1 portion)

+

Whole Wheat Bread
(2 slices / 32g each)

SNACK
165 Calories
DINNER
300 Calories
SNACK
165 Calories

Day 25 – Thursday

1400 Cal

BREAKFAST
300 Calories

Berries with Cream
(1 portion)

SNACK
165 Calories
LUNCH
300 Calories

Caponata
(1 portion)

+

Whole Wheat Bread
(2 slices / 32g each)

SNACK
165 Calories
DINNER
300 Calories

Balsamic Roasted Vegetables
(1 portion)

+

Cooked Quinoa
(60g)

SNACK
165 Calories

Bean and Bell Pepper Dip
(1 portion)

+

Whole Wheat Bread
(1 slice of 32g)

Day 26 – Friday

1400 Cal

BREAKFAST
300 Calories

Berries with Cream
(1 portion)

SNACK
165 Calories
LUNCH
300 Calories

Caponata
(1 portion)

+

Whole Wheat Bread
(2 slices / 32g each)

SNACK
165 Calories
DINNER
300 Calories

Balsamic Roasted Vegetables
(1 portion)

+

Cooked Quinoa
(60g)

SNACK
165 Calories

Bean and Bell Pepper Dip
(1 portion)

+

Whole Wheat Bread
(1 slice of 32g)

Day 27 – Saturday

1400 Cal

BREAKFAST
300 Calories

Berries with Cream
(1 portion)

SNACK
165 Calories
LUNCH
300 Calories

Moussaka
(1 portion)

SNACK
165 Calories
DINNER
300 Calories

Balsamic Roasted Vegetables
(1 portion)

+

Cooked Quinoa
(60g)

SNACK
165 Calories

Bean and Bell Pepper Dip
(1 portion)

+

Whole Wheat Bread
(1 slice of 32g)

Day 28 – Sunday

1400 Cal

BREAKFAST
300 Calories
SNACK
165 Calories
LUNCH
300 Calories
SNACK
165 Calories
DINNER
300 Calories

Moussaka
(1 portion)

SNACK
165 Calories

Fruit Bowl:

  • Banana, chopped
    (150g)
  • Apple, cored and chopped
    (175g)
  • Orange, chopped
    (175g)
  • A Squeeze of Lemon Juice to taste