1400 Calories

14 Days

Vegetarian

Gluten-Free

1400 Calorie 14-Day Vegetarian Gluten-Free Meal Plan

Moderate deficit for sustainable weight loss. This customizable meal plan includes 14 days of balanced meals following Vegetarian and Gluten-Free guidelines.

1400 kcal/day

Meals/day

Suitable for:womenmoderate activity

Maintenance Calories

1900 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target1400kcal

Day 1

895 kcal(-505)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

340 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds10 g

10gProtein

52gCarbs

11gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 2

935 kcal(-465)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

380 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds12 g

11gProtein

58gCarbs

12gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 3

950 kcal(-450)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

350 cal

Ingredients

Rolled Oats50 g

2% Milk200 ml

Apple (diced)100 g

11gProtein

52gCarbs

12gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

600 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)225 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)75 g

27gProtein

87gCarbs

18gFat

Day 4

950 kcal(-450)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

350 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)220 ml

Blueberries70 g

9gProtein

54gCarbs

11gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

600 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)225 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)75 g

27gProtein

87gCarbs

18gFat

Day 5

950 kcal(-450)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

350 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)220 ml

Blueberries70 g

9gProtein

54gCarbs

11gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

600 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)225 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)75 g

27gProtein

87gCarbs

18gFat

Day 6

905 kcal(-495)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

350 cal

Ingredients

Rolled Oats50 g

2% Milk200 ml

Apple (diced)100 g

11gProtein

52gCarbs

12gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 7

915 kcal(-485)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

315 cal

Ingredients

Rolled Oats30 g

Egg0.75 piece

Banana (ripe, mashed)45 g

11gProtein

44gCarbs

11gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

600 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)225 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)75 g

27gProtein

87gCarbs

18gFat

Day 8

870 kcal(-530)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

315 cal

Ingredients

Rolled Oats30 g

Egg0.75 piece

Banana (ripe, mashed)45 g

11gProtein

44gCarbs

11gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 9

935 kcal(-465)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

380 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds12 g

11gProtein

58gCarbs

12gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 10

940 kcal(-460)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

340 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds10 g

10gProtein

52gCarbs

11gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

600 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)225 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)75 g

27gProtein

87gCarbs

18gFat

Day 11

980 kcal(-420)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

380 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds12 g

11gProtein

58gCarbs

12gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

600 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)225 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)75 g

27gProtein

87gCarbs

18gFat

Day 12

895 kcal(-505)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

340 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds10 g

10gProtein

52gCarbs

11gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 13

915 kcal(-485)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

315 cal

Ingredients

Rolled Oats30 g

Egg0.75 piece

Banana (ripe, mashed)45 g

11gProtein

44gCarbs

11gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

600 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)225 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)75 g

27gProtein

87gCarbs

18gFat

Day 14

905 kcal(-495)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

350 cal

Ingredients

Rolled Oats50 g

2% Milk200 ml

Apple (diced)100 g

11gProtein

52gCarbs

12gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Daily Nutrition Average

924

calories / day

Target: 1400 kcal

1900 − 550 kcal/day = 1400 kcal

Protein37g

Carbs134g

Fat29g

Weekly Overview

Avg Calories924

Total Meals42

Weekly Deficit-13,660 kcal

Est. Weight Change-1.77 kg/week

Plan Duration14 Days

Shopping List

29 items from 28 recipes

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About This 1400 Calorie Meal Plan

This 1400 calorie 14-day meal plan is designed to help you lose weight sustainably. All meals follow Vegetarian and Gluten-Free dietary guidelines.

What's Included

14 days of complete meal planning
3 meals per day (breakfast, lunch, dinner)
Full nutrition breakdown for every meal
Recipe links with detailed cooking instructions
Adjustable portions to meet your exact calorie needs
Grocery list generation for easy shopping

How to Use This Plan

Set your maintenance calories using the slider above
Choose your weekly weight loss goal
Review the generated meals for each day
Portions and ingredients automatically adjust based on your calorie target
Click on any recipe to see full cooking instructions
Generate your grocery list when you're ready to shop

Calorie Guidelines

A 1400 calorie diet is considered a low-calorie diet and may not be suitable for everyone. Consult with a healthcare provider before starting.