1400 Calorie 7-Day Meal Plan

Fluffy three-egg omelette filled with wilted spinach, sweet cherry tomatoes, and tangy feta. A quick, protein-rich breakfast with Mediterranean flair.

Flaky baked salmon over quinoa with spinach, cucumber, and cherry tomatoes. Finished with lemon and olive oil for a protein-rich omega-3 lunch.

Crispy tofu with broccoli and bell pepper over brown rice to restore glycogen and protein after training.

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.

A wholesome and filling pita pocket stuffed with creamy hummus, crisp fresh vegetables, and tangy feta cheese. This Mediterranean-inspired lunch is balanced, delicious, and ready in minutes.

Simple burrito-style bowl with brown rice, seasoned black beans, corn, tomatoes, and avocado. Balanced macros and easy to batch cook.

Brown rice base topped with creamy avocado, sautéed spinach, cherry tomatoes, and soft-boiled eggs. A balanced bowl with carbs, healthy fats, and protein.

Creamy olive-oil egg salad with celery and cucumber tucked into romaine leaves for a crisp, kidney-conscious lunch.

Crispy pan-seared tofu with broccoli and carrots in a soy-ginger sauce, served over brown rice. Balanced plant protein with satisfying crunch.

Creamy chia pudding with warm cinnamon and diced apple for crunch. Prep at night and wake up to a fiber-rich, gently sweet breakfast.

Grilled chicken with brown rice and broccoli for a balanced protein-carb recovery meal.

Whole wheat pasta tossed with sautéed zucchini, carrots, and red bell pepper in olive oil and herbs—light, colorful, and kidney-conscious.

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

Seared salmon served over brown rice with broccoli, carrots, and spinach, finished with lemon and olive oil.

Crisp tofu cubes tossed with broccoli and bell pepper in a ginger-garlic soy glaze. Serve over rice for a speedy weeknight vegan dinner.

One-pan eggs with zucchini, cherry tomatoes, and spinach for a light, kidney-friendly breakfast.

Ground turkey sautéed with chickpeas, tomatoes, and spices, scooped into crisp romaine leaves. A low-carb, high-protein handheld lunch.

Tomato-based skillet with chickpeas and spinach, finished with gently poached eggs on top. Protein-rich, comforting, and great for dinner or brunch.

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

Grilled chicken breast over crisp romaine with cucumber and cherry tomatoes, dressed with lemon and olive oil for a kidney-friendly lunch.

A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.