1,400 Calorie Beach Body Meal Plan & Grocery List

1,400 Calorie Beach Body Meal Plan & Grocery List

1,400 Calorie Beach Body Meal Plan & Grocery list for one week! Totally gluten-free and complete with calorie and macro information, as well as step-by-step and day-by-day instructions.

1,400 Calorie Beach Body Meal Plan & Grocery List1,400 Calorie Beach Body Meal Plan & Grocery List

Ah, July. Heat waves, pool parties, and grilled corn on the cob. It’s heaven, but it’s also a stressful time for some. Wait, wasn’t it just winter like 2 months ago? Wasn’t I just wearing big baggy sweaters and stretchy pants to the office and now it’s 106 degrees and I’m melting? My pale, winter body is certainly not prepared for tank tops and short shorts. Does anyone else dread digging out your shorts every summer, certain they won’t fit anymore? I sure do.  That’s why, this summer, (and in preparation for my wedding in t-minus 2 months) I’m putting together a 1,400 calorie beach body meal plan & grocery list for myself and for all of you! However, this time around I’m including macro counts in everything to make sure our meals are balanced and we’re losing weight the right way.

What are macros?

Macros is the short way of saying “macronutrients”, which are the three things that make up the food we eat: carbs, fat, and protein.

Carbs: NOT what you think! Fruits and vegetables fall into this category, as well as grains. Don’t be afraid of complex carbs! It’s the refined carbs like white bread and pasta that give carbs a bad rap.

Fat: Healthy fats are critical for brain function and energy, so don’t be afraid of these either! Healthy fats include olive oils, avocado, nuts, seeds, fish, and dairy.

Protein: Critical for energy and building muscle, protein can be found in meat, beans, legumes, dairy, and whole grains.

Balancing your macros in the right way can help you reach your food goals faster. For example, a typical “healthy” diet should include about 45-65% carbs, 10-35% protein, and 20-35% fat. If you want to lose weight, you would typically increase your protein intake and lower your carb intake.

For the meal plan below, I’m sticking to the ranges of 30-40% protein, 20-30% carbs, and 30-40% fat. So when you see something like 41F, 21C, 16P, that means that meal has 41 grams of fat, 21 grams of carbs, and 16 grams of protein.

If you’d like to know more, you can read more about macros here.


1,400 Calorie Beach Body Meal Plan

Keep scrolling to find the day-by-day and step-by-step instructions and recipes for the meal plan! However, here’s an overview and printable summary.

*To save the meal plan image below, right click to “download” the image to your computer”.1,400 Calorie Beach Body Meal Plan & Grocery List


1,400 Calorie Beach Body Grocery List

Keep in mind I created this meal plan and grocery list for one person. Adjust accordingly.

Also, in the list, I noted a few items that may be hard to find. You can find Amazon links for the products I like below!

Chia seeds
Flavorless collagen protein powder
Almond flour


One last thing- make sure you add tupperware containers to your shopping list if you don’t have 8+. Smoothie straws wouldn’t hurt either 🙂

*To save the meal plan image below, right click to “download” the image to your computer”.
1,400 Calorie Beach Body Meal Plan & Grocery List


1,400 Calorie Beach Body Meal Plan: Day-by-day

Sunday (day 0)

Welcome to grocery shopping and meal prep day! Grab your grocery list and re-usable grocery bags and hit the store! When you get back, it’s time to meal prep. Make sure to stock up on tupperware containers and maybe some smoothie straws if you don’t have any!


Meal Prep (estimated time: 1.5 hours)

  1. First, we’re going to make some baked turkey meatballs for lunches this week.
    • Prepare the meatballs according to the recipe, and make 9 meatballs.
    • Heat up the package of riced cauliflower & sweet potato in the microwave, and portion out into 3 tupperware containers.
    • When the meatballs are done, portion out 3 to each container, and top with your favorite marinara sauce. Let cool, and store in the fridge for lunches Monday, Tuesday, and Wednesday.
  2. Next, you’re going to make a Veggie Packed One Pan Southwest Breakfast Hash for breakfasts this week. Prepare according to the recipe, and portion it out into 4 tupperware containers.
  3. Finally, prep the Easy Mango Habanero Summer Salsa for tomorrow night’s dinner and put it in the fridge.

*Note: check the expiration dates of your meat and make sure you freeze anything you’re using towards the end of the week that may expire.


Monday

Beets and Berries Detox Smoothie

Breakfast: Grab your blender and smoothie straws and whip up a Beets and Berries Detox Smoothie. This smoothie is sweet, earthy, and PACKED with nutrients and protein to keep you full for hours.

Lunch: Heat up the turkey meatballs lunch you meal prepped yesterday. The lean protein from the turkey and almond flour will smash away any kind of hunger craving this afternoon.

Dinner: 

  1. Preheat your oven to 350 F.
  2. Start the Sweet and Salty Instant Pot Coconut Rice. If you have an Instant Pot or rice cooker, you can follow the instructions according to the recipe. If you don’t have one, follow the recipe but cook the rice on the stove according to the timing instructions on the bag of jasmine rice.
  3. Portion your 8 oz. of fish into two equal servings. When the oven is hot, put the fish on a baking sheet or pan with a spray of coconut oil and pinch of salt and pepper. Bake for 15 minutes.
  4. Meanwhile, make the best Spicy Garlic Green Beans you’ll ever eat. Cut the recipe in half.

Serve 1 portion of the fish over 1 cup of the coconut rice. Top with lots of mango salsa and serve with half the green beans.

Wrap up the other half of the meal for a lunch later this week and put it in the fridge. You can also wrap up the additional leftover rice to eat next week.


Tuesday

Greek Chicken Kabobs with Homemade Tzatziki

Breakfast: Heat up a serving of the breakfast hash you made Sunday. Grab two corn tortillas, and make breakfast tacos! SO delicious.

Lunch: Heat up the turkey meatballs lunch you meal prepped Sunday.

Dinner: Make Greek Chicken Kabobs with Homemade Tzatziki according to the instructions, but halve the recipe. Eat half now, and wrap up the other half for a lunch later this week.


Wednesday

Loaded Whole30 Poblano Lime Taco Soup

Breakfast: Grab your blender and smoothie straws and whip up a Beets and Berries Detox Smoothie.

Lunch: Heat up the turkey meatballs lunch you meal prepped Sunday.

Dinner: Make Loaded Whole30 Poblano Lime Taco Soup. Eat 1/4 of the yield, and top with 1/4 of avocado. Wrap up another serving with avocado and put it in the fridge for a lunch later this week. The rest of the soup will freeze well for dinners in the coming weeks!


Thursday

Sheet Pan Caprese Chicken

Breakfast: Heat up a serving of the breakfast hash you made Sunday. Grab two corn tortillas, and make breakfast tacos!

Lunch: Heat up the leftover fish with coconut rice, green beans, and mango salsa for lunch.

Dinner: Get excited- you’re having Sheet Pan Caprese Chicken with Balsamic Glaze for dinner!

  1. Prepare the chicken according to the recipe using two 4 oz. pieces of chicken breast.
  2. Make some “skinny” mashed potatoes to go with it:
    • Peel and dice one russet potato.
    • Add the diced potato to a pot, fill it with water until the potatoes are covered, and add a pinch of salt. Boil on high heat for about 10-15 minutes until the potatoes are fork tender.
    • Drain the potatoes and add them back to the pot over the lowest possible stovetop heat.
    • Add 1 Tbsp. butter or ghee to the pot,  2 Tbsp. of almond milk, and a pinch of salt and pepper. Beat the potatoes with an electric mixer or a potato masher until smooth and creamy.

Eat one half of the food tonight, and wrap up the other half for lunch later this week!


Friday

Chicken Potato Curry Bowls with Cauliflower Rice

Breakfast: Grab your blender and smoothie straws and whip up a Beets and Berries Detox Smoothie.

Lunch: Heat up the leftover taco soup.

Dinner: Make Chicken Potato Curry Bowls with Cauliflower Rice according to the instructions, but halve the recipe.

Eat half the meal now, and wrap up the other half and put it in the fridge for lunch next week if you’d like.


Saturday

Sheet Pan BBQ Salmon

Breakfast: Heat up a serving of the breakfast hash you made Sunday. Grab two corn tortillas, and make breakfast tacos!

Lunch: Heat up the leftover greek chicken kabobs with homemade tzatziki sauce.

Dinner: Prepare Sheet Pan BBQ Salmon with Chipotle Sweet Potatoes and Green Beans according to the recipe.


Sunday

Spaghetti Squash Bolognese

Breakfast: Heat up the last serving of the breakfast hash you made Sunday. Grab two corn tortillas, and make breakfast tacos!

Lunch: Heat up the leftover caprese chicken and mashed potatoes.

Dinner: Make No-Guilt Spaghetti Squash Bolognese according to the instructions. You can pack up the leftovers in the fridge for lunches next week!


Other Ally’s Cooking Meal Plans + Grocery Lists:

The Wedding Diet Meal Plan: Week 1
The Wedding Diet Meal Plan: Week 2
The Wedding Diet Meal Plan: Week 3
The Wedding Diet Week 4: Paleo Edition

The Complete Whole30 Meal Planning Guide and Grocery List: Week 1
The Complete Whole30 Meal Planning Guide and Grocery List: Week 2
The Complete Whole30 Meal Planning Guide and Grocery List: Week 3
The Complete Whole30 Meal Planning Guide and Grocery List: Week 4

Post-Thanksgiving 3 Day Detox Meal Plan

Delicious and Satisfying 1,200 Calorie Meal Plan, Recipes, and Grocery List

Diet Deliciously! 21 Day Fix Meal Plan and Grocery List
21-Day Fix Meal Plan, Recipes, and Grocery List

1,400 Calorie Beach Body Meal Plan & Grocery List

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