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1400 Calorie Bulking Meal Plan

Bulking1,400 calories/day

Daily Macro Targets

1,400

Calories

88g

Protein

39g

Fat

174g

Carbs

Hit your 1,400 calorie target daily. FitCommit scans food and tracks macros automatically.

V2 coming soon. Join 500+ users before launch.

Try FitCommit Free

Who Is This For?

For very small, sedentary women. A lean bulk at a slight surplus.

TDEE Context

A 1400-calorie bulking diet works when your TDEE is roughly 900-1150 calories. This creates a 250-500 calorie surplus for lean muscle gain of 0.5-1 lb per week.

If you are not gaining weight after 2 weeks, add 200 calories (preferably from carbs). If gaining more than 1 lb/week, reduce by 200. Adjust based on the mirror and strength progress, not just the scale.

Meal Ideas

Breakfast

Full Eggs & Toast

12 min

4 whole eggs scrambled with cheese, 2 slices sourdough, and avocado.

680 cal38g P40g F42g C

Breakfast

Protein Pancakes

15 min

3 protein pancakes with maple syrup, banana, and a glass of whole milk.

580 cal35g P14g F76g C

Lunch

Steak & Potato Plate

25 min

6 oz sirloin with baked potato, sour cream, and steamed broccoli.

650 cal48g P22g F60g C

Lunch

Pasta Bolognese

25 min

200g whole wheat pasta with ground beef bolognese and parmesan.

680 cal42g P20g F78g C

Dinner

Salmon & Sweet Potatoes

25 min

8 oz salmon fillet with two sweet potatoes and steamed green beans.

700 cal50g P24g F68g C

Snack

Trail Mix

0 min

1/2 cup trail mix with almonds, dark chocolate, and dried fruit.

350 cal10g P22g F34g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Full Eggs & Toast	680	38g	40g	42g
Lunch	Steak & Potato Plate	650	48g	22g	60g
Dinner	Salmon & Sweet Potatoes	700	50g	24g	68g
Snack	Trail Mix	-630	10g	22g	-211g
Total		1400	146g	108g	-41g

Shopping List

Proteins

•Chicken thighs
•Ground beef 80/20
•Salmon
•Whole eggs
•Greek yogurt (full-fat)
•Whey protein

Carbs

•White rice
•Pasta
•Bread
•Bagels
•Oats
•Sweet potatoes
•Bananas

Fats

•Peanut butter
•Olive oil
•Avocado
•Cheese
•Whole milk
•Nuts

Vegetables

•Broccoli
•Mixed frozen vegetables
•Salad greens
•Tomatoes

Other

•Honey
•Maple syrup
•Granola
•Trail mix
•Protein bars

Meal Prep Tips

✓Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week.
✓Prep large batches of ground beef or turkey to use across multiple dishes.
✓Make a big batch of pasta sauce or curry that freezes well for effortless high-calorie dinners.
✓Keep calorie-dense snacks accessible (trail mix, nut butter, protein bars) so you never miss a meal.
✓If struggling to eat enough, drink your calories: smoothies with oats, peanut butter, and whole milk.

Frequently Asked Questions

How do I know if 1400 calories is right for me?

For very small, sedentary women. A lean bulk at a slight surplus. Track your weight for 2 weeks. If bulking, you should see 0.5-1 lb of gain per week. Adjust by 200-300 calories if progress stalls.

What are the best meal prep tips for bulking?

For bulking: Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week. Also, Prep large batches of ground beef or turkey to use across multiple dishes. Consistency beats perfection.

Should I count macros or just calories?

For best results with bulking, track both. Calories determine weight change, but macros (especially 88g protein) determine body composition. Start with protein, then fill in fats and carbs.

How fast should I {goalVerb} weight at 1400 calories?

At 1400 calories for bulking, expect to gain about 0.5-1 lb of gain per week. Faster changes risk excessive fat gain. Patience produces better long-term results.

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Related Meal Plans

1400 Cal Cutting

122g P / 39g F / 140g C

1200 Cal Bulking

75g P / 33g F / 151g C

1500 Cal Bulking

94g P / 42g F / 187g C

Track Every Meal Automatically

FitCommit scans food with your camera and logs calories and macros instantly. Get personalized targets from an AI body scan. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.

Version 2 is almost here. V2 coming soon. Join 500+ users before launch.Download now

1400 Calorie Bulking Meal Plan

Bulking1,400 calories/day

Daily Macro Targets

1,400

Calories

88g

Protein

39g

Fat

174g

Carbs

Hit your 1,400 calorie target daily. FitCommit scans food and tracks macros automatically.

V2 coming soon. Join 500+ users before launch.

Try FitCommit Free

Who Is This For?

For very small, sedentary women. A lean bulk at a slight surplus.

TDEE Context

A 1400-calorie bulking diet works when your TDEE is roughly 900-1150 calories. This creates a 250-500 calorie surplus for lean muscle gain of 0.5-1 lb per week.

Meal Ideas

Breakfast

Full Eggs & Toast

12 min

4 whole eggs scrambled with cheese, 2 slices sourdough, and avocado.

680 cal38g P40g F42g C

Breakfast

Protein Pancakes

15 min

3 protein pancakes with maple syrup, banana, and a glass of whole milk.

580 cal35g P14g F76g C

Lunch

Steak & Potato Plate

25 min

6 oz sirloin with baked potato, sour cream, and steamed broccoli.

650 cal48g P22g F60g C

Lunch

Pasta Bolognese

25 min

200g whole wheat pasta with ground beef bolognese and parmesan.

680 cal42g P20g F78g C

Dinner

Salmon & Sweet Potatoes

25 min

8 oz salmon fillet with two sweet potatoes and steamed green beans.

700 cal50g P24g F68g C

Snack

Trail Mix

0 min

1/2 cup trail mix with almonds, dark chocolate, and dried fruit.

350 cal10g P22g F34g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Full Eggs & Toast	680	38g	40g	42g
Lunch	Steak & Potato Plate	650	48g	22g	60g
Dinner	Salmon & Sweet Potatoes	700	50g	24g	68g
Snack	Trail Mix	-630	10g	22g	-211g
Total		1400	146g	108g	-41g

Shopping List

Proteins

•Chicken thighs
•Ground beef 80/20
•Salmon
•Whole eggs
•Greek yogurt (full-fat)
•Whey protein

Carbs

•White rice
•Pasta
•Bread
•Bagels
•Oats
•Sweet potatoes
•Bananas

Fats

•Peanut butter
•Olive oil
•Avocado
•Cheese
•Whole milk
•Nuts

Vegetables

•Broccoli
•Mixed frozen vegetables
•Salad greens
•Tomatoes

Other

•Honey
•Maple syrup
•Granola
•Trail mix
•Protein bars

Meal Prep Tips

✓Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week.
✓Prep large batches of ground beef or turkey to use across multiple dishes.
✓Make a big batch of pasta sauce or curry that freezes well for effortless high-calorie dinners.
✓Keep calorie-dense snacks accessible (trail mix, nut butter, protein bars) so you never miss a meal.
✓If struggling to eat enough, drink your calories: smoothies with oats, peanut butter, and whole milk.

Frequently Asked Questions

How do I know if 1400 calories is right for me?

For very small, sedentary women. A lean bulk at a slight surplus. Track your weight for 2 weeks. If bulking, you should see 0.5-1 lb of gain per week. Adjust by 200-300 calories if progress stalls.

What are the best meal prep tips for bulking?

Should I count macros or just calories?

For best results with bulking, track both. Calories determine weight change, but macros (especially 88g protein) determine body composition. Start with protein, then fill in fats and carbs.

How fast should I {goalVerb} weight at 1400 calories?

At 1400 calories for bulking, expect to gain about 0.5-1 lb of gain per week. Faster changes risk excessive fat gain. Patience produces better long-term results.

← Previous Next →

Track Every Meal Automatically

FitCommit scans food with your camera and logs calories and macros instantly. Get personalized targets from an AI body scan. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.