1600 Calorie Diet Plan
3 Meals + 2 Snacks

The following sample 1600 calorie diet plan, if consumed in the portions suggested, provides the following nutritional breakdown:

This sample 1600 calorie menu can therefore be considered:

• low fat (<30% fat)
• moderate protein
• moderate carbohydrate

8 ounces plain nonfat yogurt or nonfat Greek yogurt
6 Tablespoons lowfat granola
1 banana, sliced

Stir all ingredients in a bowl. Sprinkle with cinnamon if desired.

Lunch

Turkey sandwich:
2 slice whole wheat bread
3 ounces sliced turkey breast lunch meat
1/4 avocado, sliced
romaine lettuce leaves and tomato slices as desired

Eat with 1 small orange and 2 cups baby carrots.

Snack

1/2 cup lowfat cottage cheese + 3/4 cup blueberries

Dinner

3 ounces grilled chicken breast
6 oz. baked sweet potato. Top with 1 teaspoon butter
1 cup steamed broccoli drizzled with 1 teaspoon sesame oil

Snack

1 small apple
10 almonds

You can also add zero calorie foods to your 1600 calorie meal plan if desired.

Free Weight Loss Tips:

• Use measuring cups and spoons and a food scale for a few days to be sure your portions are right on. Otherwise, your 1600 calorie meal plan can turn into an 2000 (or more) calorie diet!
• Keep a food diary. Successful "losers" do!

Here's a Bright Idea! If you don't want to plan your own meals and/or weigh and measure your own foods: Use diet meal delivery program for 1-2 weeks to jump start your weight loss and reign in your portions. It takes all the guess work out of what to eat. Get a 1600 calorie diet plan delivered directly to your door! Beverages: Don't forget to drink your water! Divide your weight (in pounds) by 2 and that's the number of ounces of fluid (ideally water) you should try to drink everyday. Example: If you weigh 150 pounds... 150 / 2 = 75 You should therefore drink 75 ounces of fluid (or ~ 9 cups)/day. (Decaf) coffee or tea, unsweetened beverages and artificially sweetened beverages like Crystal Light, etc. count as "fluid" and are OK to drink, but water should be your first choice :) More Of My Professional Advice You May Find Useful More Free Meal Plans FREE Weight Loss Help Healthy Quick Meal Ideas Leave 1600 Calorie Diet Plan and Go to Your Personal Nutrition Guide Home Page Suzette here! Information on my site is NOT a substitute for professional medical advice or one-on-one nutrition counseling with a registered dietitian (like me!). PLEASE consult a doctor before making lifestyle and diet changes. (Click to read privacy policy) © Suzette Kroll, RD, 2007 SBI!