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:
|Sample 1600 Calorie Meal Plan|
|Total Calories = 1604 |
| ||Carb ||Protein ||Fat |
|grams ||209 ||84 ||48 |
|% of total calories ||52% ||21% ||27% |
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.
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.
1/2 cup lowfat cottage cheese + 3/4 cup blueberries
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
1 small apple
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!
|1600 calorie diet plan
| Here's a Bright Idea! |
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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 :)
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