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.


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.


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
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!

1600 calorie diet plan

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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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