Printable 1600 Calorie Meal Plans

Today we will be reviewing 1600 calorie meal plan variations. We’ll first look at how the weight gain process works, then how we can reverse it, who should follow a 1600-calorie diet, and then a sample 5-day meal plan. If you’re ready, let’s start.

What is The 1600 Calorie Meal Plan?

It is an inevitable fact that nutrition and lifestyles of individuals change with the changing life conditions. As the time allocated for eating decreased, people started to turn to more calorie-dense foods in a shorter time. Breakfasts and lunches especially in our fast-paced world, cause people to consume a lot of calories in a very short time. And this causes us to gain weight.

First of all, let’s examine how the weight gain process works. If you consume so much food that your body cannot use it all during the day, your body starts to store it under the skin by converting it into fat in the liver. This means that when the body needs it, it stores these fats to be consumed later, when it is not getting enough food. As your fat cells grow in volume, your body expands, and as a result, excess weight gain occurs, which disturbs the internal organs and causes a bad appearance when viewed from the outside.

Who Can Follow 1600 Calorie Meal Plans?

1600 calorie meal plans

1600 calorie meal plans

People with a daily calorie requirement of 2100-2200 can apply 1600 calorie meal plans. These individuals will experience 1-2 lbs of weight loss per week, as they will gain 500 calories less than the calories they should take in during the day. This ratio increases with regular exercises. But first, they can learn whether there is an obstacle to dieting by going through a health check. Anyone who does not have any health problems and has a daily calorie need in the range of 2100-2200 can easily follow a 1600-calorie diet.

Select a Printable 1600 Calorie Meal Plan Below

1600 Calorie Meal PlansSee Plan
1600 Calorie Keto Meal Plan Go to the Plan
1600 Calorie High Protein Meal Plan Go to the Plan
1600 Calorie Vegetarian Meal Plan Go to the Plan
1600 Calorie Vegan Meal Plan Go to the Plan
1600 Calorie Low Carb Meal Plan Go to the Plan
1600 Calorie Mediterranean Meal Plan Go to the Plan
1600 Calorie Meal Plan on a Budget Go to the Plan
1600 Calorie Meal Plan for Women Go to the Plan
1600 Calorie Dash Diet Meal Plan Go to the Plan
1600 Calorie Meal Plan for Diabetics Go to the Plan

How to Apply the 1600 Calorie Meal Plan

If you have decided to change your eating habits, meals and meal times, this will be the right place for you.

1600 Calorie Meal Plans: Day 1

Breakfast

  • Tea or coffee (Unsweetened, 1 cup)
  • Low-fat feta cheese (2 slices)
  • Cucumber (1)
  • Tomatoes (1)
  • Bran Bread (2 slices)

257 Calories

Snack

  • Dietary biscuits (4 pieces)
  • 1 apple

115 Calories

Lunch

  • Grilled or boiled chicken (100 grams)
  • Non-skimmed yogurt (1 bowl)
  • Lean salad (1 cup)
  • Bran Bread (2 slices)

460 Calories

Snack

  • Dietary biscuits (5 pieces)

85 Calories

Dinner

  • Vegetable meal (8 tablespoons)
  • Non-skimmed yogurt (1 bowl)
  • Lean salad (1 cup)
  • Rice (6 tablespoons)

415 Calories

Snack

  • 1 banana
  • 1 glass of milk

273 Calories

Total Calories of The Day: 1605

1600 Calorie Meal Plans: Day 2

Breakfast

  • Tea or coffee (Unsweetened, 1 cup)
  • Low-fat feta cheese (1 slice)
  • String cheese (1 slice)
  • Cucumber (1)
  • Tomatoes (1)
  • Bran Bread (2 slices)

278 Calories

Snack

  • Breadsticks (7 pieces)

218 Calories

Lunch

  • Grilled or boiled red meat (100 grams)
  • Yogurt (1 bowl)
  • Lean salad (1 cup)
  • Bran Bread (2 slices)

491 Calories

Snack

  • Dietary biscuits (5 pieces)

85 Calories

Dinner

  • Vegetable meal (8 tablespoons)
  • Yogurt (1 bowl)
  • Lean salad (1 cup)
  • Pasta with tomato sauce (6 tablespoons)

405 Calories

Snack

  • 1 Fruit

47 Calories

Total Calories of The Day: 1524

There are less calorie-rich foods towards the middle of the diet. In this way, you can gradually reduce the amount of calories in foods and accelerate weight loss.

1600 Calorie Meal Plans: Day 3

Breakfast

  • Tea or coffee (Unsweetened, 1 cup)
  • Low-fat feta cheese (1 slices)
  • Cucumber (1)
  • Tomatoes (1)
  • Bran Bread (1 slices)

148 Calories

Snack

  • Breadsticks (2 pieces)

62 Calories

Lunch

  • Grilled or boiled chicken (100 grams)
  • Buttermilk (1 glass)
  • Lean salad (1 cup)
  • Rice (6 tablespoons)

392 Calories

Snack

  • Bagel (1)
  • Cream cheese (1 tablespoon)

292 Calories

Dinner

  • Vegetable meal cooked with meat (8 tablespoons)
  • Yogurt (1 bowl)
  • Lean salad (1 cup)
  • Bran Bread (2 slices)

503 Calories

Snack

  • Fruit (1)
  • Milk (1 tea glass)

120 Calories

Total Calories of The Day: 1517

1600 Calorie Meal Plans: Day 4

Breakfast

  • Tea or coffee (Unsweetened, 1 cup)
  • Low-fat feta cheese (1 slice)
  • Boiled egg (1)
  • Salami (1 slice)
  • Olives (3)
  • Cucumber (1)
  • Tomatoes (1)
  • Bran Bread (2 slices)

358 Calories

Lunch

  • Vegetable meal (8 tablespoons)
  • Yogurt (1 bowl)
  • Lean salad (1 cup)
  • Pasta (6 tablespoons)

475 Calories

Snack

  • Breadsticks (2 pieces)

62 Calories

Dinner

  • Grilled or steamed fish (100 grams)
  • Lean salad (1 cup)
  • Bran Bread (2 slices)

340 Calories

Snack

  • Fruit (1)
  • Milk (1 tea glass)

139 Calories

Total Calories of The Day: 1374

1600 Calorie Meal Plans: Day 5

Breakfast

  • Tea or coffee (Unsweetened, 1 cup)
  • Low-fat feta cheese (1 slice)
  • Boiled egg (1)
  • Salami (1 slice)
  • Olives (3)
  • Cucumber (1)
  • Tomatoes (1)
  • Bran Bread (2 slices)

358 Calories

Lunch

  • Vegetable meal (8 tablespoons)
  • Yogurt (1 bowl)
  • Lean salad (1 cup)
  • Pasta (6 tablespoons)

475 Calories

Snack

  • Breadsticks (2 pieces)

62 Calories

Dinner

  • Grilled or steamed fish (100 grams)
  • Lean salad (1 cup)
  • Bran Bread (2 slices)

340 Calories

Snack

  • Fruit (1)
  • Milk (1 tea glass)

139 Calories

Total Calories of The Day: 1374

Printable (PDF) 1600 Calorie Meal Plans

MealsDay 1Day 2Day 3Day 4Day 5
BreakfastTea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (2 slices)
Cucumber (1)
Tomatoes (1)
Bran Bread (2 slices)
Tea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (1 slice)
String cheese (1 slice)
Cucumber (1)
Tomatoes (1)
Bran Bread (2 slices)
Tea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (1 slices)
Cucumber (1)
Tomatoes (1)
Bran Bread (1 slices)
Tea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (1 slice)
Boiled egg (1)
Salami (1 slice)
Olives (3)
Cucumber (1)
Tomatoes (1)
Bran Bread (2 slices)
Tea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (1 slice)
Boiled egg (1)
Salami (1 slice)
Olives (3)
Cucumber (1)
Tomatoes (1)
Bran Bread (2 slices)
SnackDietary biscuits (4 pieces)
1 apple
Breadsticks (7 pieces)Breadsticks (2 pieces)
LunchGrilled or boiled chicken (100 grams)
Non-skimmed yogurt (1 bowl)
Lean salad (1 cup)
Bran Bread (2 slices)
Grilled or boiled red meat (100 grams)
Yogurt (1 bowl)
Lean salad (1 cup)
Bran Bread (2 slices)
Grilled or boiled chicken (100 grams)
Buttermilk (1 glass)
Lean salad (1 cup)
Rice (6 tablespoons)
Vegetable meal (8 tablespoons)
Yogurt (1 bowl)
Lean salad (1 cup)
Pasta (6 tablespoons)
Vegetable meal (8 tablespoons)
Yogurt (1 bowl)
Lean salad (1 cup)
Pasta (6 tablespoons)
SnackDietary biscuits (5 pieces)Dietary biscuits (5 pieces)Bagel (1)
Cream cheese (1 tablespoon)
Breadsticks (2 pieces)Breadsticks (2 pieces)
DinnerVegetable meal (8 tablespoons)
Non-skimmed yogurt (1 bowl)
Lean salad (1 cup)
Rice (6 tablespoons)
Vegetable meal (8 tablespoons)
Yogurt (1 bowl)
Lean salad (1 cup)
Pasta with tomato sauce (6 tablespoons)
Vegetable meal cooked with meat (8 tablespoons)
Yogurt (1 bowl)
Lean salad (1 cup)
Bran Bread (2 slices)
Grilled or steamed fish (100 grams)
Lean salad (1 cup)
Bran Bread (2 slices)
Grilled or steamed fish (100 grams)
Lean salad (1 cup)
Bran Bread (2 slices)
Snack1 banana
1 glass of milk
1 FruitFruit (1)
Milk (1 tea glass)
Fruit (1)
Milk (1 tea glass)
Fruit (1)
Milk (1 tea glass)
Total calories for the day16051524151713741374

See Also:

1700 Calorie Meal Plans

Does the Ayurvedic Cleanse Diet Help You Lose Weight