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 the 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, 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
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 exercise. 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.
Printable 1600 Calorie Meal Plan Variations
General
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|---|---|---|---|---|---|
| Breakfast | Tea 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) |
| Snack | Dietary biscuits (4 pieces) 1 apple | Breadsticks (7 pieces) | Breadsticks (2 pieces) | ||
| Lunch | Grilled 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) |
| Snack | Dietary biscuits (5 pieces) | Dietary biscuits (5 pieces) | Bagel (1) Cream cheese (1 tablespoon) | Breadsticks (2 pieces) | Breadsticks (2 pieces) |
| Dinner | Vegetable 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) |
| Snack | 1 banana 1 glass of milk | 1 Fruit | Fruit (1) Milk (1 tea glass) | Fruit (1) Milk (1 tea glass) | Fruit (1) Milk (1 tea glass) |
| Total calories for the day | 1605 | 1524 | 1517 | 1374 | 1374 |
Keto
| Meals | Day1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of egg white spinach omelet with 4 strips of bacon | 1 serving of tomato and egg scramble | 1 serving of smoked salmon and avocado salad | 1 serving of cheesy avocado omelet | 4 boiled eggs with 1 serving of asparagus | 1 serving of classic egg white omelet with 2 apples | 1 serving of bacon weave sandwich with 1 cup of blueberries |
| Snack | 1 serving of spinach and mushroom scramble with 2 strips of bacon | 1 serving of cottage cheese with salsa | 1 serving of peppered cottage cheese with roasted pumpkin seeds | Almonds ( 2 oz) | 1 serving of cottage cheese with 1 cup of strawberries | 1 serving of avocado stuffed eggs | 1 serving of kale crisps |
| Lunch | 1 serving of classic omelet with 1 cup of strawberries | 2 servings of southwest salsa eggs with 1 cup of strawberries | 1 serving of poached eggs with spinach | 1 serving of prawn and avocado salad | 2 servings of tuna avocado salad | 1 serving of avocado and prawn salad | 1 serving of Cajun tofu with 2 oranges |
| Snack | 1 serving of spinach, swiss and egg white omelet with Pecans ( 1 oz) | 1 serving of avocado tuna salad | 1 serving of soft boiled eggs with whole wheat toast | 2 cups of non-fat greek yogurt | 1 serving of avocado stuffed eggs | Cashewnuts ( 2 oz) | 1 serving of protein shake with almond milk |
| Dinner | 1 serving of bacon weave open sandwich | 1 serving of egg and asparagus scramble with 1 slice of cinnamon buttered toast | 1 serving of beef taco salad | 1 serving of spinach onion scramble with 1 serving of buttered toast | 1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast | 2 servings of boiled eggs with asparagus | 2 serving of cheese pancakes with 1 hardboiled egg |
| Total calories for the day | 1601 | 1597 | 1604 | 1597 | 1608 | 1597 | 1607 |
High Protein
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 servings of cabbage hash browns | 2 servings of zucchini hash browns | 1 serving of scrambled eggs with bell pepper and feta and 1 apple | 1 serving of scrambled eggs with cheddar cheese | 1 serving of cottage cheese omelet with 1 orange | 1 serving of basic egg white omelet with 2 oranges | 1 serving of beacon weave sandwich with 1 cup of blueberries |
| Snack | 1 serving of garlic egg omelet with 1 orange | 1 serving of cottage cheese and salsa | 1 serving of peppered cottage cheese | 1 serving of garlic egg omelet with 1 orange | 1 serving of cream cheese omelet with 1 cup of strawberries | 2 slices of cantaloupe with 4 easy to peel hard-boiled eggs | 1 slice of egg in a basket with 1 cup of non-fat Greek yogurt |
| Lunch | 1 serving of egg white spinach omelet with 2 cups of strawberries | 2 servings of banana egg pancakes with 1 serving of whole-wheat toast | 1 serving of egg and cottage cheese omelet with 1 orange | 1 serving of scrambled eggs with bell pepper and feta and 1 apple | 2 servings of mushroom and asparagus scramble | 1 serving of simple spinach scramble with 1 cup of blueberries | 1 serving of southwestern eggs with 1 serving of cinnamon apple bites |
| Snack | 1 serving of poached eggs with 2 servings of whole-wheat toast | 2 cups of non-fat greek yogurt | 1 serving of soft boiled eggs with toast | 2 cups of non-fat greek yogurt | 1 serving of soft boiled eggs and toast | 2 servings of cucumber avocado salad | 1 serving of oats and cottage cheese pancakes |
| Dinner | 1 serving of eggs with hats on top and 1 apple | 1 serving of egg and asparagus scramble with 1 slice of buttered toast with cinnamon | 1 serving of high protein energy balls with granola ( 1 oz) | 1 serving of spinach onion scramble with 1 serving of whole-wheat toast | 1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast | 1 serving of spinach scrambled eggs with 2 cups of strawberries | 1 serving oatmeal and peaches with 2 oranges |
| Total calories for the day | 1600 | 1598 | 1601 | 1593 | 1606 | 1597 | 1605 |
Vegetarian
| Meal Type | Details |
|---|---|
| Breakfast | A cup of green tea, Cheese (1 slice), Olives (5 pieces), Egg (boiled), Salad made of lettuce, cress, purslane, Two slices of whole-wheat bread |
| Snack | 10 strawberries, 5 walnuts |
| Lunch | 1 bowl of cabbage soup, 1 bowl of yogurt, 2 slices of rye bread, Seasonal salad |
| Dinner | Green beans meal, 6 tablespoons of rice (cooked), 1 bowl of yogurt, Seasonal salad with vegetables |
| Snack | Green tea or skim milk |
| Total Calories | 1562 |
Vegan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Fruit salad | Brown bread with avocado puree and tomatoes, a glass of herbal milk | Juice from an orange, chopped pear and kiwi, a handful of nuts and a slice of toast with vegetables and olive oil | Chopped pear and peach, a glass of herbal milk, and a handful of nuts | A glass of herbal milk, oats with vegetables, and coconut biscuits | Brown bread with avocado puree and tomatoes, a glass of herbal milk | Cheat day (You can prepare a menu that does not contain animal products as you wish.) |
| Snack | Half a handful of nuts (20 grams) | Fresh fruit salad | A glass of herbal milk and vegan biscuits | Chopped apple and kiwi, 2 whole grain biscuits | A bowl of fresh fruit salad | Fresh fruit salad | |
| Lunch | Falafel wrapped in vegetables and hummus | Quinoa salad with asparagus and strawberry | Potato and leek soup, oatmeal meatballs with thyme and tomatoes | Pea and vegetable salad, tomato and soy cheese pasta | Bean and mushroom burger and fried potatoes | Quinoa salad with asparagus and strawberry | |
| Snack | A glass of vegetable milk (coconut, almond or soy), tomato and olive oil toast | A glass of herbal milk and a tablespoon of sunflower seeds | Chopped apples and a handful of almonds (20 grams) | Two tangerines | A glass of herbal milk and avocado puree and tomato brown bread | A glass of herbal milk and a tablespoon of sunflower seeds | |
| Dinner | Vegan pizza | Broccoli, fried tofu and fried zucchini | Chickpea salad, brown rice and tofu, brown bread and half a bowl of soy yogurt with jam | Fried vegetables and 3 tablespoons of wheat gluten, a glass of vegetable milk | Red cabbage salad with vegan mayonnaise and tofu with garlic sauce | Broccoli, fried tofu and fried zucchini | |
| Snack | A handful of nuts and fruit salad | ||||||
| Total calories for the day | 1654 | 1649 | 1549 | 1301 | 1612 | 1649 |
Low Carb
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of eggs baked in avocado with 1 orange | 1 serving of egg and cheese sandwich with 1 apple | 1 serving of non-fat Greek yogurt with walnut and strawberries | 1 serving of chicken and mushroom egg white frittata | 1 serving of eggs baked in avocado | 1 serving of Greek yogurt with almonds and strawberries | 1 serving of spinach and mushroom egg white frittata |
| Snack | 2 hard-boiled eggs | 1 serving of green smoothie with pecans ( 1 oz) | 2 servings of peppered cheese slices | 1 serving of lettuce cucumber walnut salad with 1 cup of strawberries | 1 serving of peppered cottage cheese | 1 serving of wheatgrass smoothie | 1 serving of roasted pistachios |
| Lunch | 1 serving of roasted bacon with eggs | 1 serving of grilled salmon with creamy pesto sauce | 2 serving of turkey lettuce rollups | 1 serving of turkey and avocado salad | 2 serving of roasted turkey with avocado salsa | 2 serving of protein chocolate smoothie | 1 serving of crockpot beef and broccoli |
| Snack | 1 serving of green smoothie | 1 serving of protein brownie with 1 cup of strawberries | Pecans (1 oz) | 1 serving of cottage cheese with 1 cup of blueberries | 1 serving of tamari roasted pumpkin seeds | 1 serving of roasted kale | 1 serving of almond coconut smoothie |
| Dinner | 2 servings of paprika chicken with mixed green salad | 1 serving of avocado and prawn salad | 1 serving of chicken with garlic butter sauce | 1 serving of eggs baked in avocado | 1 serving of chicken with feta tortilla | 1 serving of tuna egg salad | 1 serving of turkey and egg salad |
| Total calories for the day | 1615 | 1598 | 1597 | 1591 | 1594 | 1594 | 1616 |
Mediterranean
| Meal Type | Details | Calories |
|---|---|---|
| Breakfast | Avocado-Egg Toast, One slice of whole-grain bread, Half medium avocado, One large egg, cooked in 1/4 tablespoon of olive oil or coat pan with a thin layer of cooking spray (One-second spray), Place a pinch of salt and pepper as a seasoning for the egg, One whole clementine | 347 |
| Morning Snack | One medium apple, Three tablespoons of unsalted dry-roasted almonds | 249 |
| Lunch | Two cups of Ravioli & Vegetable Soup, Two diagonal slices of baguette (1/4 inch thick), preferably whole-wheat, Two tablespoons of shredded Cheddar cheese, Place one tablespoon of cheese and a pinch of pepper on each baguette slice. Then, start to toast until the cheese becomes melted. | 378 |
| Afternoon Snack | Four tablespoons of hummus, One cup of sliced cucumber | 119 |
| Dinner | Salmon & Vegetables, Four ounces of baked salmon, Four cups of roasted Brussels sprouts, 3/4 cup of brown rice, 1/8 tablespoon of salt, 1/8 tablespoon of pepper, One tablespoon of walnuts, Vinaigrette | 506 |
| Total Calories | 1599 |
Budget
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | 1 serving of scrambled eggs with spinach and tomatoes | 1 serving of lemon pepper tuna with Greek yogurt and mixed greens | 2 servings of roasted Brussels sprouts with spicy garlic broccoli |
| Tuesday | 1 serving of pesto scrambled egg whites with Granola (2 oz) | 2 servings of cucumber tuna salad with tomato and servings of red bell pepper with hummus | 1 serving of lemon chicken salad with easy sautéed spinach |
| Wednesday | 1 serving of scrambled eggs with onion flakes and butter | 2 servings of tuna mix tuna salad with a serving of cheese slices | 2 servings of spicy chicken soup with steamed carrots |
| Thursday | 1 serving of eggs, cheese, and mushroom omelet with 2 cups of strawberries | 1 serving of cucumber avocado salad with banana and non-fat Greek yogurt | 2 servings of pounded chicken with sour cream and parsley mashed potatoes |
| Friday | 2 servings of egg white omelet with whole-wheat toast | 2 servings of avocado tuna salad with a serving of cheese slices | 1 serving of easy grilled chicken with stewed tomato black beans |
| Saturday | 1 serving of sausage and egg white scramble with granola (1 oz) | 2 servings of arugula salad with peanut butter and celery | 2 servings of fire-roasted tomatoes with cheese and roasted Brussels sprouts with lemon juice |
| Sunday | 1 serving of Denver omelet with a serving of whole-wheat toast | 1 serving of cucumber tomato salad with tuna and 4 stalks of celery | 1 serving of grilled chicken wrap with herb sauce |
For Females
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of hazelnut and banana sushi | 2 serving of strawberry, lemon, and ginger shot with 1 serving of cheese toast | 1 serving of Blueberry parfait | 2 servings if strawberry, lemon, and ginger shot with 1 serving fo cheese toast | 1 serving of spinach and mushroom eggs | 1 serving of spinach scrambled eggs with 1 whole-wheat toast | 1 serving of Banana nut oatmeal |
| Snack | 1 serving of tomato scrambled eggs with 1 serving of whole-wheat toast | 1 serving of parsley and tomato scramble | 1 serving of tomato scrambled eggs with 1 serving of whole-wheat toast | 1 serving of tomato scrambled eggs with 1 whole-wheat toast | 1 serving of banana peanut butter chia pudding | 2 servings of bacon and egg scramble with bell pepper and mushrooms and onions | 1 serving of Scottish porridge with pecans (1 oz) |
| Lunch | 1 serving of strawberry oatmeal | 1 serving of strawberry oatmeal | 1 serving of protein pancakes with 2 butter toasts | 1 serving of strawberry oatmeal | 1 serving of strawberry tofu smoothie with 1 slice of butter toast | 1 serving of maple butter oatmeal with 2 strips of bacon | 1 serving of poached eggs with bacon and tomatoes and 1 serving of non-fat Greek yogurt |
| Snack | 1 serving of salmon salad with 2 oranges | 2 servings of egg cups with 2 strips of bacon | 1 serving of Onion and Tomato omelet | 1 serving of zucchini hash brown with 1 cup of non-fat Greek yogurt | 1 serving of oatmeal with roasted potatoes | 2 hardboiled eggs with 1 orange | 1 serving of spinach onion scramble with 2 cups of strawberries |
| Dinner | 1 serving of Turkey omelet with 1 cup of strawberries | 1 serving of banana smoothie | 1 serving of savory crepes with 1 orange | 1 serving of fried honey banana with 1 orange | 1 bowl of corn flakes with 1 whole-wheat toast | 1 serving of banana nut oatmeal | 1 serving of eggs in ham with 1 whole-wheat toast |
| Total calories for the day | 1598 | 1604 | 1609 | 1591 | 1607 | 1591 | 1607 |
DASH
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of spinach avocado smoothie with 1 orange | 1 serving of avocado and cottage cheese toast | 1 serving of oatmeal with ¼ cup raisins and chopped walnuts | 1 serving of oatmeal with ¼ cup raisins and chopped walnuts | 1 serving of spinach avocado smoothie with 1 orange | 1 serving of basic egg white omelet with 2 oranges | 1 serving of avocado and cottage cheese toast with 1 cup of blueberries |
| Snack | 1 cup of blueberries with ½ cup non-fat greek yogurt | 1 serving of cottage cheese and salsa with 1 apple | Almonds ( 1 oz) with 1 cup of strawberries | 1 cup of non-fat Greek yogurt with 1 cup of raspberries | 1 serving of cream cheese omelet with 1 cup of strawberries | 2 slices of cantaloupe with 4 easy to peel hard-boiled eggs | 1 slice of egg in a basket with 1 cup of non-fat Greek yogurt |
| Lunch | 1 serving of Zucchini noodles with turkey bolognese | 1 serving of Tuna stuffed pepper with 2 sliced bell peppers | 1 serving of quick and creamy tomato soup with an easy grilled cheese sandwich | 1 serving of creamy tomato soup with an easy grilled cheese sandwich | 1 serving of Zucchini noodles with turkey bolognese | 1 serving of skillet lemon chicken & potatoes with kale | 1 serving of Tuna stuffed pepper with 2 sliced bell peppers |
| Snack | 1 cup of cantaloupe with 1 apple | 1 cup of blueberries with non-fat greek yogurt | 1 serving of chia cottage cheese with blueberries | 1 banana with 1 tbsp of peanut butter | 1 cup of blueberries with ½ cup non-fat greek yogurt | 2 servings of cucumber avocado salad | ½ cup of cantaloupe |
| Dinner | 1 serving of southwestern salmon cob salad with 3 cups of air-popped popcorns | 1 serving of bean and barley soup | 1 serving of sour cream and herbed baked potatoes with 2 cups of mixed greens | 1 serving of shrimp jerk chicken & pineapple slaw with 1 cup of easy brown rice | 1 serving of easy pea & spinach carbonara with 1 apple | 1 serving of Zucchini noodles with turkey bolognese | 1 serving oatmeal and peaches with 2 oranges |
| Total calories for the day | 1607 | 1598 | 1602 | 1597 | 1606 | 1591 | 1607 |
Diabetes
| Meal Type | Details |
|---|---|
| Breakfast | 1 serving of Spinach, cheese and egg sandwich, 1 serving of toasted sugar-free English muffin, 1 small whole-grain wrap with roasted veggies, ½ cup of sautéed spinach with 1 tbsp of olive oil dressing, Egg scramble made out of 1 whole egg and 2 egg whites, ¼ cup of shredded low-fat cheese or 1 serving of cheese slice, 1 cup of honeydew melon cubes, 1 cup of black coffee with 1 whole-wheat toast |
| Lunch | 1 whole wheat large toasted pita bread, 7-12 ounces of any low-calorie sugar-free beverage, 1 serving of strawberry chicken salad with olive oil dressing, 1 serving or ¼ cup of strawberries, raspberries or blueberries, 1 serving of Mexican bowl (1/3 cup of brown rice, 2/3 cup of baked beans, 1 cup of chopped spinach, 1/4 cup of chopped tomatoes, ¼ cup of bell peppers with 1 tbsp of salsa sauce), 3 oz of grilled chicken breast with 1 cup of mixed green salad with olive oil dressing, 1 serving of Tuna sandwich stuffed with 1 cup sliced tomato and half-baked apple |
| Dinner | 1 serving of Mediterranean couscous with sundried tomatoes and balsamic vinegar, 1 cup of lentil penne pasta, 3 oz of salmon fillet with 1 medium baked potato, ½ cup of baked potato with 2 oz of broiled beef, 3 oz of boiled shrimp with 1 cup of mixed green salad, 4 ounces of grilled lean steak with 1 baked sweet potato, 1 cup of cooked quinoa with 8 oz of silken tofu and 1 cup of cooked bok choy |
| Snacks | 1 cup of low-fat Greek yogurt with 1 banana, 1 cup of celery with 1 tbsp of peanut butter, 1 cup of sliced carrots with peanuts (20nos), 1/3 cup of sliced peach with 1 serving of shredded cheese, 1 apple with 2 tbsp of almond butter |
Menopause
| Meal Type | Details | Calories |
|---|---|---|
| Breakfast | 3 tablespoons of fresh cottage cheese, 1 slice of rye bread, 1 tablespoon of tahini and molasses mixture, 1 portion of parsley, pepper, cucumber and arugula as much as you want, 1 glass of fresh orange juice | 360 |
| Lunch | 1 serving of a homemade vegetable meal, Half a portion of cooked brown rice, 1 bowl of yogurt, 1 portion salad, 1 slice of apple | 390 |
| Snack | 1 apple, Half a banana, 1 glass of fresh buttermilk, 2 tablespoons of oatmeal, 15 raw almonds | 454.5 |
| Dinner | 1 slice of rye or bran bread, 1 medium-sized grilled fish, Fresh green salad with 1 teaspoon of ground flax seeds added | 383 |
| Total Calories | 1587.5 |
Paleo
| Meals | Day 1 |
|---|---|
| Breakfast | 2 eggs 1 Tomato, 1 cucumber 2 walnuts |
| Snack | 10 nuts 2 dried apricots 1 banana |
| Lunch | 200 grams of boiled or grilled meat, chicken or fish Boiled vegetables (a large portion of broccoli is a good option) Salad made with plenty of greenery (1 tablespoon olive oil and lemon) |
| Snack | 1 banana 2 walnuts |
| Dinner | Olive oil vegetable dish Salad |
| Snack | 1 banana |
How to Apply the 1600 Calorie Meal Plan
If you have decided to change your eating habits, meals and mealtimes, 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 fewer calorie-rich foods in the middle of the diet. In this way, you can gradually reduce the number 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 slice)
- Cucumber (1)
- Tomatoes (1)
- Bran Bread (1 slice)
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
- A 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
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|---|---|---|---|---|---|
| Breakfast | Tea 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) |
| Snack | Dietary biscuits (4 pieces) 1 apple | Breadsticks (7 pieces) | Breadsticks (2 pieces) | ||
| Lunch | Grilled 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) |
| Snack | Dietary biscuits (5 pieces) | Dietary biscuits (5 pieces) | Bagel (1) Cream cheese (1 tablespoon) | Breadsticks (2 pieces) | Breadsticks (2 pieces) |
| Dinner | Vegetable 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) |
| Snack | 1 banana 1 glass of milk | 1 Fruit | Fruit (1) Milk (1 tea glass) | Fruit (1) Milk (1 tea glass) | Fruit (1) Milk (1 tea glass) |
| Total calories for the day | 1605 | 1524 | 1517 | 1374 | 1374 |
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