1600 Calorie Keto Meal Plan – Overview
You may not believe the fact, but a 1600 calorie keto meal plan gained all the popularity as a potential therapy for treating epilepsy in the 1930s.
Over the years, people came to know about its undeniable role in triggering the human body’s weight loss process.
People felt surprised after knowing that they can burn more fat by increasing ‘fats’ consumption( while cutting the carbs intake alongside) in their meals.
What is a 1600 calorie keto meal plan?
The rules and guidelines are the same as a keto diet – a diet with low carbs( around 5 %), moderate proteins(approximately 20-25%), and high fats(about 70-75 %).
Moreover, you are required to limit your daily calorie intake to the 1600 calorie mark. When your body observes a sudden drop in carbs intake, it will make you feel dizzy, tired, and weak.
Even though these issues are apparent in the initial phases of this diet plan, you must always go ahead while consulting with a doctor or a physician.
Secondly, you must go religiously with every given rule and guideline for this printable 1600 calorie keto meal plan.
General guidelines for the 1600 calorie keto meal plan
- Monitor your daily calorie intake closely to reap the best benefits of this diet plan
- Focus on your food choices and portion size to fulfill the daily nutritional requirements of your body
- Include all the lean meats, low-carb veggies, and healthy-fat food options in your meal platter
- Say no to all kinds of processed meats, sugary beverages, and refined food options
- Drink at least 12- 13 glasses of water to keep your body hydrated while going by this diet plan
Weekly planner for 1600 calorie keto meal plan
Day 1.
Breakfast- 1 serving of egg white spinach omelet with 4 strips of bacon
Snack- 1 serving of spinach and mushroom scramble with 2 strips of bacon
Lunch- 1 serving of classic omelet with 1 cup of strawberries
Snack- 1 serving of spinach, swiss and egg white omelet with Pecans ( 1 oz)
Dinner- 1 serving of bacon weave open sandwich
Total calories for the day-1601
Day 2.
Breakfast- 1 serving of tomato and egg scramble
Snack- 1 serving of cottage cheese with salsa
Lunch- 2 servings of southwest salsa eggs with 1 cup of strawberries
Snack- 1 serving of avocado tuna salad
Dinner- 1 serving of egg and asparagus scramble with 1 slice of buttered cinnamon toast.
Total calories for the day-1597
Day 3.
Smoked salmon
Breakfast- 1 serving of smoked salmon and avocado salad
Snack- 1 serving of peppered cottage cheese with roasted pumpkin seeds
Lunch- 1 serving of poached eggs with spinach
Snack- 1 serving of soft boiled eggs with whole wheat toast
Dinner- 1 serving of beef taco salad
Total calories for the day-1604
Day 4.
Non-fat Greek yogurt
Breakfast- 1 serving of cheesy avocado omelet
Snack- Almonds ( 2 oz)
Lunch- 1 serving of prawn and avocado salad
Snack- 2 cups of non-fat greek yogurt
Dinner- 1 serving of spinach onion scramble with 1 serving of buttered toast
Total calories for the day-1597
Day 5.
Breakfast- 4 boiled eggs with 1 serving of asparagus
Snack- 1 serving of cottage cheese with 1 cup of strawberries
Lunch- 2 servings of tuna avocado salad
Snack- 1 serving of avocado stuffed eggs
Dinner- 1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast
Total calories for the day-1608
Day 6.
Breakfast- 1 serving of classic egg white omelet with 2 apples
Snack- 1 serving of avocado-stuffed eggs
Lunch- 1 serving of avocado and prawn salad
Snack- Cashewnuts ( 2 oz)
Dinner- 2 servings of boiled eggs with asparagus
Total calories for the day-1597
Day 7.
1600 calorie keto meal plan – Kale crisps
Breakfast- 1 serving of bacon weave sandwich with 1 cup of blueberries
Snack- 1 serving of kale crisps
Lunch- 1 serving of Cajun tofu with 2 oranges
Snack- 1 serving of protein shake with almond milk
Dinner – 2 servings of cheese pancakes with 1 hardboiled egg
Total calories for the day-1607
The bottom line for 1600 calorie keto meal plan
No matter if you want to lose quick weight or only aim for a perfectly shaped physique, this diet plan is the perfect fuel for all your fitness-related aspirations.
All you need is some discipline, determination, and focus on your food choices and dietary pattern.
Printable (PDF) 1600 calorie keto meal plan
| 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 |