1600 Calorie Meal Plan High Protein (Weekly)

The 1600-calorie meal plan, which is high in protein, has many benefits for your health and body. Protein plays a crucial role in building our muscles, cells, and tissues.

Moreover, our body requires protein to produce all the healthy hormones, enzymes, and chemicals. Additionally, it helps make us feel filled for long periods and triggers the weight loss process.

What is a 1600 calorie meal plan high protein?

You must include all high-protein food options in your diet while keeping your daily calorie intake within 1600 calories. Moreover, you must cut out all unnecessary junk and processed food.

When it comes to foods rich in proteins, you can list several options, such as fish, eggs, meat, chicken, soybeans, lentils, and legumes.

Health and fitness experts worldwide recommend a minimum of 46 grams of protein per day for women and 56 grams per day for men.

You can also opt for a printable 1600 meal plan high protein, but check the guidelines and related aspects beforehand.

General guidelines for the 1600 calorie meal plan high protein

  • Even though the primary focus is increasing protein intake, you should not write off the significance of other nutrients like healthy carbs, fibers, fats, etc.
  • Always go for home-cooked food while avoiding sugary, refined, processed, and packaged food options.
  • Drink at least 3 liters of water daily to keep the body hydrated.
  • Indulge in a healthy exercise routine to benefit from this diet plan.
  • Opt for five meals daily instead of 3 while decreasing the portion and serving size.

Weekly planner for 1600 calorie meal plan high protein

Day 1.

Breakfast- 2 servings of cabbage hash browns

Snack- 1 serving of garlic egg omelet with 1 cup of strawberries

Lunch- 1 serving of egg white spinach omelet with 2 cups of strawberries

Snack- 1 serving of poached eggs with 1 serving of whole-wheat toast

Dinner- 1 serving of scrambled eggs with spinach and 1 apple

Total calories for the day – 1,595

Day 2.

Breakfast- 2 servings of zucchini hash browns

Snack- 1 serving of cottage cheese and salsa

Lunch- 2 servings of banana egg pancakes with 1 serving of whole-wheat toast

Snack- 2 cups of non-fat Greek yogurt

Dinner- 1 serving of egg and asparagus scramble with 1 slice of buttered toast with cinnamon.

Total calories for the day – 1,600

Day 3.

Breakfast- 1 serving of scrambled eggs with bell pepper and feta and 1 apple

Snack- 1 serving of peppered cottage cheese

Lunch- 1 serving of egg and cottage cheese omelet with 1 orange

Snack- 1 serving of soft-boiled eggs with toast

Dinner- 1 serving of high protein energy balls with granola ( 1 oz)

Total calories for the day – 1600

Day 4.

Breakfast- 1 serving of scrambled eggs with cheddar cheese

Snack- 1 serving of garlic egg omelet with 1 orange

Lunch- 1 serving of scrambled eggs with bell pepper and feta and 1 apple

Snack- 2 cups of non-fat Greek yogurt

Dinner- 1 serving of spinach onion scramble with 1 serving of whole-wheat toast

Total calories for the day – 1,600

Day 5.

1600 calorie meal plan high protein

Whole wheat toast

Breakfast- 1 serving of cottage cheese omelet with 1 orange

Snack- 1 serving of cream cheese omelet with 1 cup of strawberries

Lunch- 2 servings of mushroom and asparagus scramble

Snack- 1 serving of soft-boiled eggs and toast

Dinner- 1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast

Total calories for the day – 1600

Day 6.

1600 calorie meal plan high protein

Cantaloupe

Breakfast- 1 serving of basic egg white omelet with 2 oranges

Snack- 2 slices of cantaloupe with 4 easy-to-peel hard-boiled eggs

Lunch- 1 serving of simple spinach scramble with 1 cup of blueberries

Snack- 2 servings of cucumber avocado salad

Dinner- 1 serving of spinach scrambled eggs with 2 cups of strawberries

Total calories for the day – 1,600

Day 7.

Breakfast- 1 serving of bacon weave sandwich with 1 cup of blueberries

Snack- 1 slice of egg in a basket with 1 cup of non-fat Greek yogurt

Lunch- 1 serving of southwestern eggs with 1 serving of cinnamon apple bites

Snack- 1 serving of oats and cottage cheese pancakes

Dinner – 1 serving of oatmeal and peaches with 1 orange

Total calories for the day – 1,600

The bottom line for 1600 calorie meal plan high protein

Combine this 1600 calorie meal plan with high protein with some hardcore workout, and you can expect it to do great wonders with your overall health and fitness. Also, consult with your doctor or physician before starting this meal plan.

Printable (PDF) 1600 calorie meal plan high protein

MealsDay 1 Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 servings of cabbage hash browns2 servings of zucchini hash browns1 serving of scrambled eggs with bell pepper and feta and 1 apple1 serving of scrambled eggs with cheddar cheese1 serving of cottage cheese omelet with 1 orange1 serving of basic egg white omelet with 2 oranges1 serving of beacon weave sandwich with 1 cup of blueberries  
Snack1 serving of garlic egg omelet with 1 cup of strawberries1 serving of cottage cheese and salsa  1 serving of peppered cottage cheese1 serving of garlic egg omelet with 1 orange1 serving of cream cheese omelet with 1 cup of strawberries2 slices of cantaloupe with 4 easy to peel hard-boiled eggs1 slice of egg in a basket with 1 cup of non-fat Greek yogurt  
Lunch1 serving of egg white spinach omelet with 2 cups of strawberries2 servings of banana egg pancakes with 1 serving of whole-wheat toast1 serving of egg and cottage cheese omelet with 1 orange 1 serving of scrambled eggs with bell pepper and feta and 1 apple2 servings of mushroom and asparagus scramble1 serving of simple spinach scramble with 1 cup of blueberries1 serving of southwestern eggs with 1 serving of cinnamon apple bites
Snack1 serving of poached eggs with 1 serving of whole-wheat toast2 cups of non-fat greek yogurt1 serving of soft boiled eggs with toast2 cups of non-fat greek yogurt1 serving of soft boiled eggs and toast2 servings of cucumber avocado salad  1 serving of oats and cottage cheese pancakes 
Dinner1 serving of scrambled eggs with spinach and 1 apple1 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 toast1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast1 serving of spinach scrambled eggs with 2 cups of strawberries1 serving oatmeal and peaches with 2 oranges
Total calories for the day1,5951,6001,6001,6001,6001,6001,600

See Also

1600 calorie meal plan for diabetics

Spicy Roasted Chickpeas Recipe

High Protein Lunch Ideas