The 1600 calorie meal plan high protein comes with a plethora of benefits to your health and body. Speaking of proteins, it 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 within. 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 need to bring all the high protein food options to your diet while keeping the daily calorie intake within 1600 calories. Moreover, you got to cut all the unnecessary junk food and processed food from your diet.
Speaking of the food items that are rich in proteins, you can list down several options like fish, eggs, meat, chicken, soybeans, lentils, and legumes.
Health and fitness experts worldwide recommend a minimum of 50 grams of protein/day for women. On the other side, the same number stands at 60 grams per day for men.
You can also opt for a printable 1600 meal plan high protein but do ensure to check the guidelines and related aspects beforehand.
General guidelines for the 1600 calorie meal plan high protein
- Even though the primary focus is on increasing the protein intake, you should not write off the significance of other nutrients like healthy carbs, fibers, healthy fats, etc.
- Always go for home-cooked while staying away from all the sugary, refined, processed and packaged food options
- Drink at least 3 liters of water daily to keep the body hydrated all day long
- Indulge in a healthy exercising routine to grab the best benefits out of this diet plan
- Opt for five meals in a day instead of 3 while decreasing down the portion and serving size
Weekly planner for 1600 calorie meal plan high protein
Day 1.
1600 calorie meal plan high protein – Cabbage hash browns
Breakfast- 2 servings of cabbage hash browns
Snack- 1 serving of garlic egg omelet with 1 orange
Lunch- 1 serving of egg white spinach omelet with 2 cups of strawberries
Snack- 1 serving of poached eggs with 2 servings of whole-wheat toast
Dinner- 1 serving of eggs with hats on top and 1 apple
Total calories for the day-1600
Day 2.
1600 calorie meal plan high protein – Banana egg pancakes
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-1598
Day 3.
1600 calorie meal plan high protein – Soft boiled eggs with toast
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-1601
Day 4.
1600 calorie meal plan high protein – Apple
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-1593
Day 5.
1600 calorie meal plan high protein – Whole wheat oast
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-1606
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-1597
Day 7.
1600 calorie meal plan high protein – Bacon sandwich
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 oatmeal and peaches with 2 oranges
Total calories for the day-1605
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 some great wonders with your overall health and fitness. Also, do consult with your doctor or physician before getting started with this meal plan.
Printable (PDF) 1600 calorie meal plan 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 |
1600 calorie meal plan for diabetics
