1600 Calorie Diet Plans

1600 calories per day is appropriate for a medium-sized woman who exercises lightly and wants to maintain weight.

For men, this level will lead to weight loss, and is probably too low for many men.

See another 1500 Calorie Diet Plan

For the woman who exercises 3-5 times per week, 1600 calories per day will generally cause fat loss.

See more on the Daily Calorie Needs Calculator

Print Meal Plans

Meal Plan 1

TOTAL CALORIES ~1612

Breakfast

  • 1 cup fat-free milk (90)
  • 2 whole grain low fat toaster waffles, topped with: (281 w/toppings)
    • 1 cup berries or chopped fruit
    • 2 tsp butter or heart healthy spread
    • 2 tsp maple syrup

Morning Snack

  • 2 tsp peanut butter (63)
  • 2 Graham crackers ( 60)
  • Maple Milk (107)
    • 1 cup fat-free milk
    • 1 teaspoon maple syrup

Lunch

  • 1 cup sliced red peppers (24)
  • Veggie cheeseburger (see below) (312)

Afternoon Snack

  • 1 protein bar (20g protein) (e.g. Pure Protein) (192)

Dinner

  • 1 cup steamed broccoli, with a spritz of lemon juice (55)
  • Lemon Couscous (see below) (195/1 serving)
  • Fish with Olives and Capers (see below) (253/1 serving)

Treat

  • 5 Chips Ahoy! Cookies (238)

Ensure you drink plenty of water - aim for 8-10 glasses per day.

Meal Plan 2

TOTAL CALORIES ~1606

Breakfast

  • Cereal:
    • 150 cal. high-fiber (150)
    • 1/2 cup fat-free milk (45)
    • 1 small sliced banana (89)

Morning Snack

  • 12 almonds (83)
  • 6 oz. low fat Greek yogurt w/fruit (160)
  • 2 tsp peanut butter (63)

Lunch

  • 1 orange (62)
  • 1/2 cup low-fat cottage cheese (81)
  • 1 cup sliced red peppers (12)
  • Turkey and Cheese Sandwich:
    • 2 slices whole wheat bread (220)
    • 2 slices turkey breast (60)
    • 1 slice reduced-fat cheese (50)
    • 2 tomato slices (8)
    • 1 leaf of lettuce (0)
    • 1 tbs low-fat mayo (15)
    • 1 tsp mustard (3)

Dinner

  • 3/4 cup brown rice (162)
  • Shrimp and Vegetable Kebabs (see below) (183)

Treat

  • 2 Keebler Sandies Cookies (160)

Ensure you drink plenty of water - aim for 8-10 glasses per day.

Recipes

Veggie Cheeseburger

Ingredients:

  • 1 vegetable burger (about 120 calories, such as Gardenburger)
  • 1 slice reduced-fat cheese
  • 1 whole wheat hamburger bun
  • 1 tbs low-fat mayo
  • mustard
  • tomato slices
  • lettuce

Instructions:
Cook 1 vegetable burger (about 120 calories, such as Gardenburger) according to package directions. Melt 1 slice reduced-fat cheese on top and place in 1 whole wheat hamburger bun with 2 teaspoons low-fat mayo, mustard, tomato slices and lettuce.

Lemon Couscous (Serves 2) (389 Total Calories)

Ingredients:

  • 2⁄3 cup water
  • 1⁄2 teaspoon butter
  • Dash of salt
  • 1⁄2 cup dry whole wheat couscous
  • 2 tablespoons raisins
  • 1 teaspoon grated lemon zest.

Instructions:
In a small saucepan, bring the water, butter, and salt to a boil. Add the couscous. Cover, turn off the heat, and let stand for 5 minutes. Fluff with a fork. Add the raisins and lemon zest. Toss to combine.

Fish with Olives and Capers (Serves 2) (506 Total Calories)

Ingredients:

  • 1 teaspoons olive oil
  • 1 clove garlic, chopped
  • 1 can (14 ounces) whole tomatoes
  • Pepper to taste
  • 2 fish fillets, such as red snapper, tilapia, or other fish (5–6 ounces each)
  • 2 1⁄2 tablespoons chopped fresh basil
  • 2 tablespoons chopped, pitted black olives (preferably kalamata or Moroccan)
  • 1 tablespoon capers, chopped

Instructions:
In a large nonstick skillet, warm the oil over medium heat. Add the garlic and stir for 30 seconds. Add the tomatoes. Bring to a boil, breaking the tomatoes into coarse chunks with a spoon. Reduce the heat to medium-low and simmer for 10 minutes. Season with pepper. Add the fish and spoon the sauce over it to cover completely. Cover and simmer for 10 minutes, or until the fish flakes easily. Transfer just the fish to a serving dish. Stir the basil, olives, and capers into the tomatoes. Simmer for 30 seconds and pour over the fish

Shrimp and Vegetable Kebabs (2 Servings) (366 Total Calories)

Ingredients:

  • 6 ounces large raw shrimp (about 14 shrimp), peeled
  • 2 medium onions, cut into wedges
  • 1 cup small whole mushrooms or portobello mushrooms, cut into large wedges
  • 2⁄3 cup cherry or grape tomatoes
  • Juice of 1 lemon
  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • Salt and pepper to taste
  • 2 tablespoons chopped fresh dill, parsley, or basil (optional).

Instructions:
If using wooden skewers, soak them in cold water for about 10 minutes. Preheat the broiler or outdoor grill. Alternate the shrimp and about half of the onions on 2 skewers. Alternate the mushrooms, tomatoes, and the remaining onions on 2 skewers.

In a small bowl, mix the lemon juice, oil, and garlic or garlic powder. Pour half into a cup and set aside. Brush the remainder over the skewers and discard any that’s left.

Place the vegetable skewers on a broiler pan or outdoor grill. Broil or grill for about 2 minutes, then turn. Add the shrimp skewers.

Cook for 5 to 7 minutes, turning all the skewers after about 3 minutes. Using a clean brush, brush the skewers with the reserved lemon mixture. (A clean brush prevents possible contamination with bacteria from raw shrimp on first brush.)

Season with salt and pepper. Sprinkle with the herbs (if using).

References

  • Rammohan, M., & Juan, D. (1989). Effects of a low calorie, low protein diet on nutritional parameters, and routine laboratory values in nonobese young and elderly subjects. Journal of the American College of Nutrition, 8(6), 545-553. Link
  • Lichtenstein, A. H., Appel, L. J., Brands, M., Carnethon, M., Daniels, S., Franch, H. A., ... & Wylie-Rosett, J. (2006). Diet and lifestyle recommendations revision 2006 A scientific statement from the American Heart Association nutrition committee. Circulation, 114(1), 82-96. Link
Last Updated 30 Dec 2014