1600 calorie meal plan has been specifically designed to offer you delicious meals that will help you lose weight. In this article are well mapped out seven days meals and snacks that will help you reduce your calorie intake. Next to each of the meals and snacks are the total amount of calorie so you can easily interchange any of them as it pleases you.
Now, it is very important to note that 1600 calorie meal plan is designed strictly to control your calorie intake, sodium as well as fiber. So therefore, if any of the meals listed in this plan is of concern to you, you can consult your health care provider for supplementation or better still make a little amendment that will suit your individual nutritional desire.
Should incase you’re not so sure if 1600 calorie meal plan is the right choice for you, then you are free to calculate your calorie level and select the most appropriate 1600 calorie meal plan that will work for you.
1600 Calorie Meal Plan Procedures
First day (1)
Breakfast (roughly about 347 calories)
Avocado-Egg Toast
Ingredients:
1. 1 slice whole-grain bread
2. ½ medium avocado
3. Clementine
4. 1 large egg, cooked in ¼ teaspoon olive oil or coat pan with a thin layer of cooking spray (just a second spray)
5. Season egg with a pinch of salt to taste and pepper.
Morning Snack (roughly about 249 calories)
1. 1 medium sized apple plus 3 tablespoon unsalted dry-roasted almonds
Lunch (roughly about 378 calories)
1. 2 cups vegetable soup and ravioli
2. 2 diagonal slices baguette (should be ¼ inch thick), whole wheat is preferable
3. 2 tablespoon shredded cheddar cheese
Top the baguette slices with 1 tablespoon cheese each and a pinch of pepper. After that, toast until cheese is melted.
Afternoon Snack (roughly about 119 calories)
1. 4 tablespoon hummus plus 1 cup sliced cucumber
Dinner (roughly about 506 calories)
Salmon and Vegetables
1. 4 oz. baked salmon
2. ¾ cup brown rice
3. ⅛ teaspoon pepper
4. 1 cup roasted brussels sprouts
5. ⅛ teaspoon salt to taste
6. 1 tablespoon walnuts
Salmon and Vinaigrette
Directions:
1. First and foremost, combine 1½ teaspoon each olive oil with your lemon juice and your maple syrup and then season with⅛ teaspoon salt to taste.
2. Carefully toss your brussel sprouts with ½ teaspoon olive oil and bake at 425°F until it is lightly browned. This should take nothing less than 15 to 20 minutes. After that, coat salmon with ¼ teaspoon olive oil or a thin layer of cooking spray (just a second spray) and season with ⅛ teaspoon of salt and another ⅛ teaspoon pepper.
After that has been done, bake at 425°F until it becomes transparent in the middle. This process will only last 4 to 6 minutes. Serve your brussels sprouts together with your salmon and brown rice drizzled with the vinaigrette and topped with walnuts and savor the great taste!
Second Day (2)
Breakfast (roughly about 347 calories)
Avocado-Egg Toast
Ingredients:
1. 1 slice whole-grain bread
2. ½ medium avocado
3. Clementine
4. 1 large egg, cooked in ¼ teaspoon olive oil or coat pan with a thin layer of cooking spray (just a second spray)
5. Season egg with a pinch of salt to taste and pepper. slice whole-grain bread
Morning Snack (roughly about 164 calories)
1. 7 dried apricots plus 8 walnut halves
Lunch (roughly about 413 calories)
Your leftover vegetable soup and ravioli
1. 2 cups vegetable soup and ravioli
2. 2 diagonal slices baguette (should be roughly about ¼ inch thick)it I preferable to use a whole wheat
3. 2 tablespoon shredded cheddar cheese
Top each baguette slice with at least 1 tablespoon cheese and a pinch of pepper. After that, toast until cheese is melted.
Afternoon Snack (roughly about 119 calories)
1. 4 tablespoon hummus plus 1 cup sliced cucumber
Dinner (roughly about 424 calories)
1. 1½ cups delicata squash and tofu curry
Serve your curry over ½ cup brown rice and enjoy!
Evening Snack (roughly about 133 calories)
Just 2 medjool dates!
Tip: tomorrow’s 1600 calorie meal plan is maple but granola. You can purchase your granola to lessen the burden. Be sure to purchase a granola that contains nothing more than 130 calories or lesser. It should also be less than 6 grams of sugar per ¼ cup.
Third Day (3)
Breakfast (roughly about 372 calories)
Ingredients:
1. ½ cup maple nut granola
2. ¼ cup blueberries
3. ¾ cup non fat plain Greek yogurt
Morning Snack (roughly about 128 calories)
1. 3 tablespoon hummus plus 2 medium sized carrots
Lunch (roughly about 420 calories)
Apple and cheddar pita pocket
Ingredients:
1. 1 whole wheat pita ( should be around 6-½ inch)
2. 1 cup mixed greens
3. 1 tablespoon mustard
4. ½ medium sized apple (should be sliced)
5.1 oz. cheddar cheese
Directions:
Cut your pita in half and gently spread the mustard inside. After that, fill with the apple slices and cheese then toast until the cheese begins to melt. Once that is done, add greens and serve hot.
Afternoon Snack (roughly about 184 calories)
1. ½ medium sized apple (should be sliced)
2. 2 tablespoon maple nut granola
3. 1 tablespoon peanut butter
Directions:
Dip the apple slices into the peanut butter and granola and eat
Dinner (roughly abouthow to improve canned pie filling 457 calories)
1. 1 Moroccan style stuffed pepper plus 2 cups spinach
Directions:
Fry spinach in 1 teaspoon olive oil with a pinch of salt to taste and pepper.
Evening Snack (roughly about 50 calories)
1. 1 tablespoon of chocolate chips ( dark chocolate is more preferable)
Forth Day (4)
Breakfast (roughly about 372 calories)
Ingredients:
1. ½ cup maple nut granola
2. ¼ cup blueberries
3. ¾ cup non fat plain Greek yogurt
Morning snack (roughly about 200 calories)
1. 1 medium sized apple plus 1 tablespoon peanut butter
Lunch (roughly about 382 calories)
Ingredients:
1. 2 cups mixed greens
2. 2 tablespoon carrot ginger vinaigrette
3. ¼ cup grated carrots
4. 4 oz. cooked chicken breast
5. ½ medium sized red bell peppe (should be sliced)
6. 1 peeled and sectioned clementine
Directions:
Combine these ingredients and top the salad with vinaigrette.
Afternoon Snack (roughly about 151 calories)
1. 7 dried apricots plus 7 walnut halves
Dinner (roughly about 508 calories)
Ingredients:
1. 2¼ cups warm lentil salad with apple and sausage
2. 1 diagonal slice baguette (should be ¼ inch thick) whole wheat is more preferable
3. ½ cup quick pickled beets
Directions:
All you need to do is to top baguette with 1 teaspoon of butter
Fifth Day (5)
Breakfast (roughly about 369 calories)
Ingredients:
1.1 cup all bran cereal
2. ½ cup blueberries
3. ¾ cup skim milk
4. 2 tablespoon unsalted dry roasted almonds
Morning Snack (roughly about 117 calories)
1. 1 cup sliced cucumber plus 4 tablespoon avocado yogurt dip
Lunch (roughly about 397 calories)
Ingredients:
1. 2 tomato cheddar cheese toasts
2. 1 hard boiled egg
3. 2 cups mixed greens
4. 1 tablespoon unsalted dry roasted almonds
5. ¼ cup grated carrot
6. ½ cup cucumber (should be sliced)
7. 1 ½ teaspoon of olive oil and balsamic vinegar
Directions:
All you need to do is to top greens with carrot, almonds,hard-boiled egg and cucumber. After that has been done, toss with balsamic vinaigrette.
Afternoon snack (roughly about 164 calories)
1. 7 dried apricots plus 8 walnut halves
Dinner (roughly about 427 calories)
Ingredients:
1. 1½ cups quick chicken tikka masala
2. ¾ cup brown rice
Evening snack (roughly about 133 calories)
Just 2 Medjool dates!
Sixth Day (6)
Breakfast (roughly about 369 calories)
Ingredients:
1.1 cup all bran cereal
2. ½ cup blueberries
3. ¾ cup skim milk
4. 2 tablespoon unsalted dry roasted almonds
Morning Snack (roughly about 151 calories)
1. 4 tablespoon avocado yogurt dip plus 2 medium sized carrots
Lunch (roughly about 399 calories)
Your leftover chicken tikka masala
1. 1½ cups quick chicken tikka masala plus 2 cups spinach
Be sure to reheat the chicken on top of spinach in the microwave before you eat.
Afternoon snack (roughly about 184 calories)
1. 1 medium sized banana plus 6 walnut halves
Dinner (roughly about 507 calories)
1. 2 cups of Korean beef stir fry
2. ½ cup cooked buckwheat soba noodles (should be just about 1 ounce dry noodles)
Meal preparation tip for day 7:
Get your chicken breast or sliced chicken from the grocery store and cook in preparation for tomorrow’s recipe. Make sure you go for low sodium preservative free options.
Seventh Day (7)
Breakfast (roughly about 362 calories)
Ingredients:
1 cup all bran cereal
2. ½ cup blueberries
3. ¾ cup skim milk
4. 2 tablespoon chopped walnuts
Morning snack (roughly about 151 calories)
1. 4 tablespoon avocado yogurt dip plus 2 medium sized carrots
Lunch (roughly about 417 calories)
Ingredients:
1. 2 cups mixed greens
2. 2 tablespoon carrot ginger vinaigrette
3. ¼ cup grated carrots
4. 4 oz. cooked chicken breast
5. ½ medium sized red bell pepper (should be sliced)
6. 1 peeled and sectioned clementine
Directions:
All you need to do is to combine all the ingredients and top salad with vinaigrette. Enjoy!
Afternoon snack (roughly about 142 calories)
1. 1 diagonal sliced baguette (should be ¼ inch thick) whole wheat is much more preferable
2. 1 hard boiled egg
3. 1 teaspoon hot sauce (if you desire)
Directions:
All you need to do is to toast the baguette slices and top it with sliced egg and hot sauce.
Dinner (roughly about 494 calories)
1. 1 serving wild mushroom pizza with pecorino and arugula
Evening snack (roughly about 50 calories)
Just a tablespoon of chocolate chips (dark chocolate is much more preferable)
There are certain meals you should avoid when trying to lose weight. In this section of the article, I’ll be listing some of them and possibly the reasons as well.
1. Potato chips and french fries
Potatoes are very healthy for you but potato chips are not. They contain high calories and it’s very easy to consume a whole lot of them.this is because of how crispy they become once fried. Study shows that consuming potato chips and french fries will only increase your calorie intake thereby causing you to gain weight.
2. Sugary drinks
Drinks like soda and beverages are part of the unhealthiest food you can think of. They have alot of side effects plus they’re strongly associated with weight gain.
3. White bread
White bread is highly refined and so it contains lots of sugar. Research has shown that people who consume too much white bread risks the chance of putting up weight as well as getting diseases like obesity and type 2 diabetes.
4. Candy bars
Candy bars are unhealthy as they are loaded with sugar, oils and refined flour. They have high calories with low nutrients.
5. Most fruit juices
Most fruit juices sold at supermarkets today are not 100% whole fruit. They are highly loaded with sugar which contains high calories.
6. Cakes, pastries and cookies
Cakes, pastries and cookies are packed with unhealthy ingredients such as sugar and unrefined flour. They also contain artificial fats that are harmful and may cause diseases. They have high calories and low nutrients.
7. Ice Cream
Ice cream is delicious but unhealthy as it is loaded with sugar. This therefore makes it a treat to your health if consumed too much .
8. Pizza
Pizza are extremely high in calories and may contain unhealthy ingredients like processed meat and refined flour. The best type of pizza that contains lesser calories is the homemade pizza as this requires very little amount of processed ingredients. Also note that pizza should not be consumed on a regular basis.
9. High calorie coffee drinks
High calorie coffee drinks may be unhealthy because they tend to contain a lot of artificial ingredients which are unhealthy for consumption as they could cause you too add weight. The best type of coffee is the plain black coffee which can help you burn fat.
