DIY Diet Plans

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1600 Calorie Diet Plan


Below is a 1600 calorie diet plan 7 day sample.   It includes the shopping list at the bottom of the page.

This diet can be used, for some people, to lose weight. For others, it is a great diet

if you want to stay at your current weight if 1600 calories is all you need to stay the same.

1600 calorie diet plan

delicious

It is only a one week 1600 calorie diet plan sample but remember you can always replace any food with another in order to make this your own diet. It’s a good idea to be able to switch up foods just in case there is a food or two in the diet that you don’t like or don’t want to eat. Or maybe you happen to be allergic to a certain food or food group.

Whatever the reason, with 1600 calorie diet plans or any other diet, having the option to trade foods keeps your diet from being boring. It also keeps you from feeling too regimented or disciplined, which is one reason many people quit a diet.

To make specific food changes to the 1600 calorie diet plan you can easily check the 100 calorie cheat sheet that lets you switch one food for another anytime you like. Or if you want a little more in depth information on nutritional counts of given foods or need information on all calories try this link.

 

 1600 Calorie Diet Plan  – 7 Day Sample

smorgasbord

Day 1

Breakfast

2 scrambled egg (use non stick spray if you want to keep this under 200 calories)

2 pieces whole-wheat toast (136 calories) with 2 tbsp. butter (60 calories) or margarine (58 calories)

394-396 calories

Snack

1 banana (97 calories)

1  8 ounces container of yogurt  (non or low fat) (100 calories)

197 calories

Lunch

1 chicken salad sandwich (made with 1/2 cup oven baked chicken breast (164 calories), chopped celery (50 g, 6 calories), onion (5 calories) or red pepper (0 calories) 1 tbsp low-fat mayonnaise (25 calories) two pieces of whole grain bread (136 calories) topped with a slice tomato (5 calories) and few pieces lettuce (2 calories)

1 cup of tea (16 calories)

359 calories

Snack

3 tbsps. seedless raisins (80 calories) 2 tbsp sunflower seeds (100 calories)

180 calories

Dinner

4 oz broiled round steak (205 calories)

1 cup mashed potatoes (200 calories) made with low-fat milk and 1 tbsp. butter or margarine 1/2 cup peas (65 calories)

465 calories

Total:  1595-1597 calories

1600 Calorie Diet Plan Tip: When making drinks that call for veggies or fruit in them as in the snack drink below, you can squeeze juice by hand or better yet, juice in a juicer and add to water.

Day 2

Breakfast

2 baked eggs (172 calories) in avocado: cut the avocado (208 calories) into two equal parts, remove some pulp, put into each part 1 egg with some chopped tomatoes (5 calories), parsley (1 calories), salt and pepper (1 calories), and bake for 20 minutes in the oven

1 cup of water with lemon and ice (5 calories)

392 calories

Snack

30 g (215 calories) macadamia nuts

1 cup of water with orange (7 calories), cucumber (5 calories) and mint (0 calories)

230 calories

Lunch

Boiled spinach (100 g; 22 calories) + cooked canned chickpeas (100 g; 110 calories) + broiled garlic (5 calories), radishes (100 g; 19 calories), cilantro (2 calories), paprika (10 g; 28 calories), 1 tsp. olive oil (44 calories).

Smoothie (1 glass): banana (110 g; 97 calories), dates (50 g; 135 calories), water and cinnamon (10 g; 26 calories)

488 calories

Snack

1 cup cottage cheese 0% (142 calories)

1 cup of coffee (16 calories)

158 calories

1600 Calorie Diet Plan Tip: Tilapia is a non fishy tasting fish for those of you who are not real fish eaters..like me!

Dinner

1 portion of cooked tilapia: tilapia filet (300 g; 288 calories), 1 tsp. sunflower oil (45 calories), dried paprika (10 g, 28 calories), thyme (5 g, 14 calories), cumin (5 g, 16 calories), oregano (5 g, 16 calories), garlic (5 calories), red and black pepper (2 calories)

1 glass of water with mint (0 calories)

398 calories

Total: 1666 calories

1600 Calorie Diet Plan –Tip:  When making omelets or fried foods, using non stick no calorie cooking spray cuts down on the calories instead of butter or margarine.

Day 3

Breakfast

Egg omelet (2 eggs; 172 calories) with arugula (100 g; 25 calories)

2 cup of fruits (mango, pineapple, raspberry, and blueberry; 110 calories)

1 cup of cherry lemonade: lemon (7 calories), orange (7 calories), mint (0 calories), cherry syrup (25 g, 70 calories), ice (0 calories), mineral water (0 calories)

391 calories

Snack

1 cup turkey breast (168 calories)

1 cup of water (0 calories)

168 calories

Lunch

2 toasts (242 calories) with butter (30 calories), low-cal cheese (1 slice; 49 calories) and sausage (25 g; 64 calories)

1 cup of black coffee (16 calories)

401 calories

Snack

Raisins and walnuts mix (140 calories)

½ grapefruit (65 calories)

1 cup of green tea (16 calories)

221 calories

1600 Calorie Diet Plan Tip: If you don’t like lamb, simply substitute for your favorite meat in the dinner below.

Dinner

2 broiled lamb chops (or other meat like turkey or chicken with skin and fat cut off; 224 calories)

1/2 cup of Caesar salad (light; 148 calories)

1 cup of water with basil (0 calories), strawberries (8 calories), lemon (7 calories) and ice

387 calories

Total: 1568 calories

vegetable-dish

Day 4

Breakfast

1 cup oatmeal (176 calories) with 1/2 banana puree (49 calories)

1 cup of buttermilk 2,5% (108 calories)

2 cups mixed vegetable tossed (about 40 calories)

373 calories

Snack

Smoothie with apple (78 calories), dried apricot (20 g; 43 calories), ½ cup skim milk (43 calories), cinnamon (10 g, 26 calories) and gingerroot (10 g; 8 calories)

198 calories

Lunch

Cooked shrimps (130 g; 123 calories) with arugula (100 g; 25 calories) + 1 tsp. lemon juice (2 calories) and spices of your choice

1 cup of rice (232 calories)

1cup of hibiscus tea (16 calories)

398 calories

Snack

8 oz. kombucha (30 calories)

Walnuts (25 g; 164 calories)

194 calories

Dinner

1 medium baked potato (194 calories) with 1 tsp. low-fat sour cream (12 calories) and dill (1 calorie)

1 cup cooked cauliflower (58 calories) with 1 tbsp. soy sauce (18 calories), garlic (5 calories), lime (5 calories), green onion (2 calories), 1 tbsp. chili sauce (18 calories)

1 cup of skim milk (86 calories)

399 calories

Total: 1562 calories

1600 Calorie Diet Plan Tip: Drinking your veggies in a smoothie with fruits is, for some people more enjoyable then eating veggies! If that sounds like you, remember to make yourself smoothies often!

Day 5

Breakfast

Smoothie with spinach (25 g; 6 calories), fresh orange juice (50 ml; 18 calories), kiwi (25 g; 12 calories), strawberries (8 calories) and water (0 calories)

2 plain pancakes (94 calories) with cream cheese (3 oz; 297 calories)

435 calories

Snack

½ low-cal low-fat granola (about 171 calories)

1 cup of hibiscus tea (16 calories)

187 calories

Lunch

1 cup of buckwheat (155 calories)

Turkey meatballs with cheese and garlic: minced turkey breasts (100 g, 130 calories), low-fat cheese (2 oz, 98 calories), garlic (5 calories)

1 cup of green tea with ginger (16 calories)

404 calories

Snack

1,5 cup watermelon (75 calories)

1 cup of buttermilk 2,5% (108 calories)

183 calories

Dinner

Healthy burger: beef minced (100 g, 254 calories) baked in oven with a hole in the center, than put in this hole an egg (87 calories) and after 17-20 of baking add 1 slice of low-fat cheese (49 calories). Use iceberg lettuce (0 calories) as a hamburger roll.

1 cup water with ice and 1 tsp. lemon juice (2 calories)

392 calories

Total: 1601 calories

vegetarian-quiche-recipes

1600 Calorie Diet Plan –Tip: If you are on a low fat diet, cut out the bacon below and use turkey bacon instead. You can usually find this lower fat type of bacon in your grocery store.

Day 6

Breakfast

Bacon cupcakes. We need 2 slices of bacon (57 calories), 2 eggs (172 calories), 50 g cottage cheese 0% (36 calories), parsley (1 calories). Put a slice of bacon into form for baking cupcakes (in a circle), then add 2 scrambled eggs with cottage cheese and parsley.

1 cup fresh fruits (at 118-120 calories)

1 cup of coffee (16 calories)

400-402 calories

Snack

Peanuts (35 g; 190 calories)

1 cup of white tea with mango flavor (16 calories)

206 calories

Lunch

4 oz loin (185 calories) with hot sauce (0-1 calories) and Mozzarella (1 slice; 86 calories)

Cooked carrots (1 cup, 82 calories) with maple syrup (1 tbsp. 52 calories) with lemon juice (2 calories). Mix all ingredients. Bake all for 20-25 minutes.

1 cup of water with cucumber, lime, and mint (about 10 calories)

about 418 calories

1600 Calorie Diet Plan – Tip: buy packaged cut up mixed salad in the bag at the grocery store if you want to save time.

Snack

2 cups tossed mixed salad (42 calories) with 2 tablespoons reduced-fat dressing (66 calories)

1 apple (78 calories)

1 cup of coffee with skim milk (about 10 calories)

196 calories

1600 Calorie Diet Plan – Tip : Cabbage can be very gassy, so if you are prone to gas when eating it, cut the recipe below in half and chew the cabbage well.

Dinner

1 cup broiled cabbage (65 calories) with exotic sauce (blended lime juice (2 calories), garlic (5 calories), 1 tsp. olive oil (44 calories), cilantro (1 calorie), salt (0 calories) and ½ tsp. sugar (20 calories)

1 lamb rib (bone removed; about 165 calories) with low-cal sweet and sour sauce of your choice (60-80 calories)

1 cup of Earl gray tea (16 calories)

378-398 calories

Total: 1598-1620 calories

1600 Calorie Diet Plan Tip: During the summer try grilling your sandwiches on the barbeque!

Day 7

Breakfast

Grilled sandwich with avocado: 2 slices of bran bread (179 calories), 2 tsp. pesto (80 calories), 2 slices low-cal cheese (98 calories), spinach (5 calories), ¼ avocado (124 calories), olive oil (1/2 tsp.; 22 calories) for greasing

1 cup of water (0 calories)

508 calories

Snack

Dried figs (55g, 141 calories)

Green tea with melissa (16 calories)

157 calories

Lunch

1 cup beans with tomatoes: canned beans (60 g; 59 calories), chorizo (30 g; 136 calories), onion (5 calories), garlic (5 calories), canned tomatoes (30 g, 6 calories), egg (86 calories), parmesan (15 g, 58 calories), ½ olive oil (22 calories), salt and parsley (1-2 calories). You should chop all ingredients, then mixed them and baked in the oven for 10-15 minutes.

1 cup of water with cilantro, mint, basil and orange (about 15 calories)

393-394 calories

Snack

1 cup baked cottage cheese 0% (142 calories)

1 cup of black tea with blueberry flavor (16 calories)

158 calories

Dinner

1 portion of broiled sweet salmon: salmon (200 g; 242 calories), 1 tsp. brown sugar (11 calories), 1 tsp. olive oil (44 calories), red and black pepper (2 calories), 1 tsp. honey (30 calories), cumin (10-15 calories)

1 cup of green tea with lemon (16 calories)

355-360 calories

Total: 1571-1592 calories

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1600 Calorie Diet Plan  -Shopping list

For our 1600 calorie diet plan shopping list, keep in mind, you don’t have to buy everything on the list if you are short on money. A good idea is to eat just three days of the diet and then repeat those days, so you only have to buy half the food!

8 ounces container of yogurt  (non or low fat)

Buttermilk 2,5% 400 ml

Skim milk 400 ml

Cottage cheese 0% 450 g

Eggs 10 pieces

Butter or margarine 1 small pack

Low-cal cheese 350 g

Cream cheese 1 small pack

Mozzarella 100 g

Low-fat mayonnaise 1 small pack

Whole-wheat bread 1 loaf

1 hamburger roll

Bran bread 1 small loaf

Buckwheat 1 small pack

Oatmeal 1 small pack

2 plain pancakes

Rice 1 small pack

Green tea 1 small pack

Black coffee 1 small pack

Black tea with blueberry flavor 1 small pack

Hibiscus tea 1 small pack

Fresh orange juice 50 ml

Lemon juice 1 small pack

Mineral water 1 bottle

White tea with mango flavor 1 small pack

Beef minced 100 g

Sausage 25g

Minced turkey breasts 100 g

Shrimps 200 g

Turkey breast 400 g

Chicken breast 300 g

1 lamb rib (bone removed)

Chorizo 30 g

Salmon 200 g

Tilapia filet 300 g

2 lamb chops (or other meat like turkey or chicken)

Round steak 250-300 g

Loin 250-300 g

2 slices of bacon

2 apples

3 bananas

1 watermelon

Dried figs 55g

Avocado

Dates 1 small pack

Dried apricot 1 small pack

1 cup fresh fruits of your choice

Raspberry 100 g

Mango

Pineapple

Blueberry 100 g

Cinnamon 1 small pack

Gingerroot 1 small pack

Mint 1 small pack

Cherry syrup 1 bottle

Basil 1 small pack

Cilantro 1 small pack

Pesto 1 small pack

Olive oil 1 bottle

Low-cal sweet and sour sauce 1 bottle

Brown sugar 1 small pack

Sunflower oil 1 bottle

Red and black pepper 1 small pack

Honey 1 small pack

Cumin 1 small pack

Dried paprika 1 small pack

Thyme 1 small pack

Hot sauce 1 small pack

Arugula 100 g

Oregano 1 small pack

Garlic 1 small pack

Grapefruit

Kiwi

Strawberries 200 g

Lemon

Orange

Cucumber 300 g

Lime

Tomatoes 300 g

Melissa 1 small pack

Seedless raisins 100 g

Sunflower seeds 1 small pack

Macadamia nuts 30 g

8 oz. kombucha (1 bottle)

Low-cal low-fat granola 1 small pack

1/2 cup of Caesar salad (light)

Spinach 1 pack (about 200-250 g)

Chickpeas 1 can

Radishes 100 g

Iceberg lettuce 1 small pack

Parsley 1 small pack

Peanuts 35 g

Raisins and walnuts mix 1 small pack

Walnuts 25 g

Parmesan 1 small pack

Potatoes 400 g

Low-fat sour cream 1 small pack

Canned beans 1 can

Onion

Canned tomatoes 1 can

Cabbage

Lime juice 50 ml

Dill 1 small pack

Mixed vegetable tossed 800 g

Reduced-fat dressing 1 bottle

Celery 1 pack

Carrots 200 g

Maple syrup 1 bottle

Cauliflower 200 g

Soy sauce 1 bottle

Green onion 1 pack

Chili sauce 1 small pack

Enjoy, the 1600 calorie diet plan.

If the 1600 calorie diet plan is too high in calories and you need a real weight loss diet why not check out the 1200 calorie diet here.

 

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