Archive for the ‘Higher Calorie/Weight Gain Diets’ Category

The Bodybuilding Diet July 25, 2016

The Bodybuilding Diet

The bodybuilding diet is the easy way to have the body of your dreams! It will help you to build muscles and lose some fat. This is a great meal plan for those people who are engaged in the gym with a coach and want to have a seductive body.

Combined with a muscle building exercise routine you can really get ripped.

With this diet, you don’t have to spend all day in the kitchen. The menu is pretty simple and easy to prepare even without any cooking experience. This diet lets you eat hearty food in the which in turn will help you to avoid a hunger. A large protein content will help to increase muscle mass instead of fat.

Note: Any of the foods can be replaced by similar foods. This is a sample menu, which you can change with the following formula: 2-4 g of protein per 1 kg of body weight. You should calculate the amount of protein with a coach or nutritionist individually.

Pros of the bodybuilding diet:

it helps you to gain more muscle and reduce fat;
this meal plan is full of proteins;
your health improves;
you do not feel hunger;
you can build a muscular body;
it’s a very simple diet plan.

Cons of the Bodybuilding diet:

you shouldn’t eat sugar, high-fat products, etc;
this meal plan is very monotonous;
you need to work together with the coach, who can control your diet and workouts;
this diet is not for everyone;
you have to go to the gym at least 3 times a week.

The characteristic of the Bodybuilding diet:

you should drink more water because of many proteins in the bodybuilding diet;
it’s not a meal plan to lose weight;
you need to consult with a doctor, nutritionist or coach first;
this diet is good only for those people who visit a gym and want to build muscles;
you should avoid debilitating mental activities.

cooked-salmon

The Bodybuilding diet: Day 1

Breakfast
3 egg whites 7,6 g of protein
2 cups oatmeal 12 g of protein
1 banana 1,6 g of protein
1 cup of black coffee

2nd Breakfast
1 protein bar 20 g of protein

Lunch
¾ cup boiled beef with salt and pepper – 45 g of protein
1 big baked potato 5 g of protein
1 ½ cups asparagus 5 g of protein
Whole wheat bread 100 g 6 g of protein

Snack
1 protein shake 22 g of protein – 44 g of product

Pre -Dinner
¾ cup stewed chicken breast with ½ teaspoon turmeric – 44 g of protein
1 cup cooked rice 4 g of protein
1 cup steamed broccoli 6 g of protein

Dinner
1 cup baked flounder with sea salt 36 g of protein
1 cup cooked rice 4 g of protein
1 cup steamed broccoli 6 g of protein

Total calories: about 3000/227 g of protein

The Bodybuilding diet: Day 2

Breakfast
1 ½ cups low-fat cottage cheese 54 g of protein
1 cup oatmeal 6 g of protein
½ banana 0,75 g of protein

2 Breakfast
1 portion of omelette: 3 egg whites + some sweet pepper + salt + pepper + parsley – 7,6 g of protein
1 cup of green tea

Lunch
1 cup flounder with sea salt and any herbs of your choice – 36 g of protein
1 ½ cups cooked buckwheat 13 g of protein
Whole wheat bread 100 g 6 g of protein

Snack
1 protein bar 20 g of protein

Pre -Dinner
1 cup of stewed beef with vegetables of your choice – 51 g of protein
1 protein shake 22 g of protein – 44 g of product

Dinner
1 ½ cups of seafood 46 g of protein
2 cups celery 3 g of protein

Total calories: about 2700/ 268 g of protein

The Bodybuilding diet: Day 3

Breakfast
3 chopped eggs with dill, salt, and 1 spoon low-fat sour cream – 8 g of protein
2 big pancakes 6 g of protein
2 spoons of jelly

2 Breakfast
1 protein shake 22 g of protein – 44 g of product
1 banana 1,6 g of protein

Lunch
1 cup boiled chicken breast 60 g of protein
Whole wheat bread 100 g 6 g of protein
1 cup steamed broccoli 6 g of protein

Snack
1 protein bar 20 g of protein

Pre -Dinner
¾ cup grilled chicken breast 41 g of protein
1 big grilled potato 5 g of protein
1 cup mixed greens 2 g of protein

Dinner
1 cup baked beef with rosemary and salt – 51 g of protein
1 cup cooked brown rice 14 g of protein
1 cup boiled green beans 4 g of protein

Total calories: about 3066/249 g of protein

stuffedeggs

The Bodybuilding diet: Day 4

Breakfast
3 egg whites 7,6 g of protein
2 muffins 5 g of protein
1 cup of black coffee
2 spoons of jelly

2 Breakfast
1 cup low-fat yogurt 20 g of protein
1 protein bar 20 g of protein

Lunch
1 cup grilled chicken breast with baby carrots and herbs of your choice – 60 g of protein
½ cup low-fat cheese 31 g of protein
1 cup of green tea

Snack
1 protein shake 22 g of protein – 44 g of product
1 kiwi
1 orange

Pre -Dinner
Whole wheat bread 100 g 6 g of protein
¾ cup stewed beef with onion, green beans, herbs – 45 g of protein
1 cup cooked brown rice with sea salt 14 g of protein

Dinner
1 hamburger without mayonnaise 13 g of protein
½ cup buckwheat 4 g of protein
2 cups grilled Brussels sprouts 19 g of protein

tTotal calories: about 3338/ 271 g of protein

The Bodybuilding diet: Day 5

Breakfast
1 portion of omelette: 3 egg whites + some sweet pepper + salt + pepper + parsley + some ham – 10 g of protein
1 cup oatmeal 6 g of protein
1 banana 1,6 of protein

2 Breakfast
2 slim toasts of whole wheat bread 5 g of protein
2 teaspoons of honey
1 cup of green tea

Lunch
½ cup low-fat cheese 31 g of protein
1 cup cooked rice 4 g of protein
1 cup baked chicken breast 60 g of protein
1 cup asparagus 3 g of protein

Snack
1 protein bar 20 g of protein

Pre -Dinner
1 cup boiled salmon with salt – 41 g of protein
1 big baked potato 5 g of protein
1 cup of black coffee

Dinner
¾ cup of pasta with 1 teaspoon olive oil 18 g of protein
1 cup grilled beef 51 g of protein
1 cup cooked broccoli 6 g of protein

Total calories: about 3482/263 g of protein

watermelon-barbells

The Bodybuilding diet: Day 6

Breakfast
1 cup cooked brown rice 14 g of protein
3 egg whites 7,6 g of protein
½ cup blueberry 1 g of protein

2 Breakfast
1 bun with raisins 7 g of protein
1 cup of green tea
1 apple

Lunch
1 cup canned tuna 42 g of protein
1 cup cooked rice 4 g of protein
1 can green peas 7 g of protein

Snack
1 protein shake 20 g of protein

Pre -Dinner
1 banana 1,6 g
½ cup low-fat cheese 31 g of protein
2 slim toasts of whole wheat bread – 5 g of protein

Dinner
2 big patties of beef meat 57 g of protein
1 cup cooked green beans 4 g of protein
1 cup stewed potato with onion, baby carrots, garlic and salt – 5 g of protein

Total calories: about 3558/209 g of protein

The Bodybuilding diet: Day 7

Breakfast
1 cup low-fat yogurt 20 g of protein
2 egg whites 5 g of protein
1 cup oatmeal 6 g of protein
1 kiwi

2 Breakfast
2 pancakes 6 g of protein
2 spoons of jelly
1 cup of black coffee

Lunch
1 medium beefsteak 62 g of protein
1 cup cooked buckwheat 6 g of protein
2 cups celery 3 g of protein

Snack
1 protein bar 20 g of protein
1 protein shake 22g of protein – 44 g of product

Pre -Dinner
1 cup low-fat cottage cheese 36 g of protein
1 cup grilled Brussels sprouts with garlic 9 g of protein
1 cup boiled rice with salt and turmeric 4 g of protein
2 cups mixed greens with cherry tomatoes

Dinner
1 1/2 cups seafood 46 g of protein
1 portion of pasta with 1 teaspoon olive oil, garlic, and herbs of your choice – 18 g of protein
1 portion of your favorite veggies

Total calories: about 3504/ 271 g of protein

The Bodybuilding diet: Shopping list

15 eggs
Flounder 500 g
Chicken breast 2 kg
Beef 2,5 kg
Ham 100 g
Seafood 1,3 kg
Salmon 350 g
Tuna 1 can
Protein 1 package
Protein bar 6 pieces
Low-fat cottage cheese 700 g
Low-fat sour cream 1 small pack
Low-fat yogurt 2 packs
Low-fat cheese 1 big pack
Rice 500 g
Brown rice 1 pack
Oatmeal 1 pack
Pasta 1 pack
Buckwheat 1 pack
Whole wheat bread 1 loaf
Pancakes 1 pack
Muffins 1 pack
1 hamburger
Turmeric 1 pack
Salt 1 pack
Sea salt 1 pack
Pepper 1 pack
Bananas 1,6 kg
2 kiwis
1 orange
1 apple
Blueberry 250 g
Potato 1,5 kg
Cherry tomatoes 500 g
Celery 1 kg
Asparagus 1,3 kg
Broccoli 1,5 kg
Green beans 1 pack
Green peas 1 can
Sweet pepper 100 g
Baby carrots 1 pack
Brussels sprouts 1 pack
Parsley 1 pack
Dill 1 pack
Onion 1 pack
Garlic 1 pack
Mixed greens 1 pack
Rosemary 1 pack
Black coffee 1 pack
Green tea 1 pack
Jelly 1 jar
Honey 1 jar
Olive oil 1 bottle

MORE WORKOUT ROUTINES HERE.

MORE ABOUT NUTRITION HERE

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Gain Weight Quick Diet January 9, 2014

If you are trying to gain weight quick we can tell you how to do it fast.

Most of us know how hard it can be to lose weight. But some people actually can have trouble gaining weight.

This can often be due to having a small boned frame or having a very fast metabolism.

If you are one of those people we have some gaining weight diet advice for you below.

Eat Eat And Eat

In order to gain weight quick on a skinny frame you have to increase the amount of food you eat. To start gaining weight you should increase you daily calorie intake by at least 500.
If you do this you can gain at least 2 pounds per week. If you want to gain faster then you simply have to eat even more.

If you are not used to counting calories go here and keep track of at least two days of what you normally eat now. Write down what you eat and how many calories you normally eat.

Then try adding 500 calories a day more to start your weight gain diet.

Gain Weight Quick Diet Secret

One thing you can do it go to a health food store and buy special protein powders like body builder’s do. These protein powders have more calories plus added vitamins and minerals. Body builders use them to “bulk up.”

Mix up a drink or two each day following the instructions on the container and you will add quite a few more calories to your diet each day. (look at the protein powder labels. if you have to choose between different protein powders but not sure which one, choose the one highest in calories)

This is an easy way to get the extra calories if you are the type of person who does not have a big appetite.

How Do I Know This?

Because this is exactly the same problem I had when I was a teen. I was very thin and wanted to gain weight quick too, so I used protein powders to put on the pounds. It took
about 1-2 weeks of drinking these drinks and eating a bit more and I put on weight pretty quick.

I don’t recommend drinking or eating too much each day because when you put on weight to fast you can end up with stretch marks on your skin (which will likely never go away)

Again, how do I know this? Through experience. I drank way too many drinks to fast and gained too much weight too fast. And I still have those stretch marks on my legs to prove it.

So, I can’t tell you strongly enough, not to gain weight too fast! I know this sounds strange since this page is about gaining weight fast, but it would be irresponsible of me to not at least warn you!

No matter what size or weight you are now, simply increase your calories by 500 each day and you will gain at least 8-10 pounds in a month.

Here are the best foods to add more calories. They are healthy foods which is why I am including them.

Include These Foods

These foods have more fat content which will help with weight gain, however be aware that too much fat in your diet is not necessarily a good thing. You should eat
plenty of low fat foods too, like salads with low fat dressings and perhaps alternate drinking full fat milk with 1 or 2% so that you don’t get an overload of fat.
Even if you are trying to gain weight quick you still want to be healthy!

full fat milk

all kinds of nuts and dried fruit. You can add to your cereal in the morning or to any salad.

cheeses, sour cream and cream soups.

heavy grain bread like pumpernickel or everything bagels.

granola cereal

bran or other muffins

avocado

potatoes, squash

ice cream

yogurt

peanut butter

milkshakes

cakes
McDonald’s or other fast food (try eating a meal there now and then just because the food WILL help you gain)

Note:

please don’t make all your meals there though (there is a movie on
a guy who ate all his meals at McDonald’s for a month or something and when the doctor did his blood tests, he was very unhealthy from eating such high fat food all the time. (he had high cholesterol levels way out through the roof etc) You can see the movie here if you want.

Gain Weight Fast Tip

Sprinkle things like raisins, nuts, seeds, flax or other caloric add-on foods in order to increase calories in each meal.

In summary, it really is much easier to gain weight then lose it. All you must do is eat more. But if you have a low appetite then try adding the protein powder shakes to your meals but just eat the way
you always do and you will gain weight quick anyway.

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Muscle Gain Diet Plan January 2, 2014

This page will explain a bit about building muscle with diet and give you a one day sample of a muscle gain diet plan.

A low carb diet has always been considered the right type of diet for building muscles. However, you don’t want to eliminate all carbs.

Your body needs some carbohydrates for fuel. You will need to eat enough carbs to be able to function properly and fuel your workouts.

The carbs will give you fuel but it will be the protein from foods you eat that builds muscle. When you work out, muscle fiber gets broken down and protein is what helps rebuild it.

People who workout should eat 1.2 to 2 grams of protein per pound of body weight each day.

A good example of a diet which was designed to build muscle is the anabolic diet. It is a low- carb diet that will help you gain muscle.

The way this muscle gain diet plan works is by restricting your carbohydrate intake during the week and eating an overload of carbs on the weekends.

The idea behind this diet is that as you follow along it will boost testosterone levels, insulin levels and growth hormone which will contribute to larger muscle gain.

Muscle Gain Diet Plan Tips

Eat good sources of carbs and protein. The carbohydrate foods you choose should be high in fiber, vitamins and nutrients.

Some of your choices should be non-starch vegetables, low sugar fruit, wheat bran, oat bran, flax seeds and high fiber cereals.

Your protein choices should be lean and low in fat. Such foods as lean red meat, chicken, turkey, eggs, fish, beans, legumes, low fat dairy and tofu.

You can also supplement your diet with protein powders. By eating more protein than carbs your body will begin to build muscles more quickly.

One of the things that is especially important when you follow a low carb diet is to be sure that you get plenty of hydration. (by drinking lots of water)

When you work out your body will burn glycogen (glycogen is a form of carb that is stored in your liver and in your muscles for energy ) which consists of a lot of water. This in turn leads to excessive urination and you can gain weight. Therefore since muscles contain quite a lot of water it’s important that you drink plenty of water during and after your workouts so that dehydration doesn’t occur.

It’s recommended that women drink about 2 liters of water a day and men around 3 liters.

After a rigorous workout (and in order to gain muscle fastest ) it’s important to take advantage of nutrients. After a workout your muscles are similar to a sponge and they want and need nutrition to grow. You should eat protein and carbs within one hour of a workout so that the protein and carb can repair and help your muscles grow huge.

Have a serving of whey protein as it is easily digestible. In order to get the protein into your muscle cells quicker add a high glycemic carbohydrate to the mix.

For example you could add some fruit juice or one tablespoon of honey. To make a proper combination add some milk and honey or fruit juice to a shaker of whey protein and drink this right after a weight lifting session.

General Guidelines for a Muscle Building Meal Plan

Six to eleven servings of grain bread, cereal, rice, or pasta every day

Two to four servings of fruit and three to five servings of vegetables every day.

Two to three servings of low-fat dairy products like milk, cheese and yogurt.

Two to three servings of lean poultry, meat, fish, eggs, nuts, meat or beans per day.

Below is a sample muscle building meal plan for a man that is 175-200 pounds.

If you weigh more and are trying to gain and build muscle then you can eat bigger portions. If you are a smaller guy and the following plan seems to be too much food then just eat less.

Either way, the point is that you want to increase muscle without the fat, so eating things such as egg whites (the whites don’t contain the fat, it is the yolks that do) then you will still get protein without fat.

Muscle Gain Diet Plan

Breakfast

2 cups oatmeal (eat the original plain oats instead of the kind that comes in varieties with added sugar etc)

1 cup egg whites

3 eggs

1 tbsp of peanut butter (the kind you get in a health food store which is natural is best)

Snack about mid morning

2 1/2 cups plain cottage cheese (low-fat variety)

1 cup berry of choice (strawberries, blueberries, raspberries)

Lunch

2 slices of whole grain bread (check labels for fat content when you buy)

7-8 oz turkey breast from the deli (best not to buy the prepackaged type )

2-3 cups of spinach or as much as you desire

½ large tomato

mustard for flavor (as much as you want)

1 small sweet potato

Midday snack

1 banana

4 strawberries

1 scoop whey isolate protein of choice (good for muscle building, check your local health food store)

Dinner

6-8 oz pork chop with visible fat cut off

1/2 acorn or other squash mashed with a some butter

steamed mixed vegetables

Final snack

8 oz nonfat plain yogurt with berries of choice

1 tbsp peanut butter

12 almonds or other other high protein nuts

There are many books you can get through amazon.com that will help you learn more about building muscle and a muscle gain diet plan.

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1800 Calorie Diet Plan December 10, 2013

An 1800 calorie diet plan can be one of two things depending on who you are.

It can be used to:

1. help you maintain a current weight
2. be used to lose weight if you are very overweight.

It does not restrict calories really low like a 1200 calorie diet plan would but it can still be used to lose weight depending on how much you weight now.

In order to know if the 1800 calorie diet is right for you, you will need to know your current weight. Once you have your current weight you have to decide on how much you WANT to weigh.

Then you should keep a food journal for one week. Write down everything you eat each day for a week. Then figure out how many calories you eat each day.
Total the calories for each day then add all the calories for each day together and divide that by 7 (for the week)

The number you come up with tells you how many calories each day on average you are eating now.

If you find you have been eating 2300 calories a day or more, the 1800 calorie diet can help you lose at least 1 pound per week because you will be eating 500 calories a day less than you used to before. (500 x 7 = 3500 calories) 3500 calories = one pound of weight. You can see that if you eat 1000 calories less a day you would lose 2 pounds a week.

You could lose weight more than this depending on how many calories you were eating before and how much you currently weight.

If you are looking to maintain a current weight but just want a healthy sample 1800 calorie diet this one could be right for you too.

The following 1800 calorie diet plan is a sensible one day sample plan that includes healthy foods.

1800 Calorie Diet Plan

1800 Calorie Diet Plan – Day 1

Breakfast Meal Plan

½ small whole-wheat or everything bagel (100 calories)

1 tbsp of cream cheese (51 calories)

½ cup dry cereal such as raisin bran (90 calories)

½ cup low-fat milk (43 calories)

1 apple (78 calories)

1 cup tea or coffee (use low-fat milk, about 10 calories)

372calories

Snack

6 whole-grain or whole-wheat crackers (108 calories)

1 ounce of cheddar cheese (117 calories)

½ cup orange juice (36 calories)

261 calories

Lunch Meal Plan

1 salad with:

1 ½ cups of mixed greens (20 calories)

1 cup raw vegetables (of your choice) cut up (about 40-50 calories)

2 tbsp. low-calorie Italian dressing (22 calories)

1 slices of whole-grain bread (121 calories) with margarine (4 g, 30 calories) or butter (4 g; 29 calories)

1 cup of steamed greens such as spinach, collard greens, kale or Swiss chard (about 50-60 calories)

use 1 tbsp margarine (30 calories), butter (29 calories) or low-cal salad dressing (24 calories) on your steamed veggies

About 306-333 calories

Snack

1 medium banana (97 calories)

1 cup 0% strawberry or blueberry yogurt (114 calories)

211 calories

Dinner Meal Plan

4 ounces of fish broiled (salmon = 339 calories)

3/4 cup brown rice steamed (162 calories)

1/2 cup squash in season (yellow summer squash = 9 calories)

510 calories

Snack

1 cup grapes (130 calories)

1/2 cup skim milk (43 calories)

173 calories

Total: 1833-1860 calories

1800 Calorie Diet Plan – Day 2

Breakfast Meal Plan

¾ cup buckwheat (231 calories)

½ cup cooked beef tongue (146 calories)

1 cup boiled beetroot (98 calories) with 2 tsp. low-cal sour cream (23 calories), garlic (5 calories) and parsley (1 calories)

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

520 calories

Snack

2 crackers (20 g = 70 calories)

¼ cottage cheese 0% (36 calories)

1 apple (78 calories)

183 calories

Lunch Meal Plan

1 cup vegetarian beetroot soup (98 calories)

1 slice whole-wheat bread (121 calories)

1 cup Greek salad (chopped tomatoes, olives, lettuce, cucumber, feta cheese; 1 tsp. olive oil; about 182 calories)

1 cup of water with berries of your choice (15 calories)

416 calories

Snack

1 cup of kefir 0% (60 calories)

60 calories

Dinner Meal Plan

2 cups cooked cabbage (150 g; 40 calories) with mushrooms (150 g; 51 calories) and potato (100 g; 80 calories)

1 thin slice bran bread (40 g; 90 calories)

1 cup with salted tuna (100 g; 139 calories) and broccoli (100 g; 28 calories)

567 calories

Snack

¾ cup raspberry (80 calories)

80 calories

Total: 1826 calories

1800 Calorie Diet Plan – Day 3

Breakfast Meal Plan

1 cup oatmeal (176 calories) with skim milk (43 calories) and dried fruits (1 oz; 69 calories)

1 slice Adyghe cheese (72 calories)

1 cup vegetable salad: carrot (32 calories), celery (12 calories) and 1 tsp. olive oil (44 calories)

1 cup tea with lemon (16 calories)

464 calories

Snack

Banana (150 g; 133 calories)

Tangerine (100 g; 32 calories)

165 calories

Lunch Meal Plan

1 ½ cups vegetable soup (129 calories)

1 thin slice bran bread (40 g; 90 calories)

½ cup cooked chicken breast (137 calories) with carrots (30 g; 10 calories), 1 tbsp. low-cal sour cream (23 calories) and bell peppers (50 g; 14 calories)

½ cup rice (78 calories)

1 cup water with orange and rosemary (about 15 calories)

496 calories

Snack

1 ½ cups of yogurt 0% (171 calories)

Pear (150 g; 63 calories)

234 calories

Dinner Meal Plan

1 1/2 cups cottage cheese casserole (250 g cottage cheese 0%, 1 egg, vanilla or cinnamon, 275 calories)

1 cup of skim milk (86 calories)

361 calories

Snack

1 cup Chinese cabbage (200 g; 26 calories) with 1 tsp. sunflower oil (45 calories), parsley, dill and spices of your choice (about 5 calories)

76 calories

Total: 1796 calories

1800 Calorie Diet Plan – Day 4

Breakfast Meal Plan

1 1/2 cups millet porridge with skim milk and pumpkin (250 calories)

½ cup of low-fat feta (120 calories)

1 cup Spring salad: mixed greens (28 calories), cucumber (15 calories), olive oil (44 calories), Italian spices (5 calories)

1 cup of black coffee (about 16 calories)

478 calories

Snack

1 cup baked apples (130 calories) with raisins (20 g; 53 calories) and prunes (20 g; 46 calories)

229 calories

Lunch Meal Plan

1 slice whole-wheat bread (121 calories)

1 1/2 cup baked minced turkey breasts (150 g; 126 calories) with bell peppers (50 g; 14 calories), rice (75 g; 59 calories), onion (10 calories), carrots (10 calories) and tomatoes (10 calories)

½ cup light Caesar salad (148 calories)

1 cup red tea (about 16 calories)

514 calories

Snack

2 cups of kefir 0% (120 calories)

120 calories

Dinner Meal Plan

1 portion of omelet from 3 egg whites (51 calories) with spinach (50 g; 11 calories)

1 cup cherry dumplings (210 calories)

1 cup apricots (82 calories)

354 calories

Snack

Grapefruit (130 calories)

130 calories

Total: 1825 calories

1800 Calorie Diet Plan – Day 5

Breakfast Meal Plan

1 cup omelet (3 eggs; 259 calories) with 1 tbsp. shredded parmesan (44 calories)

½ canned green peas (59 calories)

1 slice whole-wheat bread (121 calories)

1 cup coffee with skim milk (about 10 calories)

496 calories

Snack

¾ cup yogurt 0% fruit flavored (100 calories)

1 apple (150 g; 70 calories)

170 calories

Lunch Meal Plan

1 cup chicken soup with carrots, potato, onion (about 75 calories) and 1 tsp. low-cal sour cream (6 calories)

¾ cup boiled beef with spices (237 calories)

1 medium baked potato (194 calories)

1 cup of green tea with cinnamon (about 16 calories)

528 calories

Snack

1 cup 2,5% buttermilk (108 calories)

108 calories

Dinner Meal Plan

1 cup rice (232 calories) with shrimps (50 g; 48 calories)

1 cup vegetable salad (lettuce, tomatoes, bell pepper, green onion, 1 tsp. olive oil; about 70-80 calories)

1 cup of Pu-erh tea (about 16 calories)

About 366-376 calories

Snack

1 1/2 cups boiled broccoli (84 calories)

1 thin slice bran bread (40 g; 90 calories)

174 calories

Total: 1842-1852 calories

1800 Calorie Diet Plan – Day 6

Breakfast Meal Plan

4 pancakes (180 calories) with 1 ½ tbsp. low-cal sour cream (34 calories) and ½ cup blueberries (44 calories)

1 cup of orange juice (84 calories)

1 banana (97 calories)

439 calories

Snack

¼ cornflakes (181 calories) with 1 cup skim milk (86 calories)

267 calories

Lunch Meal Plan

1 cup salmon soup with spices (270 calories)

1 thin slice bran bread (40 g; 90 calories)

½ cup steamed trout (89 calories)

449 calories

Snack

1 cup cubed kiwi (96 calories)

1 orange (47 calories)

1 cup of green tea

159 calories

Dinner Meal Plan

1 cup cooked whole-wheat pasta (174 calories) with Mozzarella (1 oz; 86 calories) and basil (5 calories)

1 cup tossed mixed salad (21 calories) with 1 tsp. sesame oil (45 calories)

331 calories

Snack

1 ½ cups cup stewed cabbage (98 calories) with apples (1/2 cup; 95 calories)

193 calories

Total: 1838 calories

1800 Calorie Diet Plan – Day 7

Breakfast Meal Plan

1 cup cooked cornmeal mush with skim milk (about 160 calories)

Cheese Suluguni (30 g; 87 calories)

1 cup chopped carrots (64 calories) with 1 ½ tbsp. low-cal sour cream (35 calories), garlic and salt (6 calories)

1 cup coffee with skim milk (about 10 calories)

362 calories

Snack

2 pancakes (90 calories)

1 cup apricots (82 calories)

172 calories

Lunch Meal Plan

1 1/2 cups vegetable soup (138 calories)

1 thin slice bran bread (40 g; 90 calories)

½ cup buckwheat (78 calories)

1 cup vegetable salad with shrimps (75 g; 72 calories), shredded parmesan (1 tbsp.; 22 calories) and 1 tsp. olive oil (44 calories)

1 cup of water with lemon and strawberries (about 15 calories)

459 calories

Snack

1 cup yogurt 0% lemon flavored (176 calories)

½ kiwi (50 g; 24 calories)

200 calories

Dinner Meal Plan

1 cup cooked cauliflower (60 calories)

1 cup boiled chicken breasts (274calories)

1 slice whole-wheat bread (121 calories)

1 cup skim milk (86 calories)

541 calories

Snack

Grapefruit (130 calories)

130 calories

Total: 1864 calories

The shopping list for this diet plan

Fish (salmon) 350-400 g

Beef tongue 200-250 g

Salted tuna 100 g

Chicken breast 500-550 g

Beef 300-350 g

Trout 200-250 g

Minced turkey breasts 300 g

Shrimps 150 g

Dry cereal (raisin bran) 1 small pack

Brown rice 1 small pack

Buckwheat 1 pack

Oatmeal 1 pack

Rice 1 pack

Millet porridge 1 pack

Cornflakes 1 small pack

Cornmeal 1 pack

6 apples

3 bananas

Grapes 200-50 g

Raspberries 175-200 g

2 grapefruits

1 big tangerine

1 pear

Apricots 400 g

Raisins 1 small pack

Prunes 1 small pack

2 oranges

Dried fruits 1 small pack

Pumpkin 200 g

Kiwi 300 g

Blueberries 100 g

Lemon

Strawberries 75-100 g

Small whole-wheat bagel

8 crackers

Whole-grain bread 1 loaf

Bran bread 1 loaf

Whole-wheat bread 1 loaf

6 pancakes

Low-calorie Italian dressing 1 bottle

Cherry dumplings 250 g

Whole-wheat pasta1 small pack

Coffee 1 pack

Orange juice 300 ml

White tea with apricot flavor 1 pack

Tea 1 pack

Red tea 1 pack

Green tea 1 pack

Pu-erh tea 1 pack

Low-cal salad dressing 1 bottle

Cream cheese 1 small pack

Low-fat milk 100 ml

Cheddar cheese 1 small pack

Margarine or butter 1 small pack

0% strawberry or blueberry yogurt 375 ml

Skim milk 1300 ml

Cottage cheese 0% 300 g

Kefir 0% 600 ml

Adyghe cheese 1 small pack

Yogurt 0% 300 ml

7 eggs

Low-fat feta 100 g

Parmesan 1 small pack

Cheese Suluguni 1 small pack

Yogurt 0% lemon flavored 200 ml

Low-cal sour cream 10% 1 small pack

Mozzarella 1 small pack

Buttermilk 2,5% 200 ml

Olive oil 1 bottle

Sunflower oil 1 bottle

Sesame oil 1 bottle

Mixed greens 3 packs

Raw vegetables of your choice 200 g

Spinach 2 packs

Yellow summer squash

Beetroot 300 g

Garlic 1 pack

Parsley 1 pack

Greek salad 200 g

Carrots 500 g

Celery 200 g

Chinese cabbage 200 g

Dill 1 pack

Spices of your choice 1 pack

Cucumbers 400 g

Italian spices 1 pack

Light Caesar salad 100 g

Canned green peas 1 can

Potatoes 400-450 g

Onion 250 g

Lettuce 1 pack

Tomatoes 400 g

Bell peppers 400 g

Green onion 1 pack

Broccoli 450 g

Tossed mixed salad 1 pack

Cabbage 600 g

Cauliflower 300-400 g

Basil 1 pack

Rosemary 1 pack

Cinnamon 1 pack

Vanilla

Mushrooms 250-300 g

Enjoy the 1800 Calorie Diet Plan!

You may also like our 1500 calorie diet.

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1500 Calorie Diet Plan September 30, 2012

This page gives you a 7 day meal plan for a 1500 calorie diet plan with shopping list.

For many people a 1500 calorie diet plan can be a weight loss diet. For others, eating 1500 calories per day can be a great diet to maintain a current weight.

Most people can lose weight on a 1500 calorie diet or even on a 1600 calorie diet plan.

You are the best judge of how well our 1500 calorie diet menu will suit your needs. It’s easy enough to add or subtract a few calories to make it right for your weight loss goals.

All diets show the approximate number of calories. If you need further nutritional data click here.

Don’t forget that you can change any single food for another one with this handy list of 100 calorie food exchanges.

Switching one of your foods with a tasty smoothie is also another way to keep your diets different each day. Try these fun weight loss smoothie ideas. to give the 1500 calorie diet plan variety.

1500 Calorie Diet Plan – 7 Day Sample

Tip: when you go shopping always look for low fat varieties of food. eating low fat is just as important as not eating too many calories, especially if you are using this 1500 calorie diet plan to lose weight.

Calories in the 1500 calorie diet plan are approximate.

Day 1

Breakfast

1 bacon sandwich (3 thin slices bacon; 81 calories)
1 slice tomato (2 calories)
lettuce (1 calories)
two slices whole grain bread (256 calories)
1 cup of green tea with 1 tsp. honey (about 40 calories)

Total: 380 calories

Snack

1 apple (78 calories)
a handful of mixed nuts and raisins (125 calories)

Total: 203 calories

Lunch

1,5 cup vegetable soup (69 calories)
2 cups mixed salad greens (20 calories)
with your choice low-cal salad dressing (2 tbsp.; 48 calories)
1 medium orange (55 calories)
1 cup yogurt 0% (114 calories)

Total: 306 calories

Snack

4 whole grain crackers (72 calories)
2 tsp. peanut butter (94 calories)
1/2 cup skim milk (43 calories)

Total: 209 calories

Dinner

4 oz. broiled salmon (157 calories) 1 tbsp. vinegar for salmon (0 calories)
1 cup brown rice (202 calories)
1/2 cup carrots (32 calories)
1 cup sliced cucumber (15 calories)
2 tbsp store bought cucumber dressing low-cal (48 calories)

Total: 454 calories

Daily Total: 1552 calories

Tip: On the 1500 calorie diet plan, you can substitute your favorite fruits in your oatmeal or cereal. Just keep the calories about the same as the diet plan!

Day 2

Breakfast

1 cup oatmeal (145 calories) with strawberries (70 g, 20 calories)
2 eggs (172 calories)
with parsley (1 calories),
green onion (1 calories),
dill (1 calories)
and 1 tsp. oil for greasing (44 calories)
1 cup of coffee without sugar (about 16 calories)

Total: 400 calories

Snack

1 cup of fruit salad (melon, strawberries, banana, kiwi; about 130 calories)
with 3 tbsp. yogurt 2% dressing (about 20 calories)

Total: about 150 calories

Lunch

Grilled salmon (4 oz; about 340 calories) with spices (1 calories)
2 cups mixed vegetable tossed (about 40 calories)
1 cup of green tea (about 16 calories)

Total: 397 calories

Snack

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

Total: about 171 calories

Dinner

Easy sandwich: 1 whole-wheat toast (68 calories),
1 tbsp. low-cal marinara sauce (about 64 calories),
1 poached egg (64 calories),
1 slice of low-fat cheese (about 49 calories),
basil (1 calories)
1 cup of buttermilk 2,5% (108 calories)

Total: 354 calories

Daily Total: 1472 calories

Day 3 of the 1500 calorie diet plan includes eating broccoli for breakfast! Why not? Broccoli is touted as a great food to help fight cancer.

Day 3

Breakfast

1 portion of cooked broccoli (1 cup, 34 calories)
with 1 slice low-fat cheese (about 49 calories) + 1 tsp. olive oil (44 calories) + salt and black pepper
1 cup Spanish Omelet (http://www.caloriecount.com/low-fat-spanish-omelet-recipe-r2148) (163 calories)
1 cup of green tea with pineapple flavor (about 16 calories)
Sliced tomato (20 calories) and cucumber (15 calories)

Total: 342 calories

Snack

Fresh drink: strawberry (8 calories), lime (4 calories), ¼ cucumber (4 calories), ice (0 calories) + water (0 calories)
Almonds (23 pieces; about 159 calories)

Total: 175 calories

Lunch

1 small beefsteak (386 calories)
with 1/2 cup cooked asparagus (36 calories)
1 glass of ice tea (about 16 calories)

Total: 438 calories

Snack

½ protein bar (about 150 calories)

Total: about 150 calories

Dinner

1 portion of fresh vegetable (200 g; about 165 calories): Bok Choy (Chinese cabbage), Brussels sprouts, canned green peas + 1 tsp. sesame oil + garlic
1 cup grilled turkey breast without skin (208 calories)
with 1 tsp. sour cream low-fat (12 calories)
1 cup of red tea (about 16 calories)
Total: 401 calories

Daily Total: 1506 calories

Tip: Day 4 of the 1500 calorie diet plan lets you eat a delicious sandwich for breakfast.

Katsu-Sando is a type of Japanese Pork Cutlet Sandwich. You can use any type of meat you like in the breakfast below as long as its around 2 ounces only.

Day 4

Breakfast

Katsu-Sando (about 270 calories): 1 slice whole-wheat bread, grilled meat (2 oz) + 1 tsp. low-fat mayonnaise and mustard
½ cup fresh fennel with spices (31 calories)
1 cup of buttermilk 2,5% (108 calories)

Total: 409 calories

Snack

1 cup baked cottage cheese 0% fat, with banana, ½ egg and vanilla (163 calories)
1 cup tea with cardamom (about 16 calories)

Total: 179 calories

Lunch

1 cup baked cherry tomatoes (43 calories) with garlic + 1 tsp. olive oil (44 calories) and salt
1 portion of cooked trout (180 g; 174 calories)
2 cups tossed mixed salad (42 calories)
with 2 tablespoons reduced-fat dressing (66 calories)

Total: 369 calories

Snack

Fruit smoothie (about 150 calories): raspberry (45 g), blueberry (45 g) and 1 cup yogurt 0%

Total: about 150 calories

Dinner

½ cup whole-wheat spaghetti (87 calories)
1 flame grilled beef patty (230 calories)
1 cup fresh carrot juice (94 calories)

Total: 411 calories

Total: 1518 calories

Day 5

Breakfast

1 cup regular cereal (124 calories)
with 1 cup of skim milk (86 calories)
2 cups of fruit salad (apple, pear, orange; about 168 calories)
1 cup of Americano (about 15 calories)

Total: 393 calories

Snack

4 oz. boiled chicken breasts without skin (about 140 calories)

Total: about 140 calories

Lunch

2 broiled lamb chops (224 calories) + 1 medium baked potato (194 calories)
1 cup of green tea with strawberry flavor (about 16 calories)

Total: 434 calories

Snack

6-oz. sugar-free fruit-flavored yogurt (about 100 calories)
2,5 oz. mango (about 47 calories)

Total: about 147 calories

Dinner

1 portion of carrot fritters (250 g; 160 calories) with avocado yogurt sauce (120 g; 175 calories).

Recipe:

You should chop the carrots (150 g) and onion (40 g) in a food processor, then add 1 egg, salt, and pepper.

When done, fry the carrot fritters and make the sauce. At first puree 2,5 oz. avocado with 2 oz. yogurt and add spice according to your taste.

Dinner Drink: 1 cup of water with orange and blueberry (about 16 calories)

Total: 351 calories

Days Total: 1465 calories

Day 6

Breakfast

1 cup oatmeal (145 calories) + 1 tsp. honey (30 calories) and ½ cup low-fat cream cheese (69 calories)
1 cup of hibiscus tea (10 calories)
2 cups of sliced fruits (watermelon + melon; 116 calories)

Total: 370 calories

Snack

3 oz. turkey breast (101 calories) without skin with low-cal dressing (48 calories)

Total: 149 calories

Lunch

1 portion of Chacarera (217 calories):
Ingredients:
1 hamburger roll (about 120 calories),
sliced turkey breast (2 oz. 68 calories),
1/2 tomato (10 calories),
½ cup boiled green beans (17 calories),
chili pepper (2 calories)
1,5 cup cooked mushrooms (115 calories)
with garlic and olive oil (44 calories)
1 cup of black tea with lemon (about 16 calories)

Total: 392 calories

Snack

1 cup yogurt with bran (190 calories)

Total: 190 calories

Dinner

1 portion of baked zucchini (1 cup, 28 calories) with thyme, basil, garlic, oregano, salt and black pepper (10 calories all)
2 fried eggs (172 calories) with chopped low-fat cheese (1 oz, 49 calories)
Almonds (19 pieces)
1 cup of water with cubed watermelon (7 calories), mint (1 calorie) and ice (optional)

Total: 400 calories

Daily Total: 1501 calories

1500 calorie diet plan Tip: Substitute sliced mango for cantaloupe for variety in breakfast below.

Day 7

Breakfast

1/2 sliced mango (117 calories)
1 cup baked in the oven cottage cheese with spices of your choice (163 calories)
1/2 cup of buckwheat (about 130 calories)
1 cup of white tea fruit flavored (about 16 calories)

Total: 426 calories

Snack

1 cup of water with lime, melon, and raspberry (about 14 calories)
1 cup yogurt 0% (114 calories) with 1 walnut (32 calories)

Total: 160 calories

Lunch

1 small beefsteak (386 calories) with mushrooms and asparagus (1/2 cup; 25 calories)
1 cup of coffee with skim milk (about 25 calories)

Total: 436 calories

Snack

2 small pancakes (about 90 calories) with cubed strawberries and kiwi (about 25 calories)

Total: 115 calories

Dinner

1 omelet (2 eggs) with avocado puree (50 g) – all 276 calories
1 cup salad with arugula, cherry tomatoes, 1 tsp. olive oil and shredded low-cal cheese (120 calories)
1 cup of green tea with jasmine (about 16 calories)

Total: 412 calories

Total: 1549 calories

1500 Calorie Diet Plan – Shopping List

Take the 1500 calorie diet plan -shopping list to the store with you so that you can shop for all the foods in the 1500 calorie diet plan above.

If the list seems to long you can always just do 3 days of the 1500 calorie diet plan at a time and repeat those 3 days over, so you won’t have to buy as much food. This may be helpful if you are on the broke side!

Whole grain bread 1 small loaf
Whole grain crackers
Whole-wheat spaghetti 1 small pack
Brown rice 1 small pack
2 small pancakes
1 hamburger roll
Buckwheat
Oatmeal 1 pack
Regular cereal 1 small pack
2 small beef steaks
Trout 250-300 g
Turkey breast without skin 500-600 g
1 flame grilled beef patty
Meat 150-200 g
Chicken breasts without skin 250-300 g
2 broiled lamb chops
3 thin slices bacon
Salmon 350-400 g
Green tea 1 small pack
Coffee 1 small pack
Black tea
Red tea 1 small pack
White tea fruit flavored 1 small pack
Fresh carrot juice 200 ml
Green tea with strawberry flavor 1 small pack
Hibiscus tea 1 small pack
Green tea with jasmine 1 small pack
Honey 1 small pack
Olive oil 1 bottle
Peanut butter 1 small pack
Spices of your choice 1 small pack
Low-cal low-fat granola 1 small pack
Low-cal marinara sauce 1 bottle
1 protein bar
Sesame oil 1 bottle
Mustard 1 small pack
Vanilla
Reduced-fat and low-cal salad dressing 1 bottle
Vinegar 1 bottle
Chili pepper 1 small pack
Thyme 1 small pack
Basil 1 small pack
Oregano 1 small pack
Mint 1 small pack
Cardamom 1 small pack
Mixed nuts and raisins 1 small pack
Parsley 1 small pack
Green onion 1 small pack
Dill 1 small pack
Basil 1 small pack
Garlic 1 small pack
Arugula 1 pack
Apples 2 pieces
Oranges 3 pieces
Carrots 250 g
Strawberries 200 g
Melon 1 piece
Bananas 220 g
Kiwi 2 pieces
Raspberry (145 g)
Blueberry (85 g)
Pear 1 piece
Mango 1 piece
Avocado 1 piece
1/2 watermelon
Lemon 1 piece
Almonds (19 pieces)
Lime
1 walnut
Tomatoes 300 g
Cherry tomatoes 400 g
Mixed salad greens 200 g
Cucumber 200 g
Mixed vegetable tossed 800 g
Broccoli 200 g
Dried tomatoes 1 small pack
Asparagus 200 g
Bok Choy (Chinese cabbage) 1 piece
Brussels sprouts 100 g
Canned green peas 1 can
Fennel 100 g
Medium baked potato
Onion 1 piece
Green beans 100 g
Zucchini 1 piece
Mushrooms 600-700 g
Lettuce 1 piece
Yogurt 0% 660 ml
Yogurt with bran 200 ml
6-oz. sugar-free fruit-flavored yogurt
Skim milk 320 ml
Cottage cheese 0% 400 g
½ cup low-fat cream cheese
13 eggs
Sour cream low-fat 1 small pack
Low-fat mayonnaise 1 small pack
Buttermilk 2,5% 200 ml
Yogurt 2% 1 small pack
Low-fat cheese 120 g
Fat-free cheddar cheese 100 g

Enjoy the 1500 calorie diet plan!

If you need a little more weight loss than the 1500 calorie diet plan can offer you, try the 1000 calorie diet plan here.

Also, please your comments if the 1500 calorie diet plan works for you.

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1600 Calorie Diet Plan September 30, 2012

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.

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

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

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

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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