At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
When consuming a 1,600-calorie per day diet, it can be very useful to plan ahead to stay on track and meet your calorie needs. Planning ahead can ensure that you eat a nutritious and balanced diet while staying within your calorie goal, especially when your schedule gets busy.
Meal planningcan help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.
Why Nutrition is Important for a 1,600 Calorie Diet
A 1,600-calorie meal plan may be appropriate for you if you want to lose weight. In general, the rate of healthy, sustainable weight loss is about 1 to 2 pounds per week.This meal plan may help you achieve that through a combination ofprotein, fiber, healthy fats, and complex carbohydrates while still including fun foods as well.
You may want to think about each meal consisting of 350 to 400 calories and snacks consisting of 150 to 200 calories. Including the right combination of foods at each meal and snack will keep you fuller for longer. Keep in mind, that you may need more or less at each meal and snack depending on your hunger levels.
7-Day Sample Menu
This one-week meal plan was designed for a person who needs about 1,600 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.
Each day includes three meals and three snacks and contains a balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal.
Download the 7-Day 1,600 Calorie Meal Plan
Download the Meal PlanDay 1
Breakfast
- 1 cup 2% plain Greek yogurt
- 1/4 cup low-sugar granola
- 1/2 cup blueberries
- 1 tablespoon ground flaxseed
Macronutrients: 375 calories, 26 grams protein, 37 grams carbohydrates, 14 grams fat
Snack
- One large peach
Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat
Lunch
- One 5-ounce can tuna mixed with 1/4 avocado
- Five grape tomatoes, halved
- 2 cups shredded romaine lettuce
- 2 tablespoons balsamic dressing
Macronutrients: 339 calories, 35 grams protein, 9 grams carbohydrates, 18 grams fat
Snack
- 12 tortilla chips
- 1/4 cup guacamole
Macronutrients: 260 calories, 4 grams protein, 30 grams carbohydrates, 16 grams fat
Dinner
- 2 cups cooked spaghetti squash
- 4 ounces chicken breast, baked
- 2 tablespoons peanut sauce (peanut butter, soy sauce, maple syrup, red pepper flakes, lime juice)
- 1/2 red bell pepper, sliced
- 1/2 cup shredded carrots
Macronutrients: 464 calories, 33 grams protein, 37 grams carbohydrates, 22 grams fat
Snack
- 2 cups plain popcorn
Macronutrients: 88 calories, 1 gram protein, 9 grams carbohydrates, 5 grams fat
Daily Totals: 1,595 calories, 100 grams protein, 138 grams carbohydrates, 75 grams fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- One slice 100% whole wheat toast
- 1 tablespoon peanut butter
- 1 medium banana, sliced
Macronutrients: 280 calories, 9 grams protein, 44 grams carbohydrates, 9 grams fat
Snack
- 1/2 cup baby carrots
- 1/4 cup hummus
Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat
Lunch
- 3 ounces sliced plain turkey, one slice swiss cheese, two lettuce leaves, 1 tablespoon mustard wrapped in an 8-inch 100% whole wheat tortilla
Macronutrients: 351 calories, 24 grams protein, 29 grams carbohydrates, 16 grams fat
Snack
- 15 cherries
- 15 almonds
Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat
Dinner
- 3 ounces grilled salmon
- 1 cup cooked brown rice
- 1/2 cup roasted broccoli florets in 1 tablespoon olive oil, salt, and pepper
Macronutrients: 540 calories, 25 grams protein, 51 grams carbohydrates, 26 grams fat
Snack
- 1 ounce 70% dark chocolate
Macronutrients: 170 calories, 2 grams protein, 13 grams carbohydrates, 12 grams fat
Daily Totals: 1,653 calories, 71 grams protein, 174 grams carbohydrates, 80 grams fat
Day 3
Breakfast
- 1 cup oatmeal, cooked in water
- 1 tablespoon hemp seeds
- 1 small apple, chopped
- 1 teaspoon cinnamon
Macronutrients: 305 calories, 10 grams protein, 52 grams carbohydrates, 9 grams fat
Snack
- 1 medium banana
- 1 tablespoon peanut butter
Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat
Lunch
- English muffin pizza (one whole wheat English muffin, 2 tablespoons jarred tomato sauce, and 3 tablespoons shredded mozzarella cheese)
- 12 baby carrots
Macronutrients: 253 calories, 12 grams protein, 35 grams carbohydrates, 8 grams fat
Snack
- 1 cup 2% Greek yogurt
- 1/2 cup blueberries
Macronutrients: 188 calories, 20 grams protein, 19 grams carbohydrates, 4 grams fat
Dinner
- Turkey chili with 3 ounces ground turkey, 1 cup canned tomatoes, 1/2 cup black beans, 1/2 cup corn, cumin, and chili powder
Macronutrients: 458 calories, 34 grams protein, 47 grams carbohydrates, 18 grams fat
Snack
- Two Medjool dates
- 1 tablespoon almond butter
Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat
Daily Totals: 1,634 calories, 85 grams protein, 223 grams carbohydrates, 56 grams fat
Day 4
Breakfast
- One slice 100% whole wheat bread
- One poached egg
- 1/2 avocado, mashed
Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat
Snack
- 1 small apple
- 1 tablespoon peanut butter
Macronutrients: 172 calories, 4 grams protein, 24 grams carbohydrates, 8 grams fat
Lunch
- Salad with 2 cups chopped romaine lettuce, 1/2 cup cherry tomatoes, 1/2 cup cooked beets, 1 ounce goat cheese, and 1 ounce walnuts
- 2 tablespoons balsamic vinaigrette
Macronutrients: 400 calories, 14 grams protein, 21 grams carbohydrates, 31 grams fat
Snack
- 1/4 cup hummus
- 12 baby carrots
Macronutrients: 142 calories, 6 grams protein, 18 grams carbohydrates, 6 grams fat
Dinner
- 1 cup whole wheat pasta
- 1/2 cup tomato sauce
- 1 medium zucchini, chopped and sauteed in one tablespoon olive oil
Macronutrients: 417 calories, 13 grams protein, 60 grams carbohydrates, 17 grams fat
Snack
- 1 cup regular whole milk ice cream
Macronutrients: 273 calories, 5 grams protein, 31 grams carbohydrates, 15 grams fat
Daily Totals: 1,717 calories, 53 grams protein, 178 grams carbohydrates, 98 grams fat
Day 5
Breakfast
- 1 cup 2% plain Greek yogurt
- 1/4 cup low sugar granola
- 1/2 cup raspberries
Macronutrients: 327 calories, 25 grams protein, 32 grams carbohydrates, 12 grams fat
Snack
- One large peach
- 10 walnuts
Macronutrients: 201 calories, 5 grams protein, 19 grams carbohydrates, 14 grams fat
Lunch
- One 8-inch whole wheat tortilla with 1/4 cup hummus, 1/4 cup feta cheese, 1/4 cup olives, 1/4 cup cherry tomatoes, and 1/2 cucumber chopped
Macronutrients: 386 calories, 15 grams protein, 36 grams carbohydrates, 22 grams fat
Snack
- 12 tortilla chips
- 1/4 cup guacamole
Macronutrients: 260 calories, 4 grams protein, 30 grams carbohydrates, 16 grams fat
Dinner
- One small whole wheat dinner roll
- One tomato slice
- 3-ounce turkey burger
- 1 tablespoon ketchup
- Side garden salad with 1 cup lettuce, 1/4 cup tomatoes, 1/4 cup shredded carrots, 1 tablespoon balsamic vinaigrette
Macronutrients: 452 calories, 30 grams protein, 34 grams carbohydrates, 21 grams fat
Snack
- 1 cup cubed watermelon
Macronutrients: 46 calories, 1 gram protein, 11 grams carbohydrates, 0 grams fat
Daily Totals: 1,672 calories, 80 grams protein, 162 grams carbohydrates, 85 grams fat
Day 6
Breakfast
- One whole wheat English muffin
- 2 tablespoons peanut butter
- 1 small banana, sliced
Macronutrients: 398 calories, 13 grams protein, 54 grams carbohydrates, 17 grams fat
Snack
- 15 cherries
- 15 almonds
Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat
Lunch
- Two slices whole wheat bread
- Two slices cheddar cheese
- 1 cup tomato soup
Macronutrients: 472 calories, 23 grams protein, 47 grams carbohydrates, 21 grams fat
Snack
- 1 ounce pita chips
- 3 tablespoons tzatziki
Macronutrients: 182 calories, 6 grams protein, 24 grams carbohydrates, 7 grams fat
Dinner
- 3 ounces chicken breast
- 1/2 cup broccoli florets sauteed in 1 tablespoon olive oil
- 1/2 cup cooked brown rice
- 2 tablespoons teriyaki sauce
Macronutrients: 356 calories, 27 grams protein, 34 grams carbohydrates, 12 grams fat
Snack
- 1 cup strawberries, halved
Macronutrients: 49 calories, 1 gram protein, 12 grams carbohydrates, 0 grams fat
Daily Totals: 1,650 calories, 75 grams protein, 194 grams carbohydrates, 68 grams fat
Day 7
Breakfast
- 1 cup oatmeal, cooked in water
- 1 tablespoon chia seeds
- 1 tablespoon almond butter
- 1/2 cup blueberries
Macronutrients: 13 grams protein, 46 grams carbohydrates, 17 grams fat
Snack
- 15 cashews
- Three slices dried mango
Macronutrients: 236 calories, 4 grams protein, 32 grams carbohydrates, 11 grams fat
Lunch
- Black bean and corn quesadilla (1/2 cup black beans, 1/3 cup corn kernels, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla with 1/4 cup salsa)
Macronutrients: 423 calories, 21 grams protein, 55 grams carbohydrates, 15 grams fat
Snack
- 1/2 red bell pepper, sliced
Macronutrients: 16 calories, 1 gram protein, 4 grams carbohydrates, 0 grams fat
Dinner
- 3 ounces grilled salmon
- 1 medium baked sweet potato
- 10 asparagus spears roasted in 1 tablespoon olive oil
Macronutrients: 430 calories, 24 grams protein, 29 grams carbohydrates, 24 grams fat
Snack
- 1 ounce 70% dark chocolate
Macronutrients: 170 calories, 2 grams protein, 13 grams carbohydrates, 12 grams fat
Daily Totals: 1,641 calories, 65 grams protein, 179 grams carbohydrates, 79 grams fat
How to Meal Plan for a 1,600 Calorie Diet
- Plan ahead andmeal prep.Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track.
- Start your day with a balanced breakfast.Be sure to include plenty of protein, healthy fats, and fiber in breakfast to give you energy and keep you full until lunch.
- Don't forget about timing.You may want to think about spacing meals and snacks out so that they occur about every 3 to 4 hours. This keeps your energy levels up throughout the day and prevents you from being overly hungry.
- Keep your food groups in mind.It can be challenging to come up with meals every day.To make it easier, think about including protein, a carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
- A 1,600-calorie eating plan may be temporary. For slow, sustainable weight loss, your diet plan must be realistic and long-lasting. While 1,600 calories may be enough for you, it also may not be in the long term. Assess how you feel and consider adjusting your meal plan if needed. Speak with a registered dietitian if you feel you need an individualized plan.
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A Word From Verywell
Planning nutritious and balanced meals does not need to be difficult with a little bit of planning ahead and prep. Consider speaking with a registered dietitian or another healthcare professional to get specific recommendations for your individual nutrition needs and health goals.
We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact theNational Eating Disorders Association (NEDA) Helplinefor support at1-800-931-2237.
