1600 Calorie Diet Meal Plan


Congratulations on choosing to eat right! This 1600 Calorie Diet Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 1600 Calorie Diet Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 260 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Egg white, fresh, 2 large
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Applesauce, unsweetened, 0.75 cup
  • Lettuce, leaf salad, 2 cup, shredded
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Place spinach, avocado and turkey in pita; serve with applesauce, cottage cheese and iced tea.
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 1 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Salsa, 0.13 cup
  • Directions: Assemble a "tasting plate" with a sliced apple, carrots and celery, and crackers. For dipping, serve salsa, hummus and peanut butter.
  • Snack - 160 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Lemon Juice, 1 fl oz

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • *Flax Seed, 0.66 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Butternut Squash Risotto with Greens, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Blueberries, fresh, 0.75 cup
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Beans, red kidney, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Balsamic Vinegar, 1 tbsp
  • Directions: Prepare beans as necessary then marinate with Balsamic Vinegar and chopped onion and chill. Eat as a cold salad.

Day 3

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Applesauce Oatmeal Muffins, 1 serving
  • Almonds, 6 almond
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Spread hummus on tortilla, top with peppers, roll and enjoy!
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Egg, fresh, whole, raw, 2 medium
  • Broiled Tilapia Parmesan, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Directions: Top spaghetti with sauce, feta, and poached eggs. Serve with tilapia, milk, broccoli and peaches.
  • Snack - 160 calories
  • Bologna, turkey, 2.5 slices
  • Cucumber (with peel), 1 cup slices
  • Tea, brewed, 6 fl oz

Day 4

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Almond Butter, 0.5 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Cream Cheese, 2 tbsp
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Granola Bars, peanut butter, 1 bar
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Garden Vegetable Frittata, 1 serving
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Green Beans (snap), 12 beans (4" long)
  • Dinner Rolls, rye, 1 medium
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Balsamic Vinegar, 1 tbsp

Day 5

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cauliflower, raw, 0.5 cup
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Potato Chips, reduced fat, 0.75 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • American Cheese, 1 slice (1 oz)
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Lemon Juice, 1 fl oz

Day 6

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Total Cereal, 0.75 cup (1 serving)
  • Hazelnuts, 5 nuts
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Egg, fresh, whole, raw, 2 medium
  • Grapes, 18 grape, seedless
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Low-fat Maple Granola RECIPE, 0.3 serving
  • Sour Cream, reduced fat, 2 tbsp
  • Egg white, fresh, 2 large
  • Salsa, 0.13 cup
  • Directions: Scramble eggs and whites in a nonstick skillet, then top with salsa. Mix granola into yogurt. Heat sweet potato in microwave, then top with sour cream.
  • Dinner - 650 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Watermelon, 1.25 cup, balls
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Spinach, frozen, 0.5 cup
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
  • Snack - 160 calories
  • Almonds, 0.25 cup, sliced
  • Baby Carrots, raw, 5 medium

Day 7

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Hazelnuts, 5 nuts
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Chop pear and cook with oatmeal. Top with chopped hazelnuts. Serve with milk and coffee.
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Tuna, Canned in Water, drained, 0.75 can
  • Raisins, 0.5 small box (1.5 oz)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Dinner - 650 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Beans, navy, 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Bread, reduced-calorie, wheat, 2 slice
  • Olive Oil, 1 1tsp
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Saute vegetables in olive oil, then add drained and rinsed beans and broth. Heat, then serve with toast, and cottage cheese with peaches.
  • Snack - 160 calories
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Peas, edible-podded, raw, 12 pea pods
  • Herbal Tea, 1 cup (8 fl oz)