Cheap Healthy 1600 Calorie Meal Plan


Congratulations on choosing to eat right! This Cheap Healthy 1600 Calorie 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 Cheap Healthy 1600 Calorie 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
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • *Flax Seed, 0.66 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • 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
  • Feta Cheese, 1.5 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Dinner Rolls, rye, 1 medium
  • Olive Oil, 1 1tsp
  • Directions: Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
  • Snack - 160 calories
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small

Day 2

  • Breakfast - 260 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Place cheese on flat tortilla and heat in the microwave until slightly melted, wrap and eat.
  • Lunch - 595 calories
  • Feta Cheese, 1.5 oz
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Oranges, 1 fruit (2-5/8" dia)
  • Spinach, fresh, 2 cup
  • Croutons, seasoned, 0.5 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • 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, black, 0.6 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Salsa, 0.13 cup
  • Directions: Top sweet potato with beans and salsa.

Day 3

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Turkey breast, sliced, oven roasted, luncheon meat, 1.5 ounce(s)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 4

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Turkey breast, sliced, oven roasted, luncheon meat, 1.5 ounce(s)
  • Lunch - 595 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Applesauce, unsweetened, 0.75 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Mashed Potatoes, 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Snack - 160 calories
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Green Beans (snap), 12 beans (4" long)
  • Herbal Tea, 1 cup (8 fl oz)

Day 5

  • 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
  • Cashew Butter, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Low fat cream cheese, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Canola Oil, 1 1tsp
  • Directions: Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
  • Snack - 160 calories
  • Beans, pinto, 0.6 cup
  • Baby Carrots, raw, 5 medium
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Mash beans with salsa, then use as dip.

Day 6

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Lunch - 595 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Lettuce, leaf salad, 2 cup, shredded
  • Balsamic Vinegar, 1 tbsp

Day 7

  • Breakfast - 260 calories
  • Cream Cheese, 2 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Dilled Shrimp with Farfalle, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Low-fat Maple Granola RECIPE, 0.3 serving
  • Parmesan Cheese, grated, 1 tbsp
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Directions: Top shrimp and farfalle with steamed broccoli and parmesan. Serve with a roll and margarine, and indulge in vanilla frozen yogurt topped with granola and strawberries for dessert.
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Lentils, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Lemon Juice, 1 fl oz