1600 Calorie Diet Plans

brwneyes71

1600 Calorie Diet Plans
1600 calories per day is appropriate for a medium-sized woman who exercises lightly and wants to maintain weight. See also 1500 Calorie Diet Plan

For the woman who exercises 3-5 times per week, 1600 calories per day will generally cause fat loss. See more on the Daily Calorie Needs Calculator

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Meal Plan 1
TOTAL CALORIES ~1600Breakfast
1 cup fat-free milk
2 whole grain toaster waffles, topped with
1 cup berries or chopped fruit
2 tsp butter or trans-free margarine
2 tsp maple syrup
Morning Snack
2 tsp peanut butter
2 Graham crackers
Maple Milk
1 cup fat-free milk
1 teaspoon maple syrup
Lunch
1 cup sliced red peppers
Veggie cheeseburger (see below)
Afternoon Snack
1 protein bar (20g protein)
Dinner
1 cup steamed broccoli, with a spritz of lemon juice
Lemon Couscous (see below)
Fish with Olives and Capers (see below)
Treat
5 Chips Ahoy! Cookies
Ensure you drink plenty of water - aim for 8-10 glasses per day.

Meal Plan 2
TOTAL CALORIES ~1600Breakfast
Cereal:
150 cal. high-fiber
1 cup fat-free milk
1 small sliced banana
Morning Snack
2 tbsp almonds
8oz / 226g low-fat fruit yogurt with no more than 210 calories
2 tsp peanut butter
Lunch
1 orange
1/2 cup low-fat cottage cheese
1 cup sliced red peppers
Turkey and Cheese Sandwich:
2 slices whole wheat bread
2 slices turkey breast
2 slices reduced-fat cheese
2 tomato slices
1 leaf of lettuce
1 tsp low-fat mayo
1 tsp mustard)
Dinner
1 cup brown rice
Shrimp and Vegetable Kebabs (see below)
Treat
2 Keebler Sandies Cookies
Ensure you drink plenty of water - aim for 8-10 glasses per day.

Recipes
Veggie Cheeseburger
Ingredients:

■1 vegetable burger (about 120 calories, such as Gardenburger)
■1 slice reduced-fat cheese
■1 whole wheat hamburger bun
■2 teaspoons low-fat mayo
■mustard
■tomato slices
■lettuce
Instructions:
Cook 1 vegetable burger (about 120 calories, such as Gardenburger) according to package directions. Melt 1 slice reduced-fat cheese on top and place in 1 whole wheat hamburger bun with 2 teaspoons low-fat mayo, mustard, tomato slices and lettuce.

Lemon Couscous
Ingredients:

■2⁄3 cup water
■1⁄2 teaspoon butter
■Dash of salt
■1⁄2 cup dry whole wheat couscous
■2 tablespoons raisins
■1 teaspoon grated lemon zest.
Instructions:
In a small saucepan, bring the water, butter, and salt to a boil. Add the couscous. Cover, turn off the heat, and let stand for 5 minutes. Fluff with a fork. Add the raisins and lemon zest. Toss to combine.

Fish with Olives and Capers
Ingredients:

■2 teaspoons olive oil
■1 clove garlic, chopped
■1 can (14 ounces) whole tomatoes
■Pepper to taste
■2 fish fillets, such as red snapper, tilapia, or other fish (5–6 ounces each)
■2 1⁄2 tablespoons chopped fresh basil
■2 tablespoons chopped, pitted black olives (preferably kalamata or Moroccan)
■1 teaspoon capers, chopped
Instructions:
In a large nonstick skillet, warm the oil over medium heat. Add the garlic and stir for 30 seconds. Add the tomatoes. Bring to a boil, breaking the tomatoes into coarse chunks with a spoon. Reduce the heat to medium-low and simmer for 10 minutes. Season with pepper. Add the fish and spoon the sauce over it to cover completely. Cover and simmer for 10 minutes, or until the fish flakes easily. Transfer just the fish to a serving dish. Stir the basil, olives, and capers into the tomatoes. Simmer for 30 seconds and pour over the fish

Shrimp and Vegetable Kebabs
Ingredients:

■6 ounces large raw shrimp (about 14 shrimp), peeled
■2 medium onions, cut into wedges
■1 cup small whole mushrooms or portobello mushrooms, cut into large wedges
■2⁄3 cup cherry or grape tomatoes
■Juice of 1 lemon
■1 tablespoon olive oil
■1 clove garlic, crushed
■Salt and pepper to taste
■2 tablespoons chopped fresh dill, parsley, or basil (optional).


Instructions:
If using wooden skewers, soak them in cold water for about 10 minutes. Preheat the broiler or outdoor grill. Alternate the shrimp and about half of the onions on 2 skewers. Alternate the mushrooms, tomatoes, and the remaining onions on 2 skewers. In a small bowl, mix the lemon juice, oil, and garlic or garlic powder. Pour half into a cup and set aside. Brush the remainder over the skewers and discard any that’s left. Place the vegetable skewers on a broiler pan or outdoor grill. Broil or grill for about 2 minutes, then turn. Add the shrimp skewers. Cook for 5 to 7 minutes, turning all the skewers after about 3 minutes. Using a clean brush, brush the skewers with the reserved lemon mixture. (A clean brush prevents possible contamination with bacteria from raw shrimp on first brush.) Season with salt and pepper. Sprinkle with the herbs (if using).

Last Updated 05 Feb. 2010

djstargater

Thanks for the wonderful meal plans. I just happen to be eating 1600 a day and am always looking for new ideas.

kcdrake

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gurgi22

bump

jtotheno

I would change it up a bit to make it a bit more healthy, such as whole GRAIN bread rather than whole wheat (which really isn't great for you at all), and maybe Triscuits(they're 100% whole grain) and Hummus rather than Peanut butter and graham crackers. Graham crackers are very high in calories, so this would make room for more snacking! That's just my opinion. I try to stay away from anything processed, but I love that there is enough wiggle room to add in 5 cookies!! I can't buy cookies cause I'll eat the entire bag. Lol. I'd eat a Cures 100 calorie chocolate peanut fibre protein granola bar instead.. mmmm.

Melora

Bump