1600 Calorie Diet Plan for 7 Days

Free 1600 Calorie Diet Plan, Sample 1600 Calorie Meal Plan, 1600 Calorie Menu, 1600 Calorie a Day Diet, 1600 Calorie Weight Loss Diet

Our sample of a 1600 calorie diet for 7 days is provided as a guide to help you to eat a healthy balanced diet and lose weight. Seek medical advice before beginning this or any other diet plans for weight loss, as some diets are not suitable for people with certain health conditions.




What to eat and drink during the diet:

1600 Calorie Diet, 1600 Calorie Diet Plan for 7 Days, 1600 Calorie Diet Plans

This 1600 calorie plan is very flexible. You can diet on your favourite foods if you like with only one condition, that the calorie intake should be no more than 1600 kcal per day. But beware that eating tiny portions of high calorie junk food will not satisfy your hunger and sugar craving. Five or six low calorie meals per day consisting of fresh fruits, vegetables, lean protein, whole grains, healthy fats and legumes etc., will allow you to eat more food with fewer calories and will keep you fuller for longer. Introducing low GI diet foods into your diet will help you to lose weight without hunger.

If you are vegetarian, vegan or diabetic, this diet can be adapted to your dietary requirements too. You will need to replace the items from the 1600 calorie menu with the other foods, maintaining the same calorie and nutritional balance.
Stay well hydrated when dieting as water is very important for fat burning, have a minimum of 8 glasses of water daily. Do not drink any alcohol and limit caffeine to two cups of coffee or tea per day.

Before you begin the 1600 calorie diet:

1. Learn how to calculate your recommended daily calorie intake for weight loss, you might find out that the 1600 calorie meal plan is not suitable for your activity levels and won’t cause weight reduction at all.

2. You will need to know how to count calories., measure foods and consult with food calories resources. Digital nutrition calculators can be a life safer, as it makes all the process so much easier. If you think calorie counting is too complicated and not for you, you can learn how to lose weight without counting calories, watch this free video.


1600 Calorie Diet Menu

Day 1

Printable 1600 Calorie Diet
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Breakfast :

2 waffle plain (square - 4” square or round - 4”dia) – 2 x 33 grams – 206 kcal
1 tbsp of maple syrup – 20 grams - 52.2 kcal
1 tbsp of butter - 14grams – 100 kcal
8 oz. of water or decaffeinated coffee without sugar – 0 kcal
Total: 358.2 kcal

Morning Snack :

1 cup of skim milk – 245 grams – 85 kcal
½ of cinnamon bagel – 28.5 grams – 78 kcal
Total: 163 kcal

Lunch :

1 cup of skim milk – 245 grams - 85 kcal
Salad made of raw vegetables:
1 cup of shredded romaine or cos lettuce - 47grams - 8.0 kcal
¼ cup of chopped carrots – 32 grams – 13 kcal
¼ cup of chopped green peppers – 37.3 grams – 7.5 kcal
¼ cup of shredded cabbage – 17.5 grams – 4.2 kcal
¼ cup of chopped celery – 25 grams – 4 kcal
Total calories in the salad: 36.7 kcal
1 tbsp fat free salad dressing – 14 grams - 6.6 kcal
3 oz. turkey breast – 84 grams – 87.3 kcal
1 whole grain roll (1 oz) or 28 grams – 74 kcal
Total: 289.6 kcal

Afternoon Snack :

½ cup of whole strawberries – 72 grams – 23 kcal
6 oz. fat free, fruit yogurt - 170 grams – 161 kcal
1 tbsp crunchy whole grain cereal – 4 grams – 13 kcal
Total: 197 kcal




Dinner :

3 oz. sirloin steak, lean only, grilled – no fat added – 85 grams – 225 kcal
1 cup of cooked wild rice -164 grams – 166 kcal
1 pat of butter (1" sq, 1/3" high) - 5g - 35.8 kcal
1 cup of sliced cooked carrots – 156 grams – 54.6 kcal
1 mixed salad from above – 36.7 kcal
2 tbsp fat free dressing – 28 grams – 13.2 kcal
Total: 531.3 kcal

Evening Snack :

1 medium orange (2-5/8" dia) – 131 grams – 62 kcal
Total 62 kcal

Total calorie intake per day: 1600 kcal


1600 Calorie Menu:

Day 1| Day 2| Day 3| Day 4| Day 5| Day 6| Day 7


Author: Lana Soko





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