MavCure

Follow

Advertisement

1600 Calorie Diet Plan To Lose Weight effectively

Share

Do you want to maintain a healthy weight?

Well, you don’t have to starve yourselves to lose weight.

It is possible to lose weight and still eat like a king or a queen.

Generally, 1600 calorie in a day is apt for the people who practice a routine light exercise to maintain weight.

As a matter of fact, a 1,600-calorie diet is a low-calorie diet, so it is important to set a plan, so that every bite counts.

Advertisement

One thing you need to keep in mind is that you should prepare a meal plan in such a manner that a variety of foods from different food groups are included.

This is to ensure sure that you meet your entire vitamin and mineral needs.

This plan also helps if you eat 3 same sized meals plus 2 light snacks to control hunger in a day. This plan also works for men as it helps them lose weight while still maintaining high energy levels.

This plan also works for men as it helps them lose weight while still maintaining high energy levels.

Hence forward, you will find different meal plans for breakfast, lunch, dinner and snacks which, in total, are 1600-calorie meal plans. It is up to your taste and likes to choose from various alternative meal plans.

Boost Your Day with a Healthy Breakfast

Jump-start your day with a healthy breakfast equivalent to 500 calories and keep yourself from overeating at your next meal.

You can try any of the breakfast option from below on your 1600-calorie diet.

Meal Plan 1

Scrambled Eggs with pepper, tortilla, salsa and cheese ( scroll down for recipe)

Advertisement

Meal Plan 2

Berry muffin ( scroll down for recipe)

Meal Plan 3

A Light Morning Snack to Fight Hunger

Meal Plan 1

Meal Plan 2

Meal Plan 3

Advertisement

Edamame beans ( scroll down for recipe)

Meal Plan 4

Lunch

Recharge Yourself With a Filling Lunch

About 500 calories are required in lunch to satisfy the appetite. A filling lunch in your 1,600-calorie diet might include:

Meal Plan 1

Winter Sausage and Lentil Salad ( scroll down for recipe)

Meal Plan 2

Winter Cereals ( scroll down for recipe)

Advertisement

Meal Plan 3

Meal Plan 4

Afternoon Snacks

Nutrient-Rich Afternoon Snacks

In order to meet your daily vitamin and mineral needs, have your snacks filled with nutrient-rich foods to make it count. Try to limit your snack upto 150 calories to stay within 1600-calorie target. A nutritious snack option might include:

Meal plan 1

Broccoli and carrots with crumbled feta cheese dip ( recipe at the end)

Meal Plan 2

Advertisement

4 medium stalks of celery ( recipe at the end)

Meal Plan 3

A protein bar containing 20 gms protein.

 Dinner

Healthy and Simple Dinner Meal

500 calories are apt for dinner in your 1600 calorie meal plan.For dinner you can have:

Meal Plan 1

Pork with Vegetables ( scroll down for recipe)

Meal Plan 2

Pizza delight ( scroll down for recipe)

Advertisement

Meal Plan 3

Meal Plan 4

Lemon couscous ( scroll down for recipe)

Meal Plan 5

Treat Yourself

Treat 1

Add to your meal: Hot Chocolate Shot. Take a mug and add 3/4 cup of warm, unsweetened almond milk. Add 4 teaspoons of organic hot cocoa and stir well.

Subtract from your meal: Half of the chickpeas from lunch and half of the peanut butter from breakfast.

Advertisement

Treat 2

5 Chips! Cookies or 2 Keebler Sandies Cookies

1600 calorie Indian Meal plan

Understand your portions

Breakfast

Meal Plan 1

Meal Plan 2

Advertisement

Meal Plan 3

Morning snack

You can take a combination of filler items. A list of filler items is given at the end of this article.

Lunch

Meal Plan 1

Meal Plan 2

Afternoon snack

Advertisement

You can take a combination of two  filler items. A list of filler items is given at the end of this article.

Dinner

Meal Plan1

Meal Plan2

1600 Calorie Diet Plan For Diabetics

Diabetics have a lot of questions regarding what to eat, when and in what quantity. Like fruits are always better when eaten between 2 meals, they do not lead to sugar spikes in blood and salads eaten 10 minutes before your actual meal will avoid overeating.

This 1600 Calorie Meal Plan can help you in maintaining your calorie intake and blood sugar levels, as well as increasing your nutrient and fibre intake.

Breakfast

Advertisement

Meal Plan1

Meal Plan 2

Morning snack

1 apple or orange or guava

Lunch

Afternoon snack

Advertisement

Dinner

Recipes

Scrambled Eggs with pepper,tortilla,salsa and cheese

Ingredients:

Instructions:

Scrambled eggs with onion and pepper, put on the tortilla with cheese and salsa, fold and enjoy it.

Total:330calories

2. Berry Muffin

Advertisement

Ingredients:

Instructions:

Slice a muffin and spread peanut butter and top with cinnamon, seeds and berries. Research shows that taking a high fiber breakfast like this, could prevent you from overeating through lunch time.

Total:330calories

 3. Edamame Beans

Ingredients:

Instructions:

Steam 3/4 cups of edamame beans. After that, toss for a while with oil and sprinkle chili and garlic powder. According to a research conducted in the International Journal of Obesity, a high in soy protein diet like this, can help in weight loss.

Advertisement

Total:200calories

4. Winter Sausage and Lentil Salad

Ingredients:

Instructions:

Take a chicken sausage in a pan and warm it a little, then season with garlic and salt. Stir the sausage in lentils for 2minutes. Remove the mix from heat and stir in celery, apple and fennel and serve over salad rocket(arugula).

Whisk oil,mustard and vinegar and pour slowly and evenly over top.

Total:390calories

 5. Winter Cereals

Ingredients:

Advertisement

Instructions:

Cook farro(found in the grain sisle) as per the package instructions. Whisk vinegar, oliveoil, zest and agave nectar for dressing. Toss farro with chickpeas, blood orange, kale and dressing. According to a study done on mice, juice of this fruit slowed down fat accumulation. This is because of its bright color pigments called anthocyanins.

Total:420calories

 6.Veggie Cheeseburger Recipe

Ingredients:

Instructions:

Cook 1 vegetable burger as per the package directions. Melt 1 slice of low fat cheese on top. Place the burger in whole wheat hamburger bun with mustard, 1 teaspoon low-fat mayo, lettuce and tomato slices.

7.Turkey and Cheese Sandwich:

Advertisement

8. Broccoli and carrots with crumbled feta cheese dip

Ingredients:

Instructions:

In a food processor, Blend one-fourth cup crumbled feta cheese, half cup roasted red peppers, half teaspoon olive oil and 1 teaspoon garlic until smooth. Serve dip with half cup each carrots and broccoli.

Total:180calories

9. 4 medium stalks of celery

Ingredients:

Advertisement

Instructions:

Fill the cottage cheese in stalks and sprinkle with scallion and dill. Craving for crunchy food?  Well, you have the option of having one pretzelrodor six whole celery stalks for almost same number of calories.

Total: 150 calories

10. Pork with Vegetables

Ingredients:

Instructions:

Season pork with pepper and salt, heat in an oven proof pan coated with cooking spray. Finally, heat it at 450° F oven for 15 minutes. Slice it into pieces and to pit with almonds. Serve with green beans and a sweet potato.

Total: 370calories

11. Pizza delight

Advertisement

Ingredients:

Instructions:

Bake pizza. Blend beans, slaw, lemon juice, scallions and oil and serve on the side. Calorie count is around 300.

Total: 400 calories 

12. Lemon Couscous (2 servings)

Ingredients:

Instructions:

Take water in a small pan, add salt and butter and bring it to a boil. Turn off the heat, add couscous and cover it. Let it stand for 5 minutes. Add the lemon zest and raisins and toss it for a while to mix properly.

Advertisement

Total : 390 calories

13. Fish with capers and olives (2 servings)

Ingredients:

Instructions:

Pour some oil in a large non-stick pan and heat at medium temperature. Add chopped clove garlic and tomatoes, stir for 30 seconds. Break the tomatoes into thick chunks with a spoon and bring to a boil. Simmer for 10 minutes.

Season the mix with pepper. Put the fish in the pan and cover it completely with the sauce. Cover the pan and simmer for a few minutes until the fish is deeply cooked. Put just the fish to a serving dish. Stir capers, basil and olives into the tomatoes. Simmer the mix for 30 seconds and pour over the plate.

Total: 505 calories

14. Vegetable and shrimp Kebabs (serves 2)

Ingredients:

Advertisement

Instructions:

If you want to use wooden skewers, first soak them in cold water for 10 minutes. Preheat the outdoor grill. Alternate half of the onions and the shrimp on 2 skewers. Alternate remaining onions, tomatoes and mushroom on 2 skewers.

Mix oil, garlic powder, and lemon juice in a small bowl. Pour half of the mix into a cup and keep it aside. Brush the remaining mix over the skewers.

Put the vegetable skewers on an outdoor grill and grill for 2 minutes, then turn. Then, put shrimp skewers and cook for about 6 minutes, turning timely all the skewers after nearly 3 minutes. Use a clean brush, to brush the skewers with the lemon mix that was kept aside. Season the dish with pepper and salt. If you want, you can sprinkle with the herbs.

Total: 370 calories

Fillers

Here’s a list of fillers that you can have as a part of your snack. You can take a combination of two filler items twice a day from the list shown below:

This 1600 calorie diet plan is apt for maintaining high energy levels to enhance your workout intensity. You will need to compliment your workout with your diet to gain best results. Drink a lot of water, target for 10 glasses a day and increase the number gradually.If you want to lose weight faster then you can try 1200 calorie diet plan or 1500 calorie diet plan .If you are in a hurry then you must GM diet plan to lose around 10 to 15 pounds in a week.

Advertisement

Share

Related

Advertisement

Latest

Advertisement