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.
A 1,600-calorie diet is a low-calorie diet, so it is important to set a plan so that every bite counts.
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.
Henceforward, 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.
Table of Contents
1600 Calorie Diet Plan To Lose Weight
1.Breakfast Ideas For Diet Plan
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)
Meal Plan 2
Berry muffin ( scroll down for recipe)
Meal Plan 3
- 150 ml fat-free milk
- 2 toaster waffles made from whole grain and topped with:
- 1 cup chopped fruit or berries
- 2 teaspoon maple syrup
- 2 teaspoon butter
2.Morning Snack To Fight Hunger
Meal Plan 1
- 2 teaspoons peanut butter
- 2 honey-sweetened cookies
- 1 glass fat-free milk
- Maple milk
- 1 teaspoon maple syrup
Meal Plan 2
- 1 big 2% milk latte
- 1 medium sized banana
Meal Plan 3
Edamame beans ( scroll down for recipe)
Meal Plan 4
- 170 grams low fat yogurt with fruit
- 12 California almonds
- 2 teaspoons peanut butter
3.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)
Meal Plan 3
- 1 cup of sliced red peppers
- Veggie cheeseburger (scroll down for recipe)
Meal Plan 4
- A half cup of low fat cottage cheese
- 1 orange
- 1 cup of sliced red peppers
- Turkey and cheese sandwich ( scroll down for recipe)
4.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 up to 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
4 medium stalks of celery ( recipe at the end)
Meal Plan 3
A protein bar containing 20 gms protein.
5.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)
Meal Plan 3
- 1 cup of steamed broccoli, with a tinge of lemon juice
- Fish with Capers and olives ( scroll down for recipe)
Meal Plan 4
Lemon couscous ( scroll down for recipe)
Meal Plan 5
- Vegetable and shrimp Kebabs ( scroll down for recipe)
- Three-fourth cup brown rice
6. 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.
Treat 2
5 Chips! Cookies or 2 Keebler Sandies Cookies
1600 Calorie Indian Meal Plan
Understand Your Portions
- 1 bowl holds 180ml of water
- 1 roti means a 5.5-inch diameter palm-size thin roti (Don’t go nuts, this is just an approximation)
Breakfast
Meal Plan 1
- 1 bowl of poha or upma
- 1 glass of vegetable juice
- Half bowl of vegetables
- 1 fruit
Meal Plan 2
- 2 egg whites
- 2 sliced breads
- 1 glass of vegetable juice
- 1 fruit
Meal Plan 3
- 1cup skimmed milk
- Half bowl of cornflakes
- 1 vegetable sandwich
- 1 fruit
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
- 3 roti
- 1 bowl of vegetables
- Half bowl of dal
- 1 cup of curd
Meal Plan 2
- 2 roti
- Half bowl of steamed rice
- 1 bowl of vegetables
- 1 bowl of dal
Afternoon Snack
You can take a combination of two filler items. A list of filler items is given at the end of this article.
Dinner
Meal Plan 1
- 3 slices of bread
- 1 bowl of sprouts salad
- Half bowl of vegetable soup
- 1 vegetable cutlet
Meal Plan 2
- 1 bowl of steamed rice
- 1 bowl of dal
- 1 roti
- 1 bowl of vegetables
- The half cup of curd
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 fiber intake.
Breakfast
Meal Plan 1
- A cup of sugar-free tea
- 2 stuffed lauki/methi/palak parathas
- A cup of curd
Meal Plan 2
- A medium bowl of Paneer Bhurji or egg white
- 2 plain roti
- vegetable poha or upma or oats
Morning Snack
1 apple or orange or guava
Lunch
- 1 bowl of Salad(10minsbeforelunch)
- 1 bowl of cauliflower+capsicum
- 1 bowl dal
- 2 chapattis without ghee
Afternoon Snack
- A cup of milk/herbal tea/green tea/lemon water
- A cup of roasted chana
Dinner
- Salad (10 mins before dinner)
- 2 chapattis without ghee
- 1 cup bottle gourd (lauki)
- 1 cup of curd
Recipes
1. Scrambled Eggs With Pepper, Tortilla, Salsa, And Cheese
Ingredients
- 1 egg white and 1whole egg
- 2 tablespoon green pepper, chopped
- 2 tablespoon red onion, chopped and or sliced
- 30 grams of shredded cheese
- 18-inch tortilla made of whole-wheat(a chapati)
- 2 tablespoon salsa
Instructions
Scrambled eggs with onion and pepper, put on the tortilla with cheese and salsa, fold and enjoy it.
Total:330calories
2. Berry Muffin
Ingredients
- 1 tablespoon natural creamy peanut butter
- 1sprouted whole-grain muffin
- 1 tablespoon organic chia seeds
- Half teaspoon cinnamon, finely grounded
- 1/4 cup fresh sliced strawberries
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
- 3/4 cup edamame 1 beans
- 1 teaspoon olive oil
- Half teaspoon garlic powder
- 1/2 teaspoon chili powder
Instructions
Steam 3/4 cups of edamame beans. After that, toss for a while with oil and sprinkle chili and garlic powder. According to research conducted in the International Journal of Obesity, a high in soy protein diet like this can help in weight loss.
Total:200calories
4. Winter Sausage And Lentil Salad
Ingredients
- 1 chicken sausage link, precooked(85grams)
- The half cup of cooked lentils
- 1 teaspoon garlic salt
- 1 teaspoon olive oil
- Half stalk of finely diced celery
- Half finely diced green apple
- A half bulb of finely diced fennel
- 1 teaspoon red wine vinegar
- 2 cups arugula
- Half teaspoon mustard
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 the top.
Total:390calories
5. Winter Cereals
Ingredients
- 1 1/2 teaspoon olive oil
- One-fourth cup of dry farro
- 1 teaspoon agave nectar
- Half cup sliced kale
- 1 tablespoon of apple-cider vinegar
- 1 teaspoon orange zest
- A half section of orange
- Half cup chick peas
Instructions
Cook farro(found in the grain size) as per the package instructions. Whisk vinegar, olive oil, 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
- 1 vegetable burger
- 1 hamburger bun made from whole wheat
- 1 slice of low-fat cheese
- 1 teaspoon low-fat mayonnaise
- Lettuce
- tomato slices
- Mustard
Instructions
Cook 1 vegetable burger as per the package directions. Melt 1 slice of low-fat cheese on top. Place the burger in the whole wheat hamburger bun with mustard, 1 teaspoon low-fat mayo, lettuce and tomato slices.
7. Turkey And Cheese Sandwich
- Turkey breast, 2 slices
- Whole wheat bread, 2 slices
- 2 slices of tomato
- 1 teaspoon mustard
- 1 leaf of lettuce
- 1 tablespoon low-fat mayo
- 1slice of low-fat cheese
8. Broccoli And Carrots With Crumbled Feta Cheese Dip
Ingredients
- The half cup of roasted red peppers
- One-fourth cup of crumbled feta cheese
- 1 teaspoon garlic
- Half teaspoon olive oil
- Half cup broccoli
- Half cup carrots
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 carrot and broccoli.
Total:180calories
9. 4 Medium Stalks Of Celery
Ingredients
- 2 teaspoons fresh dill
- Three-fourth cup of low-fat cottage cheese
- 1 chopped scallion
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 pretzel rod or six whole celery stalks for the almost same number of calories.
Total: 150 calories
10. Pork With Vegetables
Ingredients
- 1 tenderloin of pork(100gms)
- 2 tablespoon sliced almonds
- A cup of steamed green beans
- 1 baked sweet potato
Instructions
Season pork with pepper and salt, heat in an oven proof pan coated with cooking spray. Finally, heat it to 450° F oven for 15 minutes. Slice it into pieces and to pit with almonds. Serve with green beans and sweet potato.
Total: 370calories
11. Pizza Delight
Ingredients
- 1 Italian Vegetable Pizza
- 80 grams of broccoli slaw
- One-fourth cup of black beans
- 1 teaspoon olive oil
- One-fourth cup of sliced scallions
- 25 grams lemon juice
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
- Half teaspoon butter
- Two-third cup of water
- Half cup dry couscous made from whole wheat
- Dash of salt
- 1 teaspoon lemon zest, grated
- 2 tbsp raisins
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.
Total: 390 calories
13. Fish With Capers And Olives (2 Servings)
Ingredients
- 1 chopped clove garlic
- 1 tsp olive oil
- 400 grams tomatoes
- 2 strips of fish fillets (150 gm each)
- Pepper to taste
- 2 1⁄2 tbsp fresh basil, chopped
- 2 tablespoons black olives chopped (preferably Moroccan or kalamata)
- 1 tbsp chopped capers
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
- 150 grams peeled raw shrimp (14 shrimp)
- 1 lemon
- 2 medium-sized onions, cut into wedges
- 1 cup of mushrooms cut into large wedges
- 1 tbsp olive oil
- 2 tbsp fresh parsley, dill or basil, finely chopped
- Two-third cup grape tomatoes or cherry
- 1 crushed clove garlic
- Salt and pepper
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:
- 2 biscuits (Cream crackers/ KrackJack/ Marie/ Monaco/ Glucose)
- 1 medium-sized idli
- 1 medium-sized khakhra
- 15 grapes
- Half medium sized Plain Dosa
- 2 plums
- 7 to 9 strawberries
- 4 medium slices of pineapple
- 18 cherries
- 6 lychees
- 1 medium-sized orange or pear or apple
- 1 bowl of curd
- 1 bowl of musk melon or papaya or watermelon
- 1 bowl of kurmura
- Half bowl of sprouts salad
- 1 cracker with 2 boiled egg whites
- 1 glass of vegetable juice
- Chicken on bread
- Vegetable sandwich
- Half bowl of roasted poha
- Half bowl of upma with carrots and beans
- 1 bowl of popcorn
- Half bowl of cornflakes in skimmed milk
- Half bowl of vegetable Hakka noodles
- Half bowl of pasta and mushrooms in red sauce
- 1 cracker and 1 tablespoon hummus
- Half bowl of spaghetti with spinach
- A mixture of 2 tablespoon cornflakes and 2 tablespoon chopped vegetables
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.
