How to Make a 1600-Calorie Meal Plan

Table of ContentsView AllTable of ContentsBenefitsMeal PlanningMeal Plan ExamplesMeal PlansOther Considerations

Table of ContentsView All

View All

Table of Contents

Benefits

Meal Planning

Meal Plan Examples

Meal Plans

Other Considerations

Healthcare providers may recommend a 1600-calorie meal plan for weight loss or it may be recommended for people with diabetes, in which case the amount of carbohydrates in each meal should also be considered.In addition to weight loss, some of the potential benefits of a 1600-calorie diet include achieving blood sugar control, improving the nutritional quality of meals, and reducing blood pressure and/or cholesterol, if needed.How long someone follows a 1600-calorie meal plan will depend on their long-term weight and health goals.This article explains the benefits of a 1600-calorie meal plan and provides examples of meal plans. It also offers tips for how to follow the guidelines if you have diabetes or other special circumstances.1:367 Ways to Eat Healthy on a Diabetes DietBenefits of a 1600-Calorie Meal PlanThe benefits of following a 1600-calorie meal plan might include:Losing weightReducing blood pressureReducing cholesterolManaging diabetes or other metabolic disorders, such as metabolic syndrome or polycystic ovary syndrome (PCOS)A 1600-calorie meal plan can help most people lose weight, given the 2020-2025 Dietary Guidelines for Americans estimate adult females require between 1,600–2,400 calories per day and adult males from 2,200–3,000 per day.However, the right calorie intake will depend on many factors, including sleep, medicines, medical conditions, age, and activity level.Research shows that a regular eating schedule—with meals and snacks planned for certain times each day—makes for the most successful approach.How to Plan Low-Calorie MealsWhen planning lower-calorie meals, it’s important to make sure they are nutritionally balanced. Balanced meal plans will contain all food groups, including fruits, vegetables,whole grains, legumes and other lean protein sources, and healthy fats. The U.S. Department of Agriculture provides the following daily recommended amounts for each food group:1 1/2 cups of fruit2 cups of vegetables3 servings of dairy5 ounces of grains5 ounces of proteinAlthough a specific amount isn’t specified, healthy fats include olive oil, nuts, seeds, and nut butter, to name a few.Examples of a 1600-Calorie Meal PlanBelow is a sample of three days following a 1600-calorie meal plan. Notice that each meal is a balance of carbohydrates, protein, and fats.Day 1Breakfast:Spinach, egg, and cheese Sandwich: 1 toasted whole wheat English muffin, 1/4 cup sautéed spinach, 1 scrambled egg, and 1 slice Swiss cheese or 1/4 cup shredded low-fat cheese1 cup cubed honeydew melonCoffee with 1/4 cup of 1% milkLunch:1 entree salad with 3 ounces grilled chicken and 2 tablespoons vinaigrette dressing2 ounces fresh bread8 to 12 ounces ice water or sugar-free beverageDinner:3 ounces grilled lean steak (like flank steak)1 medium baked sweet potato (about 6 ounces)1 cup sautéed green beans and mushrooms (or another non-starchy vegetable of choice)8 to 12 ounces ice water or sugar-free beverageSnack:1/2 cup Greek yogurt with 1 cup berriesHigh Protein Breakfast IdeasDay 2Breakfast:1/2 cup 1% cottage cheese3/4 cup pineapple1 slice whole-grain toast with 2 teaspoons of nut butterCoffee with 1/4 cup of 1% milkLunch:1 1/2 cups lentil soup1 1/2 cups side salad with 1 tablespoon vinaigrette dressing1 cup 1% milk or 12 oz. nonfat, decaf latteDinner:4 ounces broiled salmon or fish of choice1 cup roasted potatoes1 cup sauteed broccoli8 to 12 ounces of ice water, hot tea, or sugar-free beverageSnack:Medium apple with 1 tablespoon nut butter25 Easy and Tasty Lunch IdeasDay 3Breakfast:3/4 cup Greek yogurt1 cup berries2 Tablespoons sliced almonds or walnutsCoffee with 1/4 cup of 1% milkLunch:Turkey sandwich: 3 ounces deli turkey onwhole grain breadwith lettuce, tomatoes, and mustard1 cup raw vegetables, such as carrots, sliced bell peppers and snap peas with 2 tablespoons hummus1 cup 1% milkDinner:1 cup stir-fried tofu1 cup stir-fried vegetables, such as carrots, celery, and snow peas1 cup brown rice8 to 12 ounces ice water, hot tea, or sugar-free beverageSnack:Medium banana3 cups popped popcornSnacks with 200 Calories or LessDiabetes-Friendly 1600-Calorie Meal PlansWithdiabetes meal planningthere isn’t a one-size-fits-all approach. Each meal plan will be different for each person. When managing blood sugars, the amount of carbohydrates per meal and the timing of when is best to eat carbohydrates may be different than the sample meal plan above.Two common methods of meal planning for people with diabetes include carbohydrate counting and the plate method.Carbohydrate Counting Method:This method involves tracking the grams of carbohydrates you consume in one meal. Most diabetes meal plans consist of about 45 to 75 grams of carbohydrate per meal (but should be individualized based on a person’s lifestyle, blood sugars, weight, activity level, etc).Thetotal amount of carbohydrates you should consume per dayshould be discussed with your healthcare provider or registered dietitian. Before having this discussion, consider keeping a food log so they can get a basic understanding of how many carbohydrates you are currently eating. Additionally, keeping a food log can help you to manage your blood sugars and weight, while helping you be accountable for your intake.Plate Method:For those people who don’t want to count carbohydrates, the plate method can be a very effective way to meet your nutrition and health goals. This method is less detailed compared to tracking and adding up carbohydrates.Using a standard dinner-sized plate, aim for:Half of the plate with non-starchy vegetablesOne-fourth of the plate with high-fiber carbohydrates, such as whole grains, legumes, or starchy vegetables like corn or sweet potato.One-fourth of the plate with lean protein, such as white meat chicken, eggs, fish, shellfish, lean beef or pork, or tofu (the portion varies and is usually 3 to 4 ounces)What Foods Are High in Protein?Other Special ConsiderationsFor people with specific dietary needs, such as having celiac disease or gluten intolerance, food allergies, digestive sensitivities, or following a vegetarian or vegan diet, you will need to make adjustments to your 1600-calorie meal plan.In addition, 1600 calories may not be appropriate or adequate for everyone. Seek out aregistered dietitian nutritionist (RD or RDN)who can help you create a meal plan that meets your specific health needs.SummaryA 1600-calorie meal plan may be recommended for people who want to lose weight, manage blood sugars, improve the nutritional quality of meals, and reduce blood pressure or cholesterol. If you have specific dietary needs, talk with a registered dietitian nutritionist to create an individualized meal plan that works with your health and lifestyle needs.How to Make a 1600-Calorie Meal Plan

Healthcare providers may recommend a 1600-calorie meal plan for weight loss or it may be recommended for people with diabetes, in which case the amount of carbohydrates in each meal should also be considered.

In addition to weight loss, some of the potential benefits of a 1600-calorie diet include achieving blood sugar control, improving the nutritional quality of meals, and reducing blood pressure and/or cholesterol, if needed.

How long someone follows a 1600-calorie meal plan will depend on their long-term weight and health goals.

This article explains the benefits of a 1600-calorie meal plan and provides examples of meal plans. It also offers tips for how to follow the guidelines if you have diabetes or other special circumstances.

1:367 Ways to Eat Healthy on a Diabetes Diet

1:36

7 Ways to Eat Healthy on a Diabetes Diet

Benefits of a 1600-Calorie Meal Plan

The benefits of following a 1600-calorie meal plan might include:

A 1600-calorie meal plan can help most people lose weight, given the 2020-2025 Dietary Guidelines for Americans estimate adult females require between 1,600–2,400 calories per day and adult males from 2,200–3,000 per day.However, the right calorie intake will depend on many factors, including sleep, medicines, medical conditions, age, and activity level.

Research shows that a regular eating schedule—with meals and snacks planned for certain times each day—makes for the most successful approach.

How to Plan Low-Calorie Meals

When planning lower-calorie meals, it’s important to make sure they are nutritionally balanced. Balanced meal plans will contain all food groups, including fruits, vegetables,whole grains, legumes and other lean protein sources, and healthy fats. The U.S. Department of Agriculture provides the following daily recommended amounts for each food group:

Although a specific amount isn’t specified, healthy fats include olive oil, nuts, seeds, and nut butter, to name a few.

Examples of a 1600-Calorie Meal Plan

Below is a sample of three days following a 1600-calorie meal plan. Notice that each meal is a balance of carbohydrates, protein, and fats.

Day 1

Breakfast:

Lunch:

Dinner:

Snack:

High Protein Breakfast Ideas

Day 2

25 Easy and Tasty Lunch Ideas

Day 3

Snacks with 200 Calories or Less

Diabetes-Friendly 1600-Calorie Meal Plans

Withdiabetes meal planningthere isn’t a one-size-fits-all approach. Each meal plan will be different for each person. When managing blood sugars, the amount of carbohydrates per meal and the timing of when is best to eat carbohydrates may be different than the sample meal plan above.

Two common methods of meal planning for people with diabetes include carbohydrate counting and the plate method.

Carbohydrate Counting Method:This method involves tracking the grams of carbohydrates you consume in one meal. Most diabetes meal plans consist of about 45 to 75 grams of carbohydrate per meal (but should be individualized based on a person’s lifestyle, blood sugars, weight, activity level, etc).

Thetotal amount of carbohydrates you should consume per dayshould be discussed with your healthcare provider or registered dietitian. Before having this discussion, consider keeping a food log so they can get a basic understanding of how many carbohydrates you are currently eating. Additionally, keeping a food log can help you to manage your blood sugars and weight, while helping you be accountable for your intake.

Plate Method:For those people who don’t want to count carbohydrates, the plate method can be a very effective way to meet your nutrition and health goals. This method is less detailed compared to tracking and adding up carbohydrates.

Using a standard dinner-sized plate, aim for:

What Foods Are High in Protein?

Other Special Considerations

For people with specific dietary needs, such as having celiac disease or gluten intolerance, food allergies, digestive sensitivities, or following a vegetarian or vegan diet, you will need to make adjustments to your 1600-calorie meal plan.

In addition, 1600 calories may not be appropriate or adequate for everyone. Seek out aregistered dietitian nutritionist (RD or RDN)who can help you create a meal plan that meets your specific health needs.

Summary

A 1600-calorie meal plan may be recommended for people who want to lose weight, manage blood sugars, improve the nutritional quality of meals, and reduce blood pressure or cholesterol. If you have specific dietary needs, talk with a registered dietitian nutritionist to create an individualized meal plan that works with your health and lifestyle needs.

How to Make a 1600-Calorie Meal Plan

5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Steps for losing weight.Harvard Medical School.Calorie counting made easy.U.S. Department of Agriculture.Your MyPlate Plan: 1600 calories, age 14+ years.Centers for Disease Control and Prevention.Diabetes and carbs.

5 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Steps for losing weight.Harvard Medical School.Calorie counting made easy.U.S. Department of Agriculture.Your MyPlate Plan: 1600 calories, age 14+ years.Centers for Disease Control and Prevention.Diabetes and carbs.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Steps for losing weight.Harvard Medical School.Calorie counting made easy.U.S. Department of Agriculture.Your MyPlate Plan: 1600 calories, age 14+ years.Centers for Disease Control and Prevention.Diabetes and carbs.

U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.

Centers for Disease Control and Prevention.Steps for losing weight.

Harvard Medical School.Calorie counting made easy.

U.S. Department of Agriculture.Your MyPlate Plan: 1600 calories, age 14+ years.

Centers for Disease Control and Prevention.Diabetes and carbs.

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