1,600-Calorie Meal Plans

Portion control and good food choices are keys to a healthy diet

By Jasmine Myers

If you're looking for 1600 calorie meal plans, you'll be glad to know there are a variety of ways to make this lower calorie diet work for you.

1600 Calorie Meal Plans

The goal is to break up a meal plan like this in order to sustain your energy level throughout the day. Some studies suggest that by consuming several meals throughout the day, individuals are more likely to succeed on a diet plan.

Here are a few ways to break up 1600 calorie meal plans, so you don't feel deprived or hungry.

Three Meals a Day

Many people prefer to eat only at traditional meal times: three meals a day and no snacks. On a 1600-calorie plan, this means you'll need to eat meals consisting of an average of about 533 calories per meal.Below is a sample three-meal-a-day menu.

Breakfast

Breakfast is one of the most important meals of the day to get your metabolism going. Start your day off well with a whole wheat bagel with avocado, egg whites, cheddar, and tomato.

·         1 Whole Wheat Bagel - 300 calories

·         ¼ cup Mashed Avocado - 100 Calories

·         2 Large Egg Whites - 35 calories

·         1 ounce Low Fat Cheddar Cheese - 80 calories

·         3 Tomato Slices - 12 calories

Total Calories: 527

Lunch

Enjoy a fresh Greek salad with grilled chicken and a crisp apple for lunch.

·         3 cups Romaine Lettuce - 25 calories

·         ½ cup Cucumbers - 7 calories

·         ½ cup Cherry Tomatoes - 16 calories

·         1 ounce Kalamata Olives, pitted - 85 calories

·         1 ounce Feta Cheese - 75 calories

·         3 ounces Grilled Chicken, no skin - 100 calories

·         2 tablespoons Oil and Vinegar Salad Dressing - 140 calories

·         1 medium Apple - 80 calories

Total Calories: 528

Dinner

Fresh baked soy salmon, brown rice, and broccoli make a delicious and healthy dinner. Strawberries and whipped cream are a sweet and satisfying way to finish off dinner.

·         3 ounces of Baked Atlantic Salmon - 155 calories

·         2 tablespoons Soy Sauce (for salmon) - 20 calories

·         ¾ cup Long Grain Brown Rice with Butter - 200 calories

·         1 cup Cooked Broccoli - 55 calories

·         1.5 cup Fresh Strawberries - 70 calories

·         2 tablespoons Whipped Cream - 20 calories

Total Calories: 520 calories

Three Meals and Two Snacks

Nutrition experts suggest those trying to follow a healthy diet should eat four to six times daily to help keep up energy and strength. The following plan includes three 400-calorie meals and two 200-calorie snacks.

Breakfast

A combination of an English muffin with cream cheese and a couple of glasses of everybody's favorite breakfast beverages make this a great, energizing way to start your morning.

·         1 English Muffin - 110 calories

·         2 tablespoons Cream Cheese - 100 calories

·         8 ounces Nonfat Milk - 85 calories

·         8 ounces Orange Juice - 110 calories

Total Calories: 405

Lunch

Simple, basic, and delicious, a turkey sandwich, garnished with mustard, lettuce, and tomato and served on whole wheat bread with a side of grapes and yogurt makes a fantastic work week lunch.

·         2 slices Low-Calorie Whole Wheat Bread - 150 calories

·         5 thin slices Lean Turkey Deli Meat - 70 calories

·         2 slices each Iceberg Lettuce and Tomato - 10 calories

·         2 teaspoons Dijon Mustard - 10 calories

·         1 cup Seedless Grapes - 60 calories

·         6 ounces Light Strawberry Yogurt - 100 calories

Total Calories: 400

Dinner

Pork chops are one of the most filling meats around. This main dish meat can be paired with an energy-boosting baked potato and hearty black beans and salsa. For something different, use the black beans and salsa for a potato topper.

·         3 ounces Roasted Pork Chop - 170 calories

·         ½ cup Black Beans with 1 tablespoon Salsa - 120 calories

·         1 small plain Baked Potato - 120 calories

Total Calories: 410200-Calorie Snack Ideas

For this plan, choose two 200-calorie snacks daily.

·         1 medium Banana with 1 tablespoon Creamy Peanut Butter - 205 calories

·         1 cup Shelled Edamame - 200 calories

·         1 cup Baby Carrots with 2 tablespoons Onion Dip and ½ cup Low Fat Cottage Cheese - 190 calories

·         1 low-calorie Snack Bar - 200 calories or less

·         8 ounces Low Fat Chocolate Milk and 1 small Apple - 210 calories

Choosing to dedicate yourself to a healthy lifestyle is one of the best choices you can make for your future. As always, any healthy diet should be accompanied by regular cardiovascular and strength training exercises most days per week.