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1600 Calorie Diet Plans
1600 calories per day is appropriate for a medium-sized woman who exercises lightly and wants to maintain weight. See also 1500 Calorie Diet Plan
For the woman who exercises 3-5 times per week, 1600 calories per day will generally cause fat loss. See more on the Daily Calorie Needs Calculator
Print these meal plans
Meal Plan 1
TOTAL CALORIES ~1600
Breakfast
- 1 cup fat- milk
- 2 whole grain toaster waffles, topped with
- 1 cup berries or chopped fruit
- 2 tsp butter
or trans- margarine
- 2 tsp maple syrup
Morning Snack
- 2 tsp peanut butter
- 2 Graham crackers
- Maple Milk
- 1 cup fat- milk
- 1 teaspoon maple syrup
Lunch
- 1 cup sliced red peppers
-
Veggie cheeseburger (see below)
Afternoon Snack
- 1 protein bar
(20g protein)
Dinner
- 1 cup steamed broccoli, with a spritz of lemon juice
- Lemon Couscous (see below)
-
Fish with Olives and Capers (see below)
Treat
Ensure you drink plenty of water - aim for 8-10 glasses per day.
Meal Plan 2
TOTAL CALORIES ~1600
Breakfast
- Cereal:
- 150 cal. high-fiber
- 1 cup fat- milk
- 1 small sliced banana
Morning Snack
- 2 tbsp almonds
- 8oz / 226g low-fat fruit yogurt with no more than 210 calories
- 2 tsp peanut butter
Lunch
- 1 orange
- 1/2 cup low-fat cottage cheese
- 1 cup sliced red peppers
- Turkey and Cheese Sandwich:
- 2 slices whole wheat bread
- 2 slices turkey breast
- 2 slices reduced-fat cheese
- 2 tomato slices
- 1 leaf of lettuce
- 1 tsp low-fat mayo
- 1 tsp mustard)
Dinner
- 1 cup brown rice
-
Shrimp and Vegetable Kebabs (see below)
Treat
- 2 Keebler Sandies Cookies
Ensure you drink plenty of water - aim for 8-10 glasses per day.
Recipes
Veggie Cheeseburger
Ingredients:
1 vegetable burger (about 120 calories, such as Gardenburger) 1 slice
reduced-fat cheese on 1 whole wheat hamburger bun 2 teaspoons low-fat mayo
mustard tomato slices lettuce
Instructions:
Cook 1 vegetable burger (about 120 calories, such as Gardenburger) according to
package directions. Melt 1 slice reduced-fat cheese on top and place in 1 whole
wheat hamburger bun with 2 teaspoons low-fat mayo, mustard, tomato slices and
lettuce.
Lemon Couscous
Ingredients:
2⁄3 cup water 1⁄2 teaspoon butter Dash of salt 1⁄2 cup dry whole wheat couscous 2 tablespoons raisins 1 teaspoon grated lemon zest.
Instructions:
In a small saucepan, bring the water, butter, and salt to a boil. Add the
couscous. Cover, turn off the heat, and let stand for 5 minutes. Fluff with a
fork. Add the raisins and lemon zest. Toss to combine.
Fish with Olives and Capers
Ingredients:
2 teaspoons olive oil 1 clove garlic, chopped 1 can (14 ounces) whole tomatoes Pepper to taste 2 fish fillets, such as red snapper, tilapia, or other fish (5–6 ounces each) 2 1⁄2 tablespoons chopped fresh basil 2 tablespoons chopped, pitted black olives (preferably kalamata or Moroccan) 1 teaspoon capers, chopped
Instructions:
In a large nonstick skillet, warm the oil over medium heat. Add the garlic and
stir for 30 seconds. Add the tomatoes. Bring to a boil, breaking the tomatoes
into coarse chunks with a spoon. Reduce the heat to medium-low and simmer for 10
minutes. Season with pepper. Add the fish and spoon the sauce over it to cover
completely. Cover and simmer for 10 minutes, or until the fish flakes easily.
Transfer just the fish to a serving dish. Stir the basil, olives, and capers
into the tomatoes. Simmer for 30 seconds and pour over the fish
Shrimp and Vegetable Kebabs
Ingredients:
6 ounces large raw shrimp (about 14 shrimp), peeled 2 medium onions, cut into wedges 1 cup small whole mushrooms or portobello mushrooms, cut into large wedges 2⁄3 cup cherry or grape tomatoes Juice of 1 lemon 1 tablespoon olive oil 1 clove garlic, crushed Salt and pepper to taste 2 tablespoons chopped fresh dill, parsley, or basil (optional).
Instructions:
If using wooden skewers, soak them in cold water for about 10 minutes. Preheat
the broiler or outdoor grill. Alternate the shrimp and about half of the onions
on 2 skewers. Alternate the mushrooms, tomatoes, and the remaining onions on 2
skewers. In a small bowl, mix the lemon juice, oil, and garlic or garlic powder.
Pour half into a cup and set aside. Brush the remainder over the skewers and
discard any that’s left. Place the vegetable skewers on a broiler pan or outdoor grill. Broil or grill for about 2 minutes, then turn. Add the shrimp skewers. Cook for 5 to 7 minutes, turning all the skewers after about 3 minutes. Using a clean brush, brush the skewers with the reserved lemon mixture. (A clean brush prevents possible contamination with bacteria from raw shrimp on first brush.) Season with salt and pepper. Sprinkle with the herbs (if using).
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