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A 1603-Calorie Diet plan created by Toni

1600-Calorie Diet
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Toni
(Female)
California, United States
Total Calories: 1603
1. 1603-Calorie Diet Plan
2. 1603-Calorie Diet Plan
3. 1603-Calorie Diet Plan
4. 1603-Calorie Diet Plan
5. 1603-Calorie Diet Plan
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1603 Calories Diet Meal Plan

1600-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1603-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
73 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
363 mg - INF%
Total sodium in this plan:
2362 mg - INF%
Total carbohydrates in this plan:
105 g - INF%
Total dietary fiber in this plan:
19 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1603 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
100 - 140
 
CARBS
40 - 60%
%
Range in Grams
160 - 241
 
FAT
15 - 25%
%
Range in Grams
27 - 45
Based on
Selected Ratio
  Calculated Protein Limit
120 g
  Calculated Carbs Limit
201 g
  Calculated Fat Limit
36 g
Breakfast
252 Calories
  5.37   57.69   1.93
Lunch
602 Calories
  64.69   9.38   33.97
Dinner
726 Calories
  67.8   32.52   37.34
Snack
23 Calories
  0.58   5.63   0.13
TOTAL  
138 g
Within Range
100 - 140
 
105 g
Below Range
160 - 241
 
73 g
Above Range
27 - 45
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1600-calorie diet meal plan?
Print

Toni created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Toni chose Oatmeal - 1 packet Plain, Peaches - Peaches in Juice Pack, Tea - Leaf Tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Toni chose Almonds - 1/4 cup slivered, Celery - 1/2 cup chopped celery, Chicken - 1 Roasted Breast, Mayonnaise - Light Mayonnaise, Seasoning - Lemon Juice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Toni chose Alfalfa - 1 tbsp Parsley, Butter - 1 pat, Cheddar Cheese - 1/4 cup diced cheddar cheese, Chicken - 1 Roasted Breast, Garlic - 1 tsp garlic, Mushrooms - 1/2 cup pieces or slices, Olives - 1 cup sliced or chopped, Onions - 1 tbsp chopped onion, Seasoning - Lemon Juice, Sour Cream - Fat Free Sour Cream, Tomatoes - 1 cup chopped or sliced, Tortillas - 1 Corn Tortilla, Water - 16 fl oz Bottled Water. For snack Toni chose Melons - 1 wedge, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Toni's total caloric consumption added to 1603 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Toni for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1600-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 21st, 2023


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1603 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 100 - 140 138 Pass
CARBS 160 - 241 105 Fail
FAT 27 - 45 73 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 100 - 140 138 Pass
CARBS 120 - 201 105 Fail
FAT 45 - 62 73 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 160 - 201 138 Fail
CARBS 40 - 80 105 Fail
FAT 53 - 71 73 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1603 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1603 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Oatmeal - 1 packet Plain 1 140 3.79g 28.06g 1.85g
Peaches - Peaches in Juice Pack 1 110 1.58g 28.92g 0.08g
Tea - Leaf Tea 1 2 0 0.71g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 252 5.37g 57.69g 1.93g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1/4 cup slivered 1 156 5.74g 5.33g 13.67g
Celery - 1/2 cup chopped celery 1 7 0.35g 1.5g 0.09g
Chicken - 1 Roasted Breast 1 386 58.41g 0 15.25g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 602 64.69g 9.38g 33.97g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Alfalfa - 1 tbsp Parsley 1 1 0.11g 0.24g 0.03g
Butter - 1 pat 1 36 0.04g 0 4.06g
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 133 8.22g 0.42g 10.94g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Garlic - 1 tsp garlic 1 4 0.18g 0.93g 0.01g
Mushrooms - 1/2 cup pieces or slices 1 8 1.08g 1.15g 0.12g
Olives - 1 cup sliced or chopped 1 156 1.22g 7.18g 14.99g
Onions - 1 tbsp chopped onion 1 4 0.09g 1.01g 0.01g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Sour Cream - Fat Free Sour Cream 1 12 0.5g 2.5g 0
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Tortillas - 1 Corn Tortilla 1 52 1.37g 10.71g 0.68g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 726 67.8g 32.52g 37.34g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Melons - 1 wedge 1 23 0.58g 5.63g 0.13g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 23 0.58g 5.63g 0.13g
  Total: 1603 138.44g 105.22g 73.37g
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Rating: 3
Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1603  Calories from Fat 660
% Daily Value*
Total Fat 73.37g INF%
Saturated Fat 20.01g INF%
Polyunsaturated Fat 13.72g  
Monounsaturated Fat 34.14g
Cholesterol 363mg INF%
Sodium 2362mg INF%
Potassium 0mg  
Total Carbohydrates 105.22g INF%
Dietary Fiber 19.4g INF%
Sugars 51.29g | ABOVE RECOMMENDED LIMIT: 25g 205%
Protein 138.44g
Vitamin A 122%
Vitamin C 136%
Calcium 89%
Iron 89%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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