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A 1607-Calorie Diet plan created by Lester

1600-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1607
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1607 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 1607-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
40 g - 55%
Total saturated fat in this plan:
10 g - 43%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
395 mg - 143%
Total sodium in this plan:
3923 mg - 178%
Total carbohydrates in this plan:
133 g - 48%
Total dietary fiber in this plan:
23 g - 82%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1607 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
101 - 141
 
CARBS
40 - 60%
%
Range in Grams
161 - 241
 
FAT
15 - 25%
%
Range in Grams
27 - 45
Based on
Selected Ratio
  Calculated Protein Limit
121 g
  Calculated Carbs Limit
201 g
  Calculated Fat Limit
36 g
Breakfast
190 Calories
  16.36   27.09   1.1
Lunch
455 Calories
  57.64   24.85   12.74
Dinner
535 Calories
  40.31   49.9   19.52
Snack
427 Calories
  55.91   31.15   6.89
TOTAL  
170 g
Above Range
101 - 141
 
133 g
Below Range
161 - 241
 
40 g
Within 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Apples - Fuji Apple Fuji Apple, Egg Whites - 1/2 cup egg white, Toast - 1 piece Melba Toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Lester chose ChickenBreast - 1 medium breast, Mayonnaise - Regular Mayonnaise, Multigrain Bread - 1 thin slice multigrain bread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lester chose Broccoli - 1 cup chopped broccoli, Brown Rice - 1 cup Brown Rice with Tomato Sauce, ChickenBreast - 1 thin slice chickenbreast, Ground Chicken - 4 oz cooked, Water - 16 fl oz Bottled Water. For snack Lester chose ChickenBreast - 1 medium breast, Protein Powder - Equate fiber powder, Toast - 1 piece Melba Toast, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Lester's total caloric consumption added to 1607 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Jan 21st, 2013


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 1607 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 101 - 141 170 Fail
CARBS 161 - 241 133 Fail
FAT 27 - 45 40 Pass
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 101 - 141 170 Fail
CARBS 121 - 201 133 Pass
FAT 45 - 62 40 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 161 - 201 170 Pass
CARBS 40 - 80 133 Fail
FAT 54 - 71 40 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1607 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1607 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Apples - Fuji Apple Fuji Apple 3 27 0.12g 7.05g 0.09g
Egg Whites - 1/2 cup egg white 1 63 13.24g 0.89g 0.21g
Toast - 1 piece Melba Toast 5 100 3g 19.15g 0.8g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 190 16.36g 27.09g 1.1g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Multigrain Bread - 1 thin slice multigrain bread 2 116 4.6g 21.34g 1.74g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 455 57.64g 24.85g 12.74g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Brown Rice - 1 cup Brown Rice with Tomato Sauce 1 228 5.27g 43.86g 3.82g
ChickenBreast - 1 thin slice chickenbreast 1 11 2.15g 0 0.25g
Ground Chicken - 4 oz cooked 1 265 30.32g 0 15.11g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 535 40.31g 49.9g 19.52g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Protein Powder - Equate fiber powder 3 45 0 12g 0
Toast - 1 piece Melba Toast 5 100 3g 19.15g 0.8g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 427 55.91g 31.15g 6.89g
  Total: 1607 170.22g 132.99g 40.25g
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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 1607  Calories from Fat 362
% Daily Value*
Total Fat 40.25g 55%
Saturated Fat 9.81g 43%
Polyunsaturated Fat 10.95g  
Monounsaturated Fat 14.27g
Cholesterol 395mg 143%
Sodium 3923mg 178%
Potassium 0mg  
Total Carbohydrates 132.99g 48%
Dietary Fiber 22.7g 82%
Sugars 17.35g ‏ 46%
Protein 170.22g
Vitamin A 15%
Vitamin C 167%
Calcium 43%
Iron 62%
*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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