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1600-Calorie Diet Plans

A 1616-Calorie Diet plan created by Tameka

1600-Calorie Diet
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Tameka
(Female)
Texas, United States
Total Calories: 1616
1. 1616-Calorie Diet Plan
2. 1616-Calorie Diet Plan
3. 1616-Calorie Diet Plan
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1616 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 1616-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
77 g - INF%
Total saturated fat in this plan:
34 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
594 mg - INF%
Total sodium in this plan:
3206 mg - INF%
Total carbohydrates in this plan:
156 g - INF%
Total dietary fiber in this plan:
9 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 1616 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 - 142
 
CARBS
40 - 60%
%
Range in Grams
162 - 243
 
FAT
15 - 25%
%
Range in Grams
27 - 45
Based on
Selected Ratio
  Calculated Protein Limit
121 g
  Calculated Carbs Limit
202 g
  Calculated Fat Limit
36 g
Breakfast
439 Calories
  19.44   53.6   15.92
Lunch
555 Calories
  39.12   26.38   31.63
Dinner
133 Calories
  17.59   8.91   3.51
Snack
489 Calories
  6.09   66.99   26.16
TOTAL  
82 g
Below Range
101 - 142
 
156 g
Below Range
162 - 243
 
77 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

Tameka created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tameka chose Bread - White Bread, Orange Juice - Minute Maid Pure squeezed no pulp, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Tameka chose Beef - 1 large patty beef, Bread - White Bread, Colby Cheese - 1 slice colby cheese, Sodas - 1 can (12 fl oz) soda, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Tameka chose Broccoli - 1 cup flowerets, Turkey Breast - 1 oz turkey breast, Water - 16 fl oz Bottled Water. For snack Tameka chose Granola Bars - Chocolate Coated Soft Chocolate Chip Granola Bar, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Tameka's total caloric consumption added to 1616 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tameka 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 1616 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 - 142 82 Fail
CARBS 162 - 243 156 Fail
FAT 27 - 45 77 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 101 - 142 82 Fail
CARBS 121 - 202 156 Pass
FAT 45 - 63 77 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 162 - 202 82 Fail
CARBS 41 - 81 156 Fail
FAT 54 - 72 77 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1616 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 Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1616 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Foods Enriched With Plant Sterols.

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
Bread - White Bread 1 133 3.82g 25.3g 1.64g
Orange Juice - Minute Maid Pure squeezed no pulp 1 110 2g 26g 0
Scrambled Eggs - 1 large egg 2 196 13.62g 2.3g 14.28g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 439 19.44g 53.6g 15.92g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - 1 large patty beef 1 312 28.65g 0 21g
Bread - White Bread 1 133 3.82g 25.3g 1.64g
Colby Cheese - 1 slice colby cheese 1 110 6.65g 0.72g 8.99g
Sodas - 1 can (12 fl oz) soda 1 0 0 0.36g 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: 555 39.12g 26.38g 31.63g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Turkey Breast - 1 oz turkey breast 3 87 14.52g 3.57g 1.41g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 133 17.59g 8.91g 3.51g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Granola Bars - Chocolate Coated Soft Chocolate Chip Granola Bar 3 489 6.09g 66.99g 26.16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 489 6.09g 66.99g 26.16g
  Total: 1616 82.24g 155.88g 77.22g
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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 1616  Calories from Fat 695
% Daily Value*
Total Fat 77.22g INF%
Saturated Fat 34.44g INF%
Polyunsaturated Fat 7.49g  
Monounsaturated Fat 28.25g
Cholesterol 594mg INF%
Sodium 3206mg INF%
Potassium 0mg  
Total Carbohydrates 155.88g INF%
Dietary Fiber 9.3g INF%
Sugars 34.24g | ABOVE RECOMMENDED LIMIT: 25g 137%
Protein 82.24g
Vitamin A 6%
Vitamin C 175%
Calcium 85%
Iron 70%
*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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