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A 3260-Calorie Diet plan created by Lt

1600-Calorie Diet
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Lt
(Female)
Florida, United States
Total Calories: 3260
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7. 1630-Calorie Diet Plan
8. 3260-Calorie Diet Plan
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3260 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 3260-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
143 g - 231%
Total saturated fat in this plan:
39 g - 204%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
1080 mg - 379%
Total sodium in this plan:
3704 mg - 162%
Total carbohydrates in this plan:
259 g - 91%
Total dietary fiber in this plan:
50 g - 211%
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 this meal plan is at or below 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 3260 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
204 - 285
 
CARBS
40 - 60%
%
Range in Grams
326 - 489
 
FAT
15 - 25%
%
Range in Grams
54 - 91
Based on
Selected Ratio
  Calculated Protein Limit
245 g
  Calculated Carbs Limit
408 g
  Calculated Fat Limit
72 g
Breakfast
980 Calories
  46.44   79.6   56.72
Lunch
704 Calories
  85.06   59.14   14.66
Dinner
1404 Calories
  94.42   100.6   71
Snack
172 Calories
  24.54   19.5   0.24
TOTAL  
250 g
Within Range
204 - 285
 
259 g
Below Range
326 - 489
 
143 g
Above Range
54 - 91
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

Lt created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lt chose Hard Boiled Eggs - 1 large egg, Milk - 1/2 cup milk, Oatmeal - Quaker Oats Old Fashion Oatmeal, Peanut Butter - Regular, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water. For lunch Lt chose Chicken - Light Meat without Skin, Grapefruits - 1 small grapefruit, Lettuce - Salad with Assorted Vegetables, Soups - Vegetable Beef Soup, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water. For dinner Lt chose Avocados - 1/2 avocado, Beef - T-Bone Steak, Lettuce - Salad with Assorted Vegetables, Shrimp - Baked or Broiled, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water, Yam - Baked Yam. For snack Lt chose Blueberries - 1/4 cup blueberries, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt.

With all the food items consumed during the day using this 1600-calorie meal plan, Lt's total caloric consumption added to 3260 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lt 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: Dec 23rd, 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 3260 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 204 - 285 250 Pass
CARBS 326 - 489 259 Fail
FAT 54 - 91 143 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 204 - 285 250 Pass
CARBS 245 - 408 259 Pass
FAT 91 - 127 143 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 326 - 408 250 Fail
CARBS 82 - 163 259 Fail
FAT 109 - 145 143 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3260 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 3260 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols 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
Hard Boiled Eggs - 1 large egg 2 154 12.52g 1.12g 10.56g
Milk - 1/2 cup milk 2 146 7.86g 11.02g 7.92g
Oatmeal - Quaker Oats Old Fashion Oatmeal 2 300 10g 54g 6g
Peanut Butter - Regular 2 376 16.06g 12.52g 32.24g
Tea - 1 mug Green Tea 2 4 0 0.94g 0
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 980 46.44g 79.6g 56.72g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Light Meat without Skin 2 392 70.1g 0 10.22g
Grapefruits - 1 small grapefruit 2 128 2.52g 32.32g 0.4g
Lettuce - Salad with Assorted Vegetables 2 24 1.26g 5.54g 0.24g
Soups - Vegetable Beef Soup 2 156 11.18g 20.34g 3.8g
Tea - 1 mug Green Tea 2 4 0 0.94g 0
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 704 85.06g 59.14g 14.66g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 2 322 4.02g 17.14g 29.46g
Beef - T-Bone Steak 2 480 43.98g 0 32.46g
Lettuce - Salad with Assorted Vegetables 2 24 1.26g 5.54g 0.24g
Shrimp - Baked or Broiled 2 258 41.1g 1.96g 8.46g
Tea - 1 mug Green Tea 2 4 0 0.94g 0
Water - 1 cup (8 fl oz) water 4 0 0 0 0
Yam - Baked Yam 2 316 4.06g 75.02g 0.38g
  Total: 1404 94.42g 100.6g 71g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1/4 cup blueberries 2 42 0.54g 10.5g 0.24g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 2 130 24g 9g 0
  Total: 172 24.54g 19.5g 0.24g
  Total: 3260 250.46g 258.84g 142.62g
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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 3260  Calories from Fat 1284
% Daily Value*
Total Fat 142.62g 231%
Saturated Fat 38.78g 204%
Polyunsaturated Fat 23.66g  
Monounsaturated Fat 65.22g
Cholesterol 1080mg 379%
Sodium 3704mg 162%
Potassium 0mg  
Total Carbohydrates 258.84g 91%
Dietary Fiber 50g 211%
Sugars 77.54g | ABOVE RECOMMENDED LIMIT: 25g 310%
Protein 250.46g
Vitamin A 14%
Vitamin C 404%
Calcium 66%
Iron 150%
*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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