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A 1633-Calorie Diet plan created by Elizabeth

1600-Calorie Diet
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Elizabeth
(Female)
Ohio, United States
Total Calories: 1633
1. 1633-Calorie Diet Plan
2. 1633-Calorie Diet Plan
3. 1633-Calorie Diet Plan
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1633 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 1633-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 - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
348 mg - INF%
Total sodium in this plan:
1096 mg - INF%
Total carbohydrates in this plan:
150 g - INF%
Total dietary fiber in this plan:
15 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 1633 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
102 - 143
 
CARBS
40 - 60%
%
Range in Grams
163 - 245
 
FAT
15 - 25%
%
Range in Grams
27 - 45
Based on
Selected Ratio
  Calculated Protein Limit
123 g
  Calculated Carbs Limit
204 g
  Calculated Fat Limit
36 g
Breakfast
301 Calories
  33.56   33.15   3.32
Lunch
313 Calories
  26.47   37.6   8.08
Dinner
313 Calories
  26.47   37.6   8.08
Snack
706 Calories
  55.76   41.76   36.69
TOTAL  
142 g
Within Range
102 - 143
 
150 g
Below Range
163 - 245
 
56 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

Elizabeth created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elizabeth chose Egg Whites - 1 cup egg white, Oatmeal - 1/4 cup Oats, Strawberries - 1/2 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Elizabeth chose Asparagus - 1/2 cup asparagu, Brown Rice - 1/4 cup Whole Grain Brown Rice, Ground Turkey - 3 oz 93/7 Ground Turkey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Elizabeth chose Asparagus - 1/2 cup asparagu, Brown Rice - 1/4 cup Whole Grain Brown Rice, Ground Turkey - 3 oz 93/7 Ground Turkey, Water - 16 fl oz Bottled Water. For snack Elizabeth chose Broccoli - 1 oz broccoli, Ground Turkey - 3 oz cooked, Ice Creams - 1 Light Ice Cream Sandwich, Protein Powder - 100% Vanilla Whey Protein Powder, Walnuts - 1/4 cup pieces walnut, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Elizabeth's total caloric consumption added to 1633 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Elizabeth 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 1633 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 102 - 143 142 Pass
CARBS 163 - 245 150 Fail
FAT 27 - 45 56 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 102 - 143 142 Pass
CARBS 123 - 204 150 Pass
FAT 45 - 64 56 Pass
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 163 - 204 142 Fail
CARBS 41 - 82 150 Fail
FAT 54 - 73 56 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1633 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.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1633 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Omega 3 Fatty Acid Rich Foods 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
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Oatmeal - 1/4 cup Oats 1 152 6.59g 25.85g 2.69g
Strawberries - 1/2 cup strawberri 1 23 0.48g 5.53g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 301 33.56g 33.15g 3.32g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1/2 cup asparagu 1 13 1.47g 2.6g 0.08g
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
Ground Turkey - 3 oz 93/7 Ground Turkey 1 140 21g 0 7g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 313 26.47g 37.6g 8.08g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1/2 cup asparagu 1 13 1.47g 2.6g 0.08g
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
Ground Turkey - 3 oz 93/7 Ground Turkey 1 140 21g 0 7g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 313 26.47g 37.6g 8.08g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 oz broccoli 1 10 0.8g 1.88g 0.1g
Ground Turkey - 3 oz cooked 1 196 22.79g 0 10.95g
Ice Creams - 1 Light Ice Cream Sandwich 1 184 4.6g 32.77g 4.08g
Protein Powder - 100% Vanilla Whey Protein Powder 1 120 23g 3g 2g
Walnuts - 1/4 cup pieces walnut 1 196 4.57g 4.11g 19.56g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 706 55.76g 41.76g 36.69g
  Total: 1633 142.26g 150.11g 56.17g
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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 1633  Calories from Fat 506
% Daily Value*
Total Fat 56.17g INF%
Saturated Fat 12.4g INF%
Polyunsaturated Fat 18.46g  
Monounsaturated Fat 8.78g
Cholesterol 348mg INF%
Sodium 1096mg INF%
Potassium 0mg  
Total Carbohydrates 150.11g INF%
Dietary Fiber 15g INF%
Sugars 29.28g | ABOVE RECOMMENDED LIMIT: 25g 117%
Protein 142.26g
Vitamin A 24%
Vitamin C 126%
Calcium 58%
Iron 59%
*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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