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A 1639-Calorie Diet plan created by Yamilet

1600-Calorie Diet
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Yamilet
(Female)
Puerto Plata, Dominican Republic
Total Calories: 1639
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1639 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 1639-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
66 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
290 mg - INF%
Total sodium in this plan:
2479 mg - INF%
Total carbohydrates in this plan:
159 g - INF%
Total dietary fiber in this plan:
17 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 1639 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
103 - 144
 
CARBS
40 - 60%
%
Range in Grams
164 - 246
 
FAT
15 - 25%
%
Range in Grams
27 - 46
Based on
Selected Ratio
  Calculated Protein Limit
123 g
  Calculated Carbs Limit
205 g
  Calculated Fat Limit
36 g
Breakfast
473 Calories
  41.63   32.44   19.42
Lunch
354 Calories
  28.17   38.92   10.27
Dinner
333 Calories
  21.61   23.95   17.2
Snack
479 Calories
  15.56   64.11   18.97
TOTAL  
107 g
Within Range
103 - 144
 
159 g
Below Range
164 - 246
 
66 g
Above Range
27 - 46
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

Yamilet created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Yamilet chose Coffee - 1 medium coffee, Fruit Salad - Fruit Salad in Water Pack, Turkey - Turkey Sausage, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Yamilet chose ChickenBreast - 3 oz Grilled Chicken Breast Strips, Pasta - Whole Wheat Pasta, Sauces - Pesto Sauce, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Yamilet chose Bulgur - 1/2 cup bulgur, Fish - Tuna Fish in Water, Garden Salad - Caesar Salad, Water - 16 fl oz Bottled Water. For snack Yamilet chose Almonds - 10 almonds, Granola - Hard Granola Bar, Water - 16 fl oz Bottled Water, Yogurt - Fruit.

With all the food items consumed during the day using this 1600-calorie meal plan, Yamilet's total caloric consumption added to 1639 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Yamilet 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 1639 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 103 - 144 107 Pass
CARBS 164 - 246 159 Fail
FAT 27 - 46 66 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 103 - 144 107 Pass
CARBS 123 - 205 159 Pass
FAT 46 - 64 66 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 164 - 205 107 Fail
CARBS 41 - 82 159 Fail
FAT 55 - 73 66 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1639 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 1639 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
Coffee - 1 medium coffee 1 135 8.81g 12.36g 5.51g
Fruit Salad - Fruit Salad in Water Pack 1 74 0.86g 19.28g 0.17g
Turkey - Turkey Sausage 2 264 31.96g 0.8g 13.74g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 473 41.63g 32.44g 19.42g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 3 oz Grilled Chicken Breast Strips 1 100 18g 1g 2g
Pasta - Whole Wheat Pasta 1 174 7.46g 37.16g 0.76g
Sauces - Pesto Sauce 1 80 2.71g 0.76g 7.51g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 354 28.17g 38.92g 10.27g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bulgur - 1/2 cup bulgur 1 76 2.8g 16.91g 0.22g
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Garden Salad - Caesar Salad 1 184 5.43g 7.04g 15.3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 333 21.61g 23.95g 17.2g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Granola - Hard Granola Bar 1 118 2.52g 16.1g 4.95g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 479 15.56g 64.11g 18.97g
  Total: 1639 106.97g 159.42g 65.86g
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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 1639  Calories from Fat 593
% Daily Value*
Total Fat 65.86g INF%
Saturated Fat 19.2g INF%
Polyunsaturated Fat 12.82g  
Monounsaturated Fat 28.2g
Cholesterol 290mg INF%
Sodium 2479mg INF%
Potassium 0mg  
Total Carbohydrates 159.42g INF%
Dietary Fiber 17.3g INF%
Sugars 62.48g | ABOVE RECOMMENDED LIMIT: 25g 250%
Protein 106.97g
Vitamin A 25%
Vitamin C 52%
Calcium 122%
Iron 56%
*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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