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1659 calorie diet plan no. 3003. Explore our member meal plans with a daily calorie limit of 1600 calories. Many 1600 calorie diet plans to choose from.

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A 1659-Calorie Diet plan created by Ken
1600-Calorie Diet
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Ken
(Male)
New York, United States
Total Calories: 1659
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1659 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 1659-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 - Fast Food
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
93 mg - INF%
Total sodium in this plan:
3033 mg - INF%
Total carbohydrates in this plan:
256 g - INF%
Total dietary fiber in this plan:
24 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 men, daily recommended minimum protein intake should be 56 gms per day. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1659 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
104 - 145
 
CARBS
40 - 60%
%
Range in Grams
166 - 249
 
FAT
15 - 25%
%
Range in Grams
28 - 46
Based on
Selected Ratio		   Calculated Protein Limit
125 g		   Calculated Carbs Limit
208 g		   Calculated Fat Limit
37 g
Morning Shake
120 Calories
  25   3   1
Breakfast
345 Calories
  15.1   55.22   7.26
Mid Morning Snk
115 Calories
  1.47   29.29   0.43
Lunch
265 Calories
  21.93   25.68   7.94
Snack
376 Calories
  5.26   82.09   6.83
Dinner
383 Calories
  6.94   46.23   19.12
Late Night Snk
55 Calories
  0.58   14.48   0.13
TOTAL  
76 g
Below Range
104 - 145
 
256 g
Above Range
166 - 249
 
43 g
Within Range
28 - 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

Ken created a meal plan that includes a plan for morning shake, breakfast, mid morning snk, lunch, snack, dinner and late night snk. For morning shake Ken chose Drink Mixes - HyVee Whey & Soy Protein. For breakfast Ken chose Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS, Crackers - 1 Cheese Cracker, Gum - Regular Gum, Quesadillas - Breakfast Quesadilla, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For mid morning snk Ken chose Bananas - 1 medium banana, Carrots - 1 oz carrot. For lunch Ken chose Carrots - 1 oz carrot, Cheddar Cheese - 1/4 cup diced cheddar cheese, Corn Chips - Fat Free Tortilla Corn Chips, Crackers - 1 Cheese Cracker, Fish - Tuna Fish in Water, Gum - Regular Gum, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For snack Ken chose Almonds - 10 almonds, Carrots - 1 oz carrot, Crackers - 1 Cheese Cracker, Grapes - 1/2 cup grap, Gum - Regular Gum, Pineapples - Pineapple in Juice Pack, Raisins - 50 raisins, Water - 16 fl oz Bottled Water. For dinner Ken chose Carrots - 1 oz carrot, Crackers - 1 Cheese Cracker, Gum - Regular Gum, Macaroni - Macaroni Salad, Water - 16 fl oz Bottled Water. For late night snk Ken chose Grapes - 1/2 cup grap.

With all the food items consumed during the day using this 1600-calorie meal plan, Ken's total caloric consumption added to 1659 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ken 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 1659 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 104 - 145 76 Fail
CARBS 166 - 249 256 Fail
FAT 28 - 46 43 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 104 - 145 76 Fail
CARBS 125 - 208 256 Fail
FAT 46 - 65 43 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 166 - 208 76 Fail
CARBS 42 - 83 256 Fail
FAT 55 - 74 43 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1659 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1659 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, 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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Morning Shake:
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Name Servings Calories Protein Carbs Total Fat
Drink Mixes - HyVee Whey & Soy Protein 1 120 25g 3g 1g
  Total: 120 25g 3g 1g
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS 1 110 2g 24g 1g
Crackers - 1 Cheese Cracker 1 5 0.1g 0.58g 0.25g
Gum - Regular Gum 1 10 0 2.64g 0.01g
Quesadillas - Breakfast Quesadilla 1 220 13g 28g 6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 345 15.1g 55.22g 7.26g
Mid Morning Snk:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
  Total: 115 1.47g 29.29g 0.43g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 84 6.16g 3.71g 4.94g
Corn Chips - Fat Free Tortilla Corn Chips 1 83 2.11g 16.41g 1.02g
Crackers - 1 Cheese Cracker 1 5 0.1g 0.58g 0.25g
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Gum - Regular Gum 1 10 0 2.64g 0.01g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 265 21.93g 25.68g 7.94g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
Crackers - 1 Cheese Cracker 1 5 0.1g 0.58g 0.25g
Grapes - 1/2 cup grap 1 55 0.58g 14.48g 0.13g
Gum - Regular Gum 1 10 0 2.64g 0.01g
Pineapples - Pineapple in Juice Pack 1 149 1.05g 39.09g 0.2g
Raisins - 50 raisins 1 78 0.8g 20.59g 0.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 376 5.26g 82.09g 6.83g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
Crackers - 1 Cheese Cracker 1 5 0.1g 0.58g 0.25g
Gum - Regular Gum 1 10 0 2.64g 0.01g
Macaroni - Macaroni Salad 1 358 6.66g 40.67g 18.82g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 383 6.94g 46.23g 19.12g
Late Night Snk:
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Name Servings Calories Protein Carbs Total Fat
Grapes - 1/2 cup grap 1 55 0.58g 14.48g 0.13g
  Total: 55 0.58g 14.48g 0.13g
  Total: 1659 76.28g 255.99g 42.71g
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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 1659  Calories from Fat 384
% Daily Value*
Total Fat 42.71g INF%
Saturated Fat 11.34g INF%
Polyunsaturated Fat 14.67g  
Monounsaturated Fat 13.31g
Cholesterol 93mg INF%
Sodium 3033mg INF%
Potassium 0mg  
Total Carbohydrates 255.99g INF%
Dietary Fiber 24.2g INF%
Sugars 123.48g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 329%
Protein 76.28g
Vitamin A 329%
Vitamin C 116%
Calcium 97%
Iron 91%
*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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