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A 1660-Calorie Diet plan created by Rob

1600-Calorie Diet
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Rob
(Male)
California, United States
Total Calories: 1660
1. 1660-Calorie Diet Plan
2. 1660-Calorie Diet Plan
3. 1660-Calorie Diet Plan
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5. 1660-Calorie Diet Plan
6. 1660-Calorie Diet Plan
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1660 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 1660-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
51 g - INF%
Total saturated fat in this plan:
14 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
123 mg - INF%
Total sodium in this plan:
2115 mg - INF%
Total carbohydrates in this plan:
229 g - INF%
Total dietary fiber in this plan:
22 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 1660 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
Breakfast
512 Calories
  19.89   89.43   10.41
Lunch
336 Calories
  10.36   44.58   14.26
Dinner
324 Calories
  35.67   6.47   16.56
Snack
488 Calories
  21.12   88.36   10.2
TOTAL  
87 g
Below Range
104 - 145
 
229 g
Within Range
166 - 249
 
51 g
Above 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

Rob created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rob chose Grapefruits - 1 large grapefruit, Milk - 1 cup milk, Oatmeal - 1 packet Spice & Sugar, Protein Powder - 1 scoop, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Rob chose Apples - Fuji Apple Fuji Apple, Peanut Butter - 1 Peanut Butter and Jelly Sandwich, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rob chose ChickenBreast - 4 oz, Cucumbers - 1 cup chopped cucumber, Salad Dressing - Salad Dressing, Tomatoes - 1 medium slice tomato, Water - 16 fl oz Bottled Water. For snack Rob chose Coffee - 1 mug (8 fl oz) coffee, Nutrition Bars - Chocolate Brownie, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Rob's total caloric consumption added to 1660 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rob 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 1660 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 87 Fail
CARBS 166 - 249 229 Pass
FAT 28 - 46 51 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 104 - 145 87 Fail
CARBS 125 - 208 229 Fail
FAT 46 - 65 51 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 166 - 208 87 Fail
CARBS 42 - 83 229 Fail
FAT 55 - 74 51 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1660 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1660 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 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
Grapefruits - 1 large grapefruit 1 106 2.09g 26.83g 0.33g
Milk - 1 cup milk 1 146 7.86g 11.03g 7.93g
Oatmeal - 1 packet Spice & Sugar 1 153 4.13g 30.61g 2.02g
Protein Powder - 1 scoop 1 107 5.81g 20.96g 0.13g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 512 19.89g 89.43g 10.41g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - Fuji Apple Fuji Apple 1 9 0.04g 2.35g 0.03g
Peanut Butter - 1 Peanut Butter and Jelly Sandwich 1 327 10.32g 42.23g 14.23g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 336 10.36g 44.58g 14.26g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Cucumbers - 1 cup chopped cucumber 1 16 0.78g 2.87g 0.21g
Salad Dressing - Salad Dressing 2 120 0.26g 2.82g 12.34g
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 324 35.67g 6.47g 16.56g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 mug (8 fl oz) coffee 4 8 1.12g 0.36g 0.2g
Nutrition Bars - Chocolate Brownie 2 480 20g 88g 10g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 488 21.12g 88.36g 10.2g
  Total: 1660 87.04g 228.84g 51.43g
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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 1660  Calories from Fat 463
% Daily Value*
Total Fat 51.43g INF%
Saturated Fat 14.01g INF%
Polyunsaturated Fat 12.22g  
Monounsaturated Fat 13.82g
Cholesterol 123mg INF%
Sodium 2115mg INF%
Potassium 0mg  
Total Carbohydrates 228.84g INF%
Dietary Fiber 22g INF%
Sugars 130.04g | ABOVE RECOMMENDED LIMIT: 37.5g 347%
Protein 87.04g
Vitamin A 66%
Vitamin C 444%
Calcium 146%
Iron 148%
*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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