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1664 calorie diet plan no. 902. 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 1664-Calorie Diet plan created by Ed
1600-Calorie Diet
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Ed
(Male)
Maryland, United States
Total Calories: 1664
1. 1664-Calorie Diet Plan
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1664 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1664-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
280 mg - INF%
Total sodium in this plan:
2270 mg - INF%
Total carbohydrates in this plan:
225 g - INF%
Total dietary fiber in this plan:
41 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 1664 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 - 146
 
CARBS
40 - 60%
%
Range in Grams
167 - 250
 
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
331 Calories
  9.68   52.41   9.69
Lunch
346 Calories
  13.59   49.94   10.26
Dinner
363 Calories
  38.75   25.17   11.77
Snack
624 Calories
  14.51   97.61   24.08
TOTAL  
77 g
Below Range
104 - 146
 
225 g
Within Range
167 - 250
 
56 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

Ed created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ed chose Milk - SILK ALMOND MILK, Oats - Oatmeal with Fruit, Seeds - Greens Organics Chia, Water - 1 cup (8 fl oz) water. For lunch Ed chose Apples - Generic Granny smith medium apple, Cherry Tomatoes - 1 cup cherry tomato, Chickpeas - 1 tbsp chickpea, Cucumbers - 1 cup chopped cucumber, Hard Boiled Eggs - 1 medium egg, Onions - 1/2 cup chopped onion, Seeds - Sunflower Seeds, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water. For dinner Ed chose Asparagus - 1 medium Spear, ChickenBreast - 4 oz, Potatoes - 1 small potato, Water - 1 cup (8 fl oz) water. For snack Ed chose Bananas - 1 medium banana, Carrots - 1 small carrot, Falafel - 4 Falafel Chickpea Balls, Hummus - Roasted Garlic Hummus, Peanut Butter - 1 tbsp peanut butter, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1600-calorie meal plan, Ed's total caloric consumption added to 1664 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ed 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 1664 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 - 146 77 Fail
CARBS 167 - 250 225 Pass
FAT 28 - 46 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 104 - 146 77 Fail
CARBS 125 - 208 225 Fail
FAT 46 - 65 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 167 - 208 77 Fail
CARBS 42 - 83 225 Fail
FAT 55 - 74 56 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1664 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 1664 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
Milk - SILK ALMOND MILK 1 60 1g 8g 2.5g
Oats - Oatmeal with Fruit 1 190 6.18g 37.81g 2.29g
Seeds - Greens Organics Chia 1 81 2.5g 6.6g 4.9g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 331 9.68g 52.41g 9.69g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Cherry Tomatoes - 1 cup cherry tomato 1 27 1.31g 5.84g 0.3g
Chickpeas - 1 tbsp chickpea 2 36 1.48g 6.78g 0.34g
Cucumbers - 1 cup chopped cucumber 1 16 0.78g 2.87g 0.21g
Hard Boiled Eggs - 1 medium egg 1 68 5.51g 0.49g 4.65g
Onions - 1/2 cup chopped onion 1 34 0.74g 8.09g 0.06g
Seeds - Sunflower Seeds 1 51 2.05g 1.69g 4.46g
Spinach - 1 cup spinach 2 14 1.72g 2.18g 0.24g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 346 13.59g 49.94g 10.26g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 medium Spear 5 15 1.75g 3.1g 0.1g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Potatoes - 1 small potato 1 164 2.55g 22.07g 7.7g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 363 38.75g 25.17g 11.77g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Carrots - 1 small carrot 2 40 0.92g 9.58g 0.24g
Falafel - 4 Falafel Chickpea Balls 1 180 5g 21g 9g
Hummus - Roasted Garlic Hummus 2 100 2g 10g 6g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 624 14.51g 97.61g 24.08g
  Total: 1664 76.53g 225.13g 55.8g
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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 1664  Calories from Fat 502
% Daily Value*
Total Fat 55.8g INF%
Saturated Fat 7.6g INF%
Polyunsaturated Fat 15.72g  
Monounsaturated Fat 13.86g
Cholesterol 280mg INF%
Sodium 2270mg INF%
Potassium 0mg  
Total Carbohydrates 225.13g INF%
Dietary Fiber 41.1g INF%
Sugars 81.68g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 218%
Protein 76.53g
Vitamin A 793%
Vitamin C 253%
Calcium 108%
Iron 118%
*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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