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A 1688-Calorie Diet plan created by Julie
1600-Calorie Diet
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Julie
(Female)
Florida, United States
Total Calories: 1688
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7. 1688-Calorie Diet Plan
8. 1688-Calorie Diet Plan
9. 1688-Calorie Diet Plan
10. 1688-Calorie Diet Plan
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1688 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 1688-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
57 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
87 mg - INF%
Total sodium in this plan:
3035 mg - INF%
Total carbohydrates in this plan:
244 g - INF%
Total dietary fiber in this plan:
28 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 1688 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
106 - 148
 
CARBS
40 - 60%
%
Range in Grams
169 - 253
 
FAT
15 - 25%
%
Range in Grams
28 - 47
Based on
Selected Ratio		   Calculated Protein Limit
127 g		   Calculated Carbs Limit
211 g		   Calculated Fat Limit
38 g
Breakfast
503 Calories
  10.17   99.08   8.81
Lunch
535 Calories
  38.16   37.51   27.03
Dinner
240 Calories
  8.81   41.37   6.39
Snack
410 Calories
  8.9   65.7   14.75
TOTAL  
66 g
Below Range
106 - 148
 
244 g
Within Range
169 - 253
 
57 g
Above Range
28 - 47
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?
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Julie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Julie chose Bananas - 1 small banana, Biscuits - Belvita Breakfast Biscuits, Fruit - Blueberries, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt. For lunch Julie chose Cottage Cheese - Cottage Cheese with Fruit, Crackers - 1 Whole Wheat Cracker, Hummus - Roasted Garlic Hummus, Hummus - Traditional Hummus, Mayonnaise - Light Mayonnaise, Tuna - Tuna Fish in Water, Vegetable Juice - Mostly Tomato Vegetable Juice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Julie chose Bologna - Turkey Bologna, Broccoli - 1 cup chopped broccoli, Brown Rice - Minute Rice Instatn whole grain Brown Rice, Water - 16 fl oz Bottled Water. For snack Julie chose Almonds - 10 almonds, Apples - 1 medium appl, Nutrition Bars - Nature Valley Oats & Honey, Popcorn - 1 bag 100 Calorie Butter Mini Popcorn Bags, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Julie's total caloric consumption added to 1688 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Julie 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 1688 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 106 - 148 66 Fail
CARBS 169 - 253 244 Pass
FAT 28 - 47 57 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 106 - 148 66 Fail
CARBS 127 - 211 244 Fail
FAT 47 - 66 57 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 169 - 211 66 Fail
CARBS 42 - 85 244 Fail
FAT 56 - 75 57 Pass

Healthy Meal Plans
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Is this a healthy meal plan? See below...  
Some basic analysis of this 1688 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1688 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, 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
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Biscuits - Belvita Breakfast Biscuits 1 230 3g 36g 8g
Fruit - Blueberries 1 83 1.07g 21.01g 0.48g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 503 10.17g 99.08g 8.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - Cottage Cheese with Fruit 1 110 12.08g 5.21g 4.35g
Crackers - 1 Whole Wheat Cracker 3 54 1.05g 8.22g 2.07g
Hummus - Roasted Garlic Hummus 1 50 1g 5g 3g
Hummus - Traditional Hummus 1 70 2g 6g 5g
Mayonnaise - Light Mayonnaise 2 98 0.26g 2.46g 9.92g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Vegetable Juice - Mostly Tomato Vegetable Juice 1 44 1.69g 10.62g 0.17g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 535 38.16g 37.51g 27.03g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bologna - Turkey Bologna 1 59 3.24g 1.33g 4.55g
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Brown Rice - Minute Rice Instatn whole grain Brown Rice 1 150 3g 34g 1.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 240 8.81g 41.37g 6.39g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Nutrition Bars - Nature Valley Oats & Honey 1 190 4g 29g 6g
Popcorn - 1 bag 100 Calorie Butter Mini Popcorn Bags 1 90 2g 18g 2.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 410 8.9g 65.7g 14.75g
  Total: 1688 66.04g 243.66g 56.98g
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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 1688  Calories from Fat 513
% Daily Value*
Total Fat 56.98g INF%
Saturated Fat 9.22g INF%
Polyunsaturated Fat 16.75g  
Monounsaturated Fat 19.95g
Cholesterol 87mg INF%
Sodium 3035mg INF%
Potassium 0mg  
Total Carbohydrates 243.66g INF%
Dietary Fiber 27.6g INF%
Sugars 93.99g | ABOVE RECOMMENDED LIMIT: 25g‏ 376%
Protein 66.04g
Vitamin A 35%
Vitamin C 284%
Calcium 64%
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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