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A 1689-Calorie Diet plan created by Kristie

1600-Calorie Diet
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Kristie
(Female)
Illinois, United States
Total Calories: 1689
1. 1689-Calorie Diet Plan
2. 1689-Calorie Diet Plan
3. 1689-Calorie Diet Plan
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6. 1689-Calorie Diet Plan
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1689 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 1689-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
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:
54 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
763 mg - INF%
Total sodium in this plan:
2007 mg - INF%
Total carbohydrates in this plan:
210 g - INF%
Total dietary fiber in this plan:
23 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 1689 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
395 Calories
  23.64   25.4   21.96
Lunch
496 Calories
  14.2   82.18   13.68
Dinner
428 Calories
  46.19   28.71   12.97
Snack
370 Calories
  11.77   73.21   4.96
TOTAL  
96 g
Below Range
106 - 148
 
210 g
Within Range
169 - 253
 
54 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?
Print

Kristie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kristie chose Bread - Multigrain Bread, Fried Eggs - 1 cup fried egg, Water - 1 bottle (16 fl oz) Unsweetened Carbonated Water, Water - 1 cup (8 fl oz) water. For lunch Kristie chose Bananas - 1 medium banana, Mayonnaise - Light Mayonnaise, Multigrain Bread - 1 regular slice multigrain bread, Nutrition Bars - Nature Valley Oats & Honey, Turkey Breast - 1 slice turkey breast, Water - 1 cup (8 fl oz) water. For dinner Kristie chose Couscous - 1/2 cup couscou, Fish - Wild Atlantic Salmon, Green Peas - 1/2 cup green pea, Water - 1 cup (8 fl oz) water. For snack Kristie chose Apples - 1 medium appl, Smoothies - 1 cup smoothi, Water - 1 cup (8 fl oz) water, Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom.

With all the food items consumed during the day using this 1600-calorie meal plan, Kristie's total caloric consumption added to 1689 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kristie 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 1689 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 96 Fail
CARBS 169 - 253 210 Pass
FAT 28 - 47 54 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 96 Fail
CARBS 127 - 211 210 Pass
FAT 47 - 66 54 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 96 Fail
CARBS 42 - 85 210 Fail
FAT 56 - 75 54 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1689 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 1689 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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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bread - Multigrain Bread 1 131 5.2g 24.13g 1.98g
Fried Eggs - 1 cup fried egg 1 264 18.44g 1.27g 19.98g
Water - 1 bottle (16 fl oz) Unsweetened Carbonated Water 1 0 0 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 395 23.64g 25.4g 21.96g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Multigrain Bread - 1 regular slice multigrain bread 2 130 5.2g 24.12g 1.98g
Nutrition Bars - Nature Valley Oats & Honey 1 190 4g 29g 6g
Turkey Breast - 1 slice turkey breast 1 22 3.58g 0.88g 0.35g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 496 14.2g 82.18g 13.68g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Couscous - 1/2 cup couscou 1 88 2.98g 18.23g 0.13g
Fish - Wild Atlantic Salmon 1 281 39.28g 0 12.55g
Green Peas - 1/2 cup green pea 1 59 3.93g 10.48g 0.29g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 428 46.19g 28.71g 12.97g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Smoothies - 1 cup smoothi 1 198 3.41g 41.15g 3.23g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom 1 100 8g 13g 1.5g
  Total: 370 11.77g 73.21g 4.96g
  Total: 1689 95.8g 209.5g 53.57g
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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 1689  Calories from Fat 482
% Daily Value*
Total Fat 53.57g INF%
Saturated Fat 12.37g INF%
Polyunsaturated Fat 15.86g  
Monounsaturated Fat 18.16g
Cholesterol 763mg INF%
Sodium 2007mg INF%
Potassium 0mg  
Total Carbohydrates 209.5g INF%
Dietary Fiber 23g INF%
Sugars 101.6g | ABOVE RECOMMENDED LIMIT: 25g 406%
Protein 95.8g
Vitamin A 18%
Vitamin C 130%
Calcium 45%
Iron 64%
*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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