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1600-Calorie Diet Plans

A 1600-Calorie Diet plan created by Dylan

1600-Calorie Diet
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Dylan
(Male)
British Colombia, Canada
Total Calories: 1600
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1600 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 1600-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
36 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
835 mg - INF%
Total sodium in this plan:
3032 mg - INF%
Total carbohydrates in this plan:
204 g - INF%
Total dietary fiber in this plan:
34 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 1600 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
100 - 140
 
CARBS
40 - 60%
%
Range in Grams
160 - 240
 
FAT
15 - 25%
%
Range in Grams
27 - 44
Based on
Selected Ratio
  Calculated Protein Limit
120 g
  Calculated Carbs Limit
200 g
  Calculated Fat Limit
36 g
Breakfast
347 Calories
  19.53   30.31   17.03
Lunch
679 Calories
  62.36   85.84   8.18
Dinner
441 Calories
  33.88   57.31   9.48
Snack
133 Calories
  4.41   30.41   1.2
TOTAL  
120 g
Within Range
100 - 140
 
204 g
Within Range
160 - 240
 
36 g
Within Range
27 - 44
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

Dylan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Dylan chose Bananas - 1 medium banana, Hard Boiled Eggs - 1 medium egg, Omelets - Omelet with Vegetables, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Dylan chose Chicken - 1 Roasted Breast, Rice - Regular Brown Rice, Sweet Potato - Baked Sweet Potato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Dylan chose Asparagus - 1/2 cup asparagu, Broccoli - 1 cup chopped broccoli, Rice - Regular Brown Rice, Tilapia - Baked or Broiled Tilapia, Water - 16 fl oz Bottled Water. For snack Dylan chose Baby Carrots - 1 cup Chopped Carrots, Celery - 1 cup chopped celery, Spinach - 1 cup spinach, Strawberries - 1 cup strawberri, Water - 16 fl oz Bottled Water.

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

Below is the nutritional breakdown for each meal set up by Dylan 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 1600 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 100 - 140 120 Pass
CARBS 160 - 240 204 Pass
FAT 27 - 44 36 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 100 - 140 120 Pass
CARBS 120 - 200 204 Fail
FAT 44 - 62 36 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 160 - 200 120 Fail
CARBS 40 - 80 204 Fail
FAT 53 - 71 36 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1600 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 1600 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Hard Boiled Eggs - 1 medium egg 2 136 11.02g 0.98g 9.3g
Omelets - Omelet with Vegetables 1 106 7.22g 2.38g 7.34g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 347 19.53g 30.31g 17.03g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Sweet Potato - Baked Sweet Potato 1 180 4.02g 41.42g 0.3g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 679 62.36g 85.84g 8.18g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1/2 cup asparagu 1 13 1.47g 2.6g 0.08g
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Tilapia - Baked or Broiled Tilapia 1 128 21.73g 0.39g 3.77g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 441 33.88g 57.31g 9.48g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 cup Chopped Carrots 1 52 1.19g 12.26g 0.31g
Celery - 1 cup chopped celery 2 28 1.4g 6g 0.34g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Strawberries - 1 cup strawberri 1 46 0.96g 11.06g 0.43g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 133 4.41g 30.41g 1.2g
  Total: 1600 120.18g 203.87g 35.89g
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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 1600  Calories from Fat 323
% Daily Value*
Total Fat 35.89g INF%
Saturated Fat 9.35g INF%
Polyunsaturated Fat 8.41g  
Monounsaturated Fat 13.31g
Cholesterol 835mg INF%
Sodium 3032mg INF%
Potassium 0mg  
Total Carbohydrates 203.87g INF%
Dietary Fiber 34.3g INF%
Sugars 55.86g | ABOVE RECOMMENDED LIMIT: 37.5g 149%
Protein 120.18g
Vitamin A 1418%
Vitamin C 427%
Calcium 88%
Iron 84%
*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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