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1628 calorie diet plan no. 38730. Explore our member meal plans with a daily calorie limit of 1600 calories. Many 1600 calorie diet plans to choose from.

A 1628-Calorie Diet plan created by Yamilet
1600-Calorie Diet
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Yamilet
(Female)
Puerto Plata, Dominican Republic
Total Calories: 1628
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1628 Calories Diet Meal Plan

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Yamilet created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Yamilet chose Berries - Chinese Gooseberries (Kiwi Fruit), Cheese - Low Fat Cream Cheese, Tea - contributed Green Tea with Lemon and Honey 2, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For lunch Yamilet chose Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Ground Beef - 90% Lean Ground Beef, Mashed Potatoes - 1 medium Potato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Yamilet chose Couscous - 1/2 cup couscou, Fish - Tuna Fish in Water, Garden Salad - Garden Salad with Assorted Vegetables, Water - 16 fl oz Bottled Water. For snack Yamilet chose Almonds - 10 almonds, Apples - 1 medium appl, Papayas - 1 cup cubed, Protein Powder - 1 scoop, Sandwiches - Peanut Butter and Jelly Sandwich, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Yamilet's total caloric consumption added to 1628 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Yamilet 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 1628 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 102 - 143 76 Fail
CARBS 163 - 244 237 Pass
FAT 27 - 45 49 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 102 - 143 76 Fail
CARBS 122 - 204 237 Fail
FAT 45 - 63 49 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 163 - 204 76 Fail
CARBS 41 - 82 237 Fail
FAT 54 - 72 49 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1628 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1628 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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.
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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 1628  Calories from Fat 440
% Daily Value*
Total Fat 48.89g INF%
Saturated Fat 13.77g INF%
Polyunsaturated Fat 10.16g  
Monounsaturated Fat 20.5g
Cholesterol 118mg INF%
Sodium 1721mg INF%
Potassium 0mg  
Total Carbohydrates 236.6g INF%
Dietary Fiber 38g INF%
Sugars 107.69g | ABOVE RECOMMENDED LIMIT: 25g‏ 431%
Protein 76.14g
Vitamin A 43%
Vitamin C 846%
Calcium 83%
Iron 105%
*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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