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1653 calorie diet plan no. 2793. 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 1653-Calorie Diet plan created by Art

1600-Calorie Diet
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Mississippi, United States
Total Calories: 1653
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1653 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 1653-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 - Eggs
Nutrition Facts - Fish & Seafood
Nutrition Facts - Meat
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
51 g - 78%
Total saturated fat in this plan:
19 g - 94%
Total trans fat in this plan:
Total cholesterol in this plan:
481 mg - 160%
Total sodium in this plan:
2848 mg - 119%
Total carbohydrates in this plan:
173 g - 58%
Total dietary fiber in this plan:
17 g - 68%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended


Macronutrient calculation for this 1653 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.
25 - 35%
Range in Grams
103 - 145
40 - 60%
Range in Grams
165 - 248
15 - 25%
Range in Grams
28 - 46
Based on
Selected Ratio
  Calculated Protein Limit
124 g
  Calculated Carbs Limit
207 g
  Calculated Fat Limit
37 g
248 Calories
  14.5   12.96   14.97
571 Calories
  31.11   82.42   12.94
834 Calories
  74.13   77.68   22.64
0 Calories
  0   0   0
120 g
Within Range
103 - 145
173 g
Within Range
165 - 248
51 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?

Art created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Art chose Bacon - 1 medium slice bacon, Coffee - 1 mug (8 fl oz) coffee, Fried Eggs - 1 jumbo. For lunch Art chose Bread - Rye Bread, Coffee - 1 mug (8 fl oz) coffee, Mayonnaise - Light Mayonnaise, Tomatoes - 1 large tomato, Tuna - Chicken of the Sea Tuna (solid white) albacore in water (3 oz can). For dinner Art chose Beef - 4 oz boneless, Chicken - Skinless Chicken Grilled Chicken Breast, Cod - Baked or Broiled Cod, Coffee - 1 mug (8 fl oz) coffee, Potatoes - 1 large potato, Spinach - 1 oz spinach.

With all the food items consumed during the day using this 1600-calorie meal plan, Art's total caloric consumption added to 1653 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Art 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: Mar 26th, 2015

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 1653 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 103 - 145 120 Pass
CARBS 165 - 248 173 Pass
FAT 28 - 46 51 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 103 - 145 120 Pass
CARBS 124 - 207 173 Pass
FAT 46 - 64 51 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 165 - 207 120 Fail
CARBS 41 - 83 173 Fail
FAT 55 - 73 51 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1653 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 1653 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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Name Servings Calories Protein Carbs Total Fat
Bacon - 1 medium slice bacon 2 86 5.92g 0.22g 6.68g
Coffee - 1 mug (8 fl oz) coffee 1 67 0.5g 12.24g 1.9g
Fried Eggs - 1 jumbo 1 95 8.08g 0.5g 6.39g
  Total: 248 14.5g 12.96g 14.97g
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Name Servings Calories Protein Carbs Total Fat
Bread - Rye Bread 2 332 10.88g 61.82g 4.22g
Coffee - 1 mug (8 fl oz) coffee 1 67 0.5g 12.24g 1.9g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Tomatoes - 1 large tomato 1 33 1.6g 7.13g 0.36g
Tuna - Chicken of the Sea Tuna (solid white) albacore in water (3 oz can) 1 90 18g 0 1.5g
  Total: 571 31.11g 82.42g 12.94g
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Name Servings Calories Protein Carbs Total Fat
Beef - 4 oz boneless 1 286 30.95g 0 17.02g
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 17g 0 0
Cod - Baked or Broiled Cod 1 104 17.78g 0.35g 3.05g
Coffee - 1 mug (8 fl oz) coffee 1 67 0.5g 12.24g 1.9g
Potatoes - 1 large potato 1 281 6.28g 63.03g 0.45g
Spinach - 1 oz spinach 2 14 1.62g 2.06g 0.22g
  Total: 834 74.13g 77.68g 22.64g
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Name Servings Calories Protein Carbs Total Fat
No item was selected for this meal.
  Total: 1653 119.74g 173.06g 50.55g
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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
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 1653  Calories from Fat 455
% Daily Value*
Total Fat 50.55g 78%
Saturated Fat 18.86g 94%
Polyunsaturated Fat 7.92g  
Monounsaturated Fat 17.41g
Cholesterol 481mg 160%
Sodium 2848mg 119%
Potassium 0mg  
Total Carbohydrates 173.06g 58%
Dietary Fiber 17.1g 68%
Sugars 49.92g | ABOVE RECOMMENDED LIMIT: 37.5g 133%
Protein 119.74g
Vitamin A 408%
Vitamin C 201%
Calcium 41%
Iron 86%
*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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