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1683 calorie diet plan no. 45829. 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 1683-Calorie Diet plan created by Linda
1600-Calorie Diet
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Linda
(Female)
Michigan, United States
Total Calories: 1683
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9. 1683-Calorie Diet Plan
10. 1683-Calorie Diet Plan
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1683 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1683-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
80 g - INF%
Total saturated fat in this plan:
27 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
407 mg - INF%
Total sodium in this plan:
3706 mg - INF%
Total carbohydrates in this plan:
161 g - INF%
Total dietary fiber in this plan:
12 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 1683 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
105 - 147
 
CARBS
40 - 60%
%
Range in Grams
168 - 253
 
FAT
15 - 25%
%
Range in Grams
28 - 47
Based on
Selected Ratio		   Calculated Protein Limit
126 g		   Calculated Carbs Limit
211 g		   Calculated Fat Limit
37 g
Breakfast
305 Calories
  17.13   23.77   15.29
Lunch
418 Calories
  13.33   38.47   24.48
Dinner
805 Calories
  46.56   64.64   39.64
Snack
155 Calories
  5.28   33.64   0.18
TOTAL  
82 g
Below Range
105 - 147
 
161 g
Below Range
168 - 253
 
80 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

Linda created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Linda chose Coffee - Brewed, Margarine - Blue Bonet Light Soft Spread Margarine, Milk - 1 cup milk, Poached Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, White Bread - Toasted White Bread. For lunch Linda chose Bologna - 1 medium slice bologna, Lettuce - Salad with Assorted Vegetables, Margarine - Blue Bonet Light Soft Spread Margarine, Salad Dressing - French Dressing, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water. For dinner Linda chose Carrots - 1 can carrot, Chicken Thighs - 1 small thigh, Macaroni and Cheese - Macaroni & Cheese (Boxed), Margarine - Blue Bonet Light Soft Spread Margarine, Mashed Potatoes - 1 cup mashed potato, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For snack Linda chose Apples - 1 small appl, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt.

With all the food items consumed during the day using this 1600-calorie meal plan, Linda's total caloric consumption added to 1683 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Linda 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 1683 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 105 - 147 82 Fail
CARBS 168 - 253 161 Fail
FAT 28 - 47 80 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 105 - 147 82 Fail
CARBS 126 - 211 161 Pass
FAT 47 - 65 80 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 168 - 211 82 Fail
CARBS 42 - 84 161 Fail
FAT 56 - 75 80 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1683 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1683 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Coffee - Brewed 3 6 0.84g 0 0.15g
Margarine - Blue Bonet Light Soft Spread Margarine 1 40 0 0 4.5g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Poached Eggs - 1 large egg 1 73 6.26g 0.38g 4.95g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
White Bread - Toasted White Bread 1 64 1.98g 11.97g 0.88g
  Total: 305 17.13g 23.77g 15.29g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bologna - 1 medium slice bologna 2 174 8.62g 3.12g 13.94g
Lettuce - Salad with Assorted Vegetables 1 12 0.63g 2.77g 0.12g
Margarine - Blue Bonet Light Soft Spread Margarine 1 40 0 0 4.5g
Salad Dressing - French Dressing 2 64 0.12g 8.64g 4.16g
Toast - 1 regular slice toast 2 128 3.96g 23.94g 1.76g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 418 13.33g 38.47g 24.48g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 can carrot 0.5 52 1.32g 12.19g 0.32g
Chicken Thighs - 1 small thigh 2 270 27.34g 0 16.9g
Macaroni and Cheese - Macaroni & Cheese (Boxed) 0.5 193 7.64g 27.15g 5.8g
Margarine - Blue Bonet Light Soft Spread Margarine 1 40 0 0 4.5g
Mashed Potatoes - 1 cup mashed potato 0.5 128 2.22g 13.88g 7.31g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 805 46.57g 64.64g 39.64g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 155 5.28g 33.64g 0.18g
  Total: 1683 82.31g 160.52g 79.59g
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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 1683  Calories from Fat 716
% Daily Value*
Total Fat 79.59g INF%
Saturated Fat 26.79g INF%
Polyunsaturated Fat 17.91g  
Monounsaturated Fat 26.7g
Cholesterol 407mg INF%
Sodium 3705.5mg INF%
Potassium 0mg  
Total Carbohydrates 160.52g INF%
Dietary Fiber 11.95g INF%
Sugars 74.83g | ABOVE RECOMMENDED LIMIT: 25g‏ 299%
Protein 82.3g
Vitamin A 613%
Vitamin C 33%
Calcium 114%
Iron 45%
*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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