1600 calorie macro meal plan

In just a few clicks, generate your own 1600 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.

Option 1: Generate your own plan

Generate Plan

This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.

Option 2: Sample plan

This sample plan (1600cal, 102g protein, 105g net carbs, 76g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Egg in an eggplant, lowfat greek yogurt
Chunky canned soup (creamy), avocado, milk
Pan fried tilapia, roasted rosemary sweet potatoes , buttered green beans
Walnuts, pretzels
Tue
Wed
Easy garlic chicken, roasted rosemary sweet potatoes , buttered lima beans
Thu
High-protein granola bar, sunflower seeds
Bbq chicken stuffed sweet potatoes, milk, simple sauteed spinach
Fri
Higher-calorie breakfast cereal, string cheese
Sat
Pan seared breaded tilapia, sweet potato wedges, simple sauteed spinach
Cajun lime shrimp, buttered green beans
Dairy and Egg Products
Lowfat flavored greek yogurt
3 (5.3 oz) container(s) (450g)
Eggs
3 medium (132g)
Whole milk
1/3 gallon (1320mL)
Butter
3/4 stick (86g)
String cheese
2 stick (56g)
Vegetables and Vegetable Products
Eggplant
3 1 inch (2.5 cm) slice(s) (180g)
Frozen green beans
2 1/3 cup (282g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Lima beans, frozen
3/8 package (10 oz) (107g)
Garlic
6 1/2 clove(s) (20g)
Fresh spinach
16 cup(s) (480g)
Fats and Oils
Oil
2/3 oz (22mL)
Olive oil
6 1/2 tbsp (98mL)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Barbecue sauce
2 2/3 tbsp (48g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1/2 tbsp (8mL)
Limes
1 fruit (2" dia) (67g)
Spices and Herbs
Salt
5/8 oz (18g)
Black pepper
5/24 oz (6g)
Rosemary
3 1/2 tsp (4g)
Cajun seasoning
1 tbsp (7g)
Finfish and Shellfish Products
Tilapia, raw
1 lb (448g)
Shrimp, raw
1 lb (454g)
Snacks
Pretzels, hard, salted
4 oz (113g)
High-protein granola bar
3 bar (120g)
Nut and Seed Products
Walnuts
3/4 cup shelled (50 halves) (75g)
Sunflower kernels
1 1/2 oz (43g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lb (734g)
Baked Products
Bread crumbs
1 1/2 cup (162g)
Breakfast Cereals
Higher-calorie breakfast cereal
1 serving (48g)
Cereal Grains and Pasta
All-purpose flour
4 tsp (10g)
breakfast prep - 3 days
1. Egg in an eggplant
110 cals, 6p, 1c, 9f (per meal)
  • Eggplant
    1 1 inch (2.5 cm) slice(s) (60g)
  • Oil
    1 tsp (5mL)
  • Eggs
    1 medium (44g)
  • 1
    Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
    2
    Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
    3
    Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
    4
    Add salt and pepper to taste and serve with eggplant circle that had been set aside.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • lunch prep - 3 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 1/2 can (~19 oz) (800g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    3. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • dinner prep - 2 days
    1. Pan fried tilapia
    225 cals, 34p, 0c, 10f (per meal)
  • ,
  • Tilapia, raw
    3/4 lb (336g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Roasted rosemary sweet potatoes
    210 cals, 2p, 25c, 9f (per meal)
  • Sweet potatoes, cut into 1" cubes
    1 1/3 sweetpotato, 5" long (280g)
  • Rosemary
    2 tsp (2g)
  • Olive oil
    4 tsp (20mL)
  • Salt
    2/3 tsp (4g)
  • Black pepper
    2/3 tsp, ground (2g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
    2
    Combine all ingredients in a medium mixing bowl and toss to coat.
    3
    Spread sweet potatoes evenly over the baking sheet.
    4
    Cook in the oven for about 30 minutes until golden.
    5
    Remove from oven and serve.
    3. Buttered green beans
    100 cals, 2p, 4c, 8f (per meal)
  • Frozen green beans
    1 1/3 cup (161g)
  • Salt
    1 dash (0g)
  • Black pepper
    1 dash (0g)
  • Butter
    4 tsp (18g)
  • 1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
    snack prep - 4 days
    1. Walnuts
    130 cals, 3p, 1c, 12f (per meal)
  • ,
  • Walnuts
    3 tbsp shelled (50 halves) (19g)
  • 2. Pretzels
    110 cals, 3p, 22c, 1f (per meal)
  • Pretzels, hard, salted
    1 oz (28g)
  • 1
    Serving note: 1 oz = approx. 110 calories of pretzels
    dinner prep - 3 days
    1. Easy garlic chicken
    425 cals, 44p, 29c, 14f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    18 oz (510g)
  • Butter
    3 tbsp (43g)
  • Garlic, crushed
    4 1/2 clove(s) (14g)
  • Bread crumbs
    1 1/2 cup (162g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375 degrees F (190 degrees C).
    2
    In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
    3
    Place coated chicken in a lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.
    2. Roasted rosemary sweet potatoes
    105 cals, 1p, 12c, 5f (per meal)
  • Sweet potatoes, cut into 1" cubes
    1 sweetpotato, 5" long (210g)
  • Rosemary
    1/2 tbsp (2g)
  • Olive oil
    1 tbsp (15mL)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
    2
    Combine all ingredients in a medium mixing bowl and toss to coat.
    3
    Spread sweet potatoes evenly over the baking sheet.
    4
    Cook in the oven for about 30 minutes until golden.
    5
    Remove from oven and serve.
    3. Buttered lima beans
    55 cals, 2p, 5c, 2f (per meal)
  • Lima beans, frozen
    3/8 package (10 oz) (107g)
  • Salt
    1 1/2 dash (1g)
  • Butter
    1/2 tbsp (7g)
  • Black pepper
    3/4 dash, ground (0g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in butter, salt, and pepper; stir until butter is melted.
    3
    Serve.
    breakfast prep - 3 days
    1. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • 2. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • lunch prep - 2 days
    1. Bbq chicken stuffed sweet potatoes
    260 cals, 27p, 28c, 3f (per meal)
  • ,
  • Sweet potatoes, halved
    1 sweetpotato, 5" long (210g)
  • Barbecue sauce
    2 2/3 tbsp (48g)
  • Boneless skinless chicken breast, raw
    1/2 lb (224g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
    2
    Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
    3
    Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
    4
    Bake until soft, about 35 minutes.
    5
    In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
    6
    Top each potato with equal spoonfuls of chicken.
    7
    Serve.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • 3. Simple sauteed spinach
    150 cals, 5p, 4c, 11f (per meal)
  • Garlic, diced
    1 1/2 clove (5g)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Fresh spinach
    12 cup(s) (360g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    snack prep - 2 days
    1. Higher-calorie breakfast cereal
    125 cals, 4p, 19c, 2f (per meal)
  • Whole milk
    4 tbsp (60mL)
  • Higher-calorie breakfast cereal
    1/2 serving (24g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • lunch prep - 1 days
    1. Pan seared breaded tilapia
    200 cals, 24p, 8c, 8f (per meal)
  • Butter, melted
    1 tsp (5g)
  • All-purpose flour
    4 tsp (10g)
  • Tilapia, raw
    1/4 lb (112g)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Olive oil
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
    2. Sweet potato wedges
    175 cals, 2p, 24c, 6f (per meal)
  • Oil
    1/2 tbsp (8mL)
  • Sweet potatoes, cut into wedges
    2/3 sweetpotato, 5" long (140g)
  • Salt
    1/3 tsp (2g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C) and grease a baking sheet.
    2
    Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
    3
    Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
    3. Simple sauteed spinach
    100 cals, 4p, 2c, 7f (per meal)
  • Garlic, diced
    1/2 clove (2g)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    1 dash (1g)
  • Olive oil
    1/2 tbsp (8mL)
  • Fresh spinach
    4 cup(s) (120g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    dinner prep - 1 days
    1. Cajun lime shrimp
    430 cals, 92p, 2c, 6f (per meal)
  • Shrimp, raw, peeled and deveined
    1 lb (454g)
  • Cajun seasoning
    1 tbsp (7g)
  • Limes, juiced
    1 fruit (2" dia) (67g)
  • Olive oil
    1 tbsp (15mL)
  • 1
    Mix together the Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add the shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.
    2
    Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.
    3
    Cook the shrimp on grill or in pan until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
    4
    Serve.
    2. Buttered green beans
    145 cals, 2p, 6c, 11f (per meal)
  • Frozen green beans
    1 cup (121g)
  • Salt
    3/4 dash (0g)
  • Black pepper
    3/4 dash (0g)
  • Butter
    1 tbsp (14g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
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