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
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: Pre-made plan with PDF
This pre-made PDF plan (1600cal, 130g protein, 111g net carbs, 62g fat, 21g fiber per day) cannot be customized.
Day 1
1650cal, 117g protein, 134g net carbs, 63g fat, 22g fiber
1/2 serving(s) (153cal, 9p, 7c, 9f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
9 oz (449cal, 60p, 6c, 19f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 container (131cal, 14p, 13c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2/3 serving(s) (488cal, 18p, 59c, 18f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
Day 2
1575cal, 105g protein, 114g net carbs, 70g fat, 18g fiber
1/2 serving(s) (153cal, 9p, 7c, 9f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
2/3 serving(s) (257cal, 22p, 22c, 8f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 container (131cal, 14p, 13c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
10 2/3 oz (484cal, 38p, 19c, 28f)
1/4 cucumber (15cal, 1p, 3c, 0f)
Day 3
1625cal, 130g protein, 116g net carbs, 60g fat, 26g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 serving(s) (58cal, 1p, 9c, 0f)
2/3 serving(s) (257cal, 22p, 22c, 8f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (121cal, 4p, 10c, 4f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 4
1650cal, 150g protein, 118g net carbs, 55g fat, 24g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 serving(s) (294cal, 26p, 20c, 10f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 5
1575cal, 139g protein, 97g net carbs, 61g fat, 17g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
12 oz (543cal, 80p, 8c, 19f)
Day 6
1575cal, 139g protein, 97g net carbs, 61g fat, 17g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
12 oz (543cal, 80p, 8c, 19f)
Day 7
1600cal, 126g protein, 102g net carbs, 64g fat, 24g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 serving(s) (286cal, 29p, 20c, 8f)
1 container (131cal, 14p, 13c, 3f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Grocery List (55 items)
Vegetables and Vegetable Products
Onion
1 3/4 medium (2-1/2" dia) (197g)
Garlic
2 3/4 clove(s) (8g)
Fresh spinach
1 1/4 10oz package (355g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (797g)
Kale leaves
1 1/2 cup, chopped (60g)
Cucumber
1 cucumber (8-1/4") (301g)
Red onion
1/2 medium (2-1/2" dia) (63g)
Romaine lettuce
1 hearts (500g)
Carrots
9 medium (561g)
Fresh parsley
1/3 cup chopped (20g)
Red bell pepper
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
Zucchini
2/3 medium (131g)
Broccoli
2/3 cup chopped (61g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Frozen broccoli
1/2 package (142g)
Potatoes
2 medium (2+-1/4" to 3-1/4" dia.) (426g)
Bell pepper
3 medium (357g)
Beets, precooked (canned or refrigerated)
3 oz (85g)
Spices and Herbs
Thyme, dried
1/4 tbsp, leaves (1g)
Black pepper
5 g (5g)
Salt
1/2 oz (15g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Crushed red pepper
3/4 dash (0g)
Oregano, dried
1 tsp, ground (2g)
Paprika
3 dash (1g)
Taco seasoning mix
1 1/2 tbsp (13g)
Dairy and Egg Products
Cheese
5 tbsp, shredded (35g)
Eggs
12 1/2 large (625g)
Butter
1/3 stick (37g)
Parmesan cheese
1 1/2 oz (45g)
Whole milk
2 cup (526mL)
Fats and Oils
Olive oil
1 oz (36mL)
Salad dressing
3 oz (82mL)
Oil
2 1/3 oz (71mL)
Beverages
Water
4 cup(s) (993mL)
Baked Products
Bread
2 slice (64g)
Crackers
10 crackers (35g)
Bread crumbs
6 tbsp (41g)
Legumes and Legume Products
Lentils, raw
1 cup (184g)
Fruits and Fruit Juices
Green olives
9 large (40g)
Nectarine
2 medium (2-1/2" dia) (284g)
Grapes
2 cup (184g)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Fruit juice
21 1/3 fl oz (640mL)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1810g)
Chicken wings, with skin, raw
2/3 lbs (303g)
Ground turkey, raw
4 oz (113g)
Cereal Grains and Pasta
Uncooked dry pasta
1/4 lbs (133g)
Other
Cottage cheese & fruit cup
5 container (850g)
Soups, Sauces, and Gravies
Barbecue sauce
2 3/4 tbsp (46g)
Apple cider vinegar
3/8 tsp (0mL)
Finfish and Shellfish Products
Canned tuna
3 oz (85g)
Cod, raw
10 oz (283g)
Nut and Seed Products
Sunflower kernels
1/4 lbs (106g)
breakfast prep - 2 days
1. Herb & onion frittata
155 cals, 9p, 7c, 10f (per meal)
1/2 cup, chopped (80g)
2 dash, leaves (0g)
1 tbsp, shredded (7g)
1/2 dash (0g)
1/2 dash (0g)
1 large (50g)
1/2 tsp (3mL)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
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.
3. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 1 days
1. Spinach parmesan pasta
490 cals, 18p, 59c, 18f (per meal)
2 2/3 oz (76g)
1 tbsp (14g)
2/3 clove(s) (2g)
1/3 10oz package (95g)
2 2/3 tbsp (17g)
1 1/3 dash (1g)
1/4 tbsp, ground (2g)
1/8 cup(s) (26mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
snack prep - 2 days
1. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Bbq chicken wings
485 cals, 38p, 19c, 28f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbeque sauce to coat.
6
Serve.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Garlic chicken with orzo
255 cals, 22p, 22c, 8f (per meal)
2 tsp (10mL)
4 tsp (8g)
2/3 cup(s) (20g)
1/3 cup chopped (20g)
1/3 tsp (2g)
1/3 lbs (149g)
2/3 dash (0g)
2/3 clove(s) (2g)
1/3 cup orzo (57g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of lightly salted water to a boil. Add orzo pasta, cook for 8 to 10 minutes, until al dente, and drain.
2
Heat the oil in a skillet over medium-high heat, and cook the garlic and red pepper 1 minute, until garlic is golden brown.
3
Stir in chicken, season with salt, and cook 2 to 5 minutes, until lightly browned and juices run clear.
4
Reduce heat to medium, and mix in the parsley and cooked orzo. Place spinach in the skillet. Continue cooking 5 minutes, stirring occasionally, until spinach is wilted.
5
Serve topped with Parmesan cheese.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. One pan roasted chicken & veggies
400 cals, 54p, 7c, 16f (per meal)
16 oz (454g)
1 tsp, ground (2g)
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
1/3 cup cherry tomatoes (50g)
4 tsp (20mL)
1/3 medium (2-1/2" dia) (37g)
2/3 medium (131g)
4 dash (3g)
4 dash, ground (1g)
2/3 cup chopped (61g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
250 cals, 18p, 4c, 17f (per meal)
2 large (100g)
1 tsp (5mL)
2 cup(s) (60g)
2 tbsp (10g)
4 tbsp cherry tomatoes (37g)
4 dash (1g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
snack prep - 2 days
1. Tuna and crackers
140 cals, 11p, 11c, 6f (per meal)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Turkey-broccoli-sweet potato bowl
295 cals, 26p, 20c, 10f (per meal)
4 oz (113g)
1 dash (0g)
1/2 sweetpotato, 5" long (105g)
1/4 package (71g)
1 dash (1g)
1 dash, ground (0g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Carrot sticks
55 cals, 1p, 8c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
lunch prep - 2 days
1. Fish & chips
410 cals, 32p, 42c, 10f (per meal)
1 tbsp (15mL)
10 oz (283g)
1/2 large (25g)
6 tbsp (41g)
2 medium (2+-1/4" to 3-1/4" dia.) (426g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Toss the potatoes with the oil and some salt and pepper on a baking sheet. Bake 35-40 minutes, flipping them once, halfway through.
3
Meanwhile, sprinkle bread crumbs on a large plate and season with some salt and pepper. Also prepare a small bowl with the egg and a splash of water. Beat until combined.
4
Dip the cod into the egg and then coat it on all sides with the bread crumbs. Place on a baking sheet and bake for 15-20 minutes or until flaky.
5
Serve fish with potatoes.
dinner prep - 2 days
1. Southwest chicken
545 cals, 80p, 8c, 19f (per meal)
1 tbsp (15mL)
3 tbsp, shredded (21g)
1 1/2 tbsp (13g)
1 1/2 lbs (672g)
3 medium (357g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
335 cals, 40p, 8c, 15f (per meal)
6 oz (168g)
3/8 tsp (0mL)
1 1/2 dash, leaves (0g)
3/4 tbsp (11mL)
3/8 medium (23g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Chicken-broccoli-sweet potato bowl
285 cals, 29p, 20c, 8f (per meal)
1/4 package (71g)
1/2 sweetpotato, 5" long (105g)
2 dash (1g)
4 oz (112g)
2 dash (2g)
2 dash, ground (1g)
1 tsp (5mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.