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, 127g protein, 106g net carbs, 65g fat, 21g fiber per day) cannot be customized.
Day 1
1600cal, 103g protein, 112g net carbs, 72g fat, 23g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (364cal, 15p, 56c, 4f)
2 container (213cal, 20p, 22c, 5f)
2 egg(s) (257cal, 14p, 2c, 19f)
5 1/3 oz steak (403cal, 32p, 5c, 28f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
Day 2
1600cal, 164g protein, 68g net carbs, 68g fat, 17g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
14 2/3 oz (429cal, 87p, 0c, 9f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
2 egg(s) (257cal, 14p, 2c, 19f)
4 oz (160cal, 25p, 0c, 6f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 3
1625cal, 106g protein, 111g net carbs, 72g fat, 27g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 egg(s) (257cal, 14p, 2c, 19f)
1/2 serving(s) (266cal, 23p, 30c, 5f)
1 serving(s) (242cal, 14p, 7c, 17f)
Day 4
1550cal, 106g protein, 127g net carbs, 59g fat, 23g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 cup (14cal, 1p, 2c, 0f)
1 container (107cal, 10p, 11c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (266cal, 23p, 30c, 5f)
1 serving(s) (242cal, 14p, 7c, 17f)
Day 5
1650cal, 110g protein, 125g net carbs, 68g fat, 23g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1 serving(s) (286cal, 29p, 20c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 cup (14cal, 1p, 2c, 0f)
1 container (107cal, 10p, 11c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
5 1/3 oz (311cal, 24p, 0c, 24f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
Day 6
1600cal, 149g protein, 100g net carbs, 59g fat, 18g fiber
1 egg(s) (69cal, 6p, 0c, 5f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
6 oz (424cal, 41p, 16c, 20f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 oz (370cal, 64p, 2c, 12f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 7
1600cal, 149g protein, 100g net carbs, 59g fat, 18g fiber
1 egg(s) (69cal, 6p, 0c, 5f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
6 oz (424cal, 41p, 16c, 20f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 oz (370cal, 64p, 2c, 12f)
1 serving(s) (183cal, 3p, 36c, 0f)
Grocery List (54 items)
Fats and Oils
Oil
1/2 oz (15mL)
Olive oil
1 oz (33mL)
Balsamic vinaigrette
2 tbsp (31mL)
Other
Guacamole
2 tbsp (31g)
Cottage cheese & fruit cup
4 container (532g)
Stir-fry sauce
2 3/4 tbsp (45g)
Edamame, dry roasted
1 cup (90g)
Chicken, drumsticks, with skin
1/3 lbs (151g)
Dairy and Egg Products
Eggs
10 large (500g)
String cheese
2 stick (56g)
Butter
1/6 stick (20g)
Whole milk
1/4 gallon (840mL)
Fresh mozzarella cheese
4 oz (113g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Baked Products
Bread
2 slice(s) (64g)
Vegetables and Vegetable Products
Cucumber
2/3 cucumber (8-1/4") (201g)
Fresh parsley
2 sprigs (2g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (643g)
Frozen mixed veggies
1/2 lbs (243g)
Shallots
1/3 shallot (38g)
Fresh cilantro
2 tbsp, chopped (6g)
Onion
1/8 small (9g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Sugar snap peas
1 cup, whole (63g)
Frozen broccoli
1/4 package (71g)
Fruits and Fruit Juices
Lemon juice
1/2 tsp (3mL)
Lime juice
2 tsp (10mL)
Avocados
1 avocado(s) (201g)
Spices and Herbs
Ground cumin
1/3 tsp (1g)
Salt
1/4 oz (6g)
Black pepper
1 tsp, ground (2g)
Garlic powder
1/2 dash (0g)
Balsamic vinegar
1/4 tbsp (4mL)
Fresh basil
2 tbsp, chopped (5g)
Paprika
2 dash (1g)
Lemon pepper
1 1/4 tbsp (9g)
Legumes and Legume Products
Chickpeas, canned
5/8 can (261g)
Cereal Grains and Pasta
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Long-grain white rice
4 tbsp (46g)
Quinoa, uncooked
1/2 cup (85g)
Brown rice
4 tbsp (48g)
All-purpose flour
1/3 cup (42g)
Soups, Sauces, and Gravies
Vegetable broth
1/8 cup(s) (mL)
Apple cider vinegar
1/4 tbsp (0mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Frank's red hot sauce
1 tbsp (14mL)
Beef Products
Sirloin steak, raw
1/3 lbs (151g)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (952g)
Pork Products
Pork tenderloin, raw
1 lbs (416g)
Beverages
Water
2 cup(s) (474mL)
Protein powder
1 scoop (1/3 cup ea) (31g)
Nut and Seed Products
Almonds
6 1/3 oz (23 whole kernels) (179g)
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs (336g)
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
3. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Spiced chickpea tabbouleh bowl
365 cals, 15p, 56c, 4f (per meal)
1/2 tsp (3mL)
1 1/3 sprigs (1g)
1/3 roma tomato (27g)
1/6 cucumber (8-1/4") (50g)
1/3 tsp (1g)
1/6 tsp (1mL)
1/3 can (149g)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
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. Steak with shallot sauce
405 cals, 32p, 5c, 28f (per meal)
1 tsp (5mL)
1 tsp (5g)
1/8 cup(s) (mL)
1/3 shallot (38g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Season steak on all sides with some salt and pepper.
2
Heat half of the oil in a skillet over medium-high heat. Add steak and cook to desired doneness, 4-8 minutes per side. Remove steak and set aside to rest.
3
Lower heat to medium and add in remaining oil and the shallots to the pan. Stir and cook for about 2 minutes until lightly softened. Stir in vegetable broth and cook for about 2-4 minutes until the broth is reduced by about half. Turn off the heat and stir in butter until fully melted.
4
Pour shallot sauce over steak and serve.
2. Mixed vegetables
75 cals, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
1. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
2 tbsp, chopped (6g)
2 tsp (10mL)
1 avocado(s) (201g)
6 large (300g)
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
dinner prep - 1 days
1. Simple chicken breast
160 cals, 25p, 0c, 6f (per meal)
4 oz (112g)
2 dash (2g)
2 dash, ground (1g)
1/4 tbsp (4mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Pork tenderloin
430 cals, 87p, 0c, 9f (per meal)
1 lbs (416g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
dinner prep - 2 days
1. Chicken stir fry with rice
265 cals, 23p, 30c, 5f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
6 oz (168g)
1 dash (1g)
2 dash, ground (1g)
1/4 tbsp (4mL)
1/2 10oz package (142g)
2 2/3 tbsp (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, heat half of the oil in a skillet over medium-high heat. When hot, add the cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
4
Return chicken to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until chicken is fully cooked.
7
Serve over rice.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
snack prep - 2 days
1. Sugar snap peas
15 cals, 1p, 2c, 0f (per meal)
1 cup, whole (63g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
3. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
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.
dinner prep - 1 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
2 2/3 tsp (13mL)
1/2 tsp (3mL)
2/3 dash (1g)
2/3 dash, ground (0g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package's instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch prep - 2 days
1. Almond crusted tilapia
425 cals, 41p, 16c, 20f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1/3 cup (42g)
2 dash (1g)
1 tbsp (15mL)
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
3/4 tbsp (11g)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
breakfast prep - 2 days
1. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
3. 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.
dinner prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.