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 (1600cals, 121g protein, 105g net carbs, 65g fat 28g fiber per day) cannot be customized.
Day 1
1625cals, 116g protein, 109g net carbs, 71g fat 20g fiber per day
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 can(s) (213cal, 11p, 23c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 container (139cal, 20p, 8c, 3f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 2
1600cals, 126g protein, 88g net carbs, 74g fat 19g fiber per day
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (293cal, 31p, 23c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
8 oz (316cal, 51p, 1c, 12f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
Day 3
1600cals, 126g protein, 74g net carbs, 78g fat 23g fiber per day
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 sandwich(es) (336cal, 21p, 29c, 14f)
1 serving(s) (171cal, 9p, 12c, 7f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 celery stalk (7cal, 0p, 1c, 0f)
8 oz (316cal, 51p, 1c, 12f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
Day 4
1600cals, 121g protein, 99g net carbs, 67g fat 28g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1/2 sandwich(es) (336cal, 21p, 29c, 14f)
1 serving(s) (171cal, 9p, 12c, 7f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 celery stalk (7cal, 0p, 1c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
4 serving(s) (164cal, 11p, 16c, 1f)
Day 5
1600cals, 113g protein, 133g net carbs, 57g fat 21g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 burger(s) (399cal, 37p, 28c, 15f)
3 carrots(s) (158cal, 2p, 15c, 8f)
Day 6
1600cals, 122g protein, 116g net carbs, 55g fat 41g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 carrot(s) (54cal, 1p, 8c, 0f)
2 serving(s) (644cal, 38p, 50c, 21f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (317cal, 50p, 0c, 13f)
2 serving(s) (170cal, 2p, 24c, 4f)
Day 7
1600cals, 122g protein, 116g net carbs, 55g fat 41g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 carrot(s) (54cal, 1p, 8c, 0f)
2 serving(s) (644cal, 38p, 50c, 21f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (317cal, 50p, 0c, 13f)
2 serving(s) (170cal, 2p, 24c, 4f)
Grocery List (61 items)
Nut and Seed Products
Pistachios, shelled
4 tbsp (31g)
Almonds
2 3/4 oz (79g)
Almond butter
1 tbsp (16g)
Walnuts
4 tbsp, shelled (25g)
Sunflower kernels
4 tbsp (48g)
Soups, Sauces, and Gravies
Condensed canned chicken noodle soup
1 1/2 can (10.5 oz) (447g)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Other
Protein greek yogurt, flavored
1 container (150g)
Italian seasoning
4 dash (2g)
Flavored quinoa mix
1/4 package (4.9 oz) (35g)
Mixed greens
1 1/2 package (5.5 oz) (218g)
Teriyaki sauce
1 tbsp (15mL)
Vegetables and Vegetable Products
Baby carrots
36 medium (360g)
Tomatoes
3 medium whole (2-3/5" dia) (369g)
Cucumber
1/4 cucumber (8-1/4") (66g)
Fresh parsley
1 sprigs (1g)
Frozen sugar snap peas
6 cup (864g)
Frozen broccoli
1/4 package (71g)
Raw celery
1/4 bunch (148g)
Romaine lettuce
1 leaf inner (6g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Kale leaves
2 cup, chopped (80g)
Carrots
15 medium (914g)
Legumes and Legume Products
Hummus
1/2 cup (135g)
Chickpeas, canned
2 can (896g)
Dairy and Egg Products
Eggs
10 large (500g)
String cheese
2 stick (56g)
Butter
4 tbsp (54g)
Whole milk
3 3/4 cup(s) (900mL)
Low fat cottage cheese (1% milkfat)
1 3/4 cup (396g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Sweets
Frozen yogurt
1 1/3 cup (232g)
Honey
1 1/2 oz (42g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1352g)
Cereal Grains and Pasta
Instant couscous, flavored
3/8 box (5.8 oz) (69g)
Fats and Oils
Oil
1 1/4 oz (39mL)
Balsamic vinaigrette
3 oz (90mL)
Olive oil
1/2 tbsp (8mL)
Salad dressing
1 1/2 tbsp (23mL)
Mayonnaise
1 tbsp (15mL)
Spices and Herbs
Ground cumin
2 dash (1g)
Salt
5 g (5g)
Black pepper
1/8 oz (1g)
Cinnamon
2 dash (1g)
Rosemary, dried
4 dash (1g)
Balsamic vinegar
2 tsp (10mL)
Fresh basil
6 leaves (3g)
Chili powder
1 tsp (3g)
Curry powder
2 tsp (4g)
Fruits and Fruit Juices
Lemon juice
5 tbsp (77mL)
Green olives
6 large (26g)
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Sausages and Luncheon Meats
Chicken cold cuts
4 oz (113g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Hamburger buns
1 bun(s) (51g)
Beverages
Water
10 1/4 tbsp (154mL)
Protein powder
1 3/4 scoop (1/3 cup ea) (54g)
Beef Products
Ground beef (93% lean)
6 oz (170g)
Breakfast Cereals
Breakfast cereal
1 1/2 serving (45g)
lunch prep - 1 days
1. Chicken noodle soup
213cal, 11p, 23c, 7f (per meal)
1 1/2 can (10.5 oz) (447g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 3 days
1. Carrots and hummus
123cal, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
dinner prep - 1 days
1. Spiced chicken tabbouleh bowl
362cal, 44p, 32c, 5f (per meal)
1/4 roma tomato (20g)
6 oz (168g)
1/4 box (5.8 oz) (41g)
1/8 tsp (1mL)
2 dash (1g)
1/8 cucumber (8-1/4") (38g)
1 sprigs (1g)
3/8 tsp (2mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Set aside.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Chop the chicken.
4
Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
dinner prep - 2 days
1. Balsamic chicken breast
316cal, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Buttered sugar snap peas
268cal, 7p, 10c, 19f (per meal)
3 1/3 cup (480g)
1/4 cup (45g)
1/3 tsp (1g)
1/3 tsp (0g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Chicken-broccoli-quinoa bowl
293cal, 31p, 23c, 7f (per meal)
1/4 package (4.9 oz) (35g)
1/4 package (71g)
1/2 tsp (3mL)
1 dash, ground (0g)
1 dash (1g)
4 oz (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa and broccoli according to the instructions on their packaging.
2
Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
3
Add the chicken to the skillet and cook 7-10 minutes until cooked through.
4
Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Cottage cheese with almonds and cinnamon
155cal, 17p, 4c, 7f (per meal)
2 dash (1g)
6 almond (7g)
1 tbsp (16g)
1 cup (226g)
1
Mix all ingredients together in a small bowl.
2
Serve.
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 2 days
1. Chicken club bagel sandwich
336cal, 21p, 29c, 15f (per meal)
1 slice(s), thin/small (15g)
2 oz (57g)
1 slice (3/4 oz ea) (21g)
1/2 tbsp (8mL)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
1/2 leaf inner (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
300cal, 40p, 4c, 12f (per meal)
6 leaves (3g)
6 oz (170g)
1 tsp (3g)
2 dash (0g)
6 large (26g)
2 dash (2g)
1 tsp (5mL)
6 cherry tomatoes (102g)
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. Sugar snap peas
164cal, 11p, 16c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Couscous
101cal, 4p, 20c, 0f (per meal)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Teriyaki burgers
399cal, 37p, 28c, 15f (per meal)
1/4 tsp (1mL)
1 bun(s) (51g)
1 tbsp (15mL)
4 slices (28g)
6 oz (170g)
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Roasted carrots
158cal, 2p, 15c, 8f (per meal)
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
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
snack prep - 3 days
1. Breakfast cereal with protein milk
124cal, 9p, 14c, 3f (per meal)
1/4 scoop (1/3 cup ea) (8g)
1/4 cup(s) (60mL)
1/2 serving (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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)
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 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.
2. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Curried chickpea salad
644cal, 38p, 50c, 21f (per meal)
2 can (896g)
4 oz (113g)
4 tbsp (48g)
4 stalk, small (5" long) (68g)
2 tsp (4g)
1/2 cup (140g)
4 tbsp (60mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
dinner prep - 2 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Honey glazed carrots
170cal, 2p, 24c, 4f (per meal)
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.