1600 calorie meal plan to lose fat/weight

In just a few clicks, generate your own 1600 calorie meal plan to lose fat/weight 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 (1675cal, 178g protein, 92g net carbs, 57g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Protein shake (milk), strawberries, cottage cheese and pineapple
Simple chicken breast, broccoli
Broiled tilapia, olive oil drizzled broccoli
Blackberry & granola parfait, string cheese
Tue
Wed
Chicken-broccoli-rice bowl
Thu
Tuna cucumber bites, lowfat greek yogurt, peach
Simple cobb salad, yogurt and cucumber
Fri
Protein shake, small granola bar
Sat
Chicken-broccoli-quinoa bowl, milk
Rosemary chicken, olive oil drizzled broccoli
Fruits and Fruit Juices
Blackberries
2/3 cup (96g)
Lemon juice
1 3/4 tbsp (26mL)
Canned pineapple
6 tbsp, chunks (68g)
Strawberries
6 cup, whole (864g)
Peach
3 medium (2-2/3" dia) (450g)
Dairy and Egg Products
Lowfat greek yogurt
4 cup (1074g)
String cheese
4 stick (112g)
Whole milk
2 1/2 cup (600mL)
Lowfat cottage cheese
1 1/2 cup (339g)
Lowfat flavored greek yogurt
3 (5.3 oz) container(s) (450g)
Eggs
1 1/3 medium (59g)
Blue cheese
1/3 cup, crumbled, not packed (45g)
Breakfast Cereals
Granola
2/3 cup (60g)
Spices and Herbs
Black pepper
5/16 oz (9g)
Salt
7/8 oz (25g)
Garlic powder
5 dash (2g)
Rosemary
1 tsp (1g)
Vegetables and Vegetable Products
Frozen broccoli
57 1/2 oz (1633g)
Cucumber
3 1/4 cucumber (8-1/4") (978g)
Romaine lettuce
4 cup shredded (188g)
Tomatoes
1/3 cup cherry tomatoes (50g)
Garlic
3/4 clove(s) (2g)
Fats and Oils
Olive oil
4 oz (129mL)
Balsamic vinaigrette
2 2/3 tbsp (41mL)
Finfish and Shellfish Products
Tilapia, raw
1 lb (448g)
Canned tuna
3 packet (2.6oz) (222g)
Poultry Products
Boneless skinless chicken breast, raw
4 2/3 lb (2085g)
Beverages
Protein powder
3 1/2 scoop (1/3 cup ea) (109g)
Water
2 cup(s) (474mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/4 pouch (~5.6 oz) (198g)
Sausages and Luncheon Meats
Ham cold cuts
4 oz (113g)
Snacks
Small granola bar
2 bar (50g)
Other
Flavored quinoa mix
1/3 package (4.9 oz) (46g)
snack prep - 4 days
1. Blackberry & granola parfait
155 cals, 12p, 12c, 6f (per meal)
  • Blackberries, roughly chopped
    2/3 cup (96g)
  • Lowfat greek yogurt
    1 1/3 cup (374g)
  • Granola
    2/3 cup (60g)
  • Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
    1
    Layer the ingredients to your liking, or just mix together.
    2
    You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • dinner prep - 2 days
    1. Broiled tilapia
    340 cals, 45p, 1c, 17f (per meal)
  • ,
  • Lemon juice
    1 tbsp (15mL)
  • Tilapia, raw
    1 lb (448g)
  • Olive oil
    2 tbsp (30mL)
  • 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
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Olive oil drizzled broccoli
    175 cals, 7p, 5c, 11f (per meal)
  • ,
  • Black pepper
    2 1/2 dash (0g)
  • Salt
    2 1/2 dash (1g)
  • Frozen broccoli
    5 cup (455g)
  • Olive oil
    5 tsp (25mL)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    lunch prep - 3 days
    1. Simple chicken breast
    535 cals, 84p, 1c, 21f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    2 1/2 lb (1120g)
  • Salt
    2 1/2 tsp (15g)
  • Black pepper
    2 1/2 tsp, ground (6g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Garlic powder
    5 dash (2g)
  • Recipe has been scaled from original by 2.5x. 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. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • ,
  • Frozen broccoli
    6 cup (546g)
  • 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. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    2. Strawberries
    105 cals, 2p, 16c, 1f (per meal)
  • ,
  • Strawberries
    6 cup, whole (864g)
  • 3. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1 1/2 cup (339g)
  • Canned pineapple, drained
    6 tbsp, chunks (68g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    dinner prep - 3 days
    1. Chicken-broccoli-rice bowl
    525 cals, 53p, 51c, 10f (per meal)
  • Boneless skinless chicken breast, raw
    1 1/4 lb (560g)
  • Frozen broccoli
    1 1/4 package (355g)
  • Flavored rice mix
    1 1/4 pouch (~5.6 oz) (198g)
  • Salt
    5 dash (4g)
  • Black pepper
    5 dash, ground (1g)
  • Olive oil
    2 1/2 tsp (13mL)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
    3
    When everything is ready mix it all together and serve.
    breakfast prep - 3 days
    1. Tuna cucumber bites
    115 cals, 17p, 2c, 4f (per meal)
  • Cucumber, sliced
    1/4 cucumber (8-1/4") (75g)
  • Canned tuna
    1 packet (2.6oz) (74g)
  • 1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • 3. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • lunch prep - 2 days
    1. Simple cobb salad
    260 cals, 20p, 5c, 17f (per meal)
  • Ham cold cuts, shredded
    4 oz (113g)
  • Eggs, hard boiled and quartered
    1 1/3 medium (59g)
  • Romaine lettuce
    4 cup shredded (188g)
  • Blue cheese
    1/3 cup, crumbled, not packed (45g)
  • Tomatoes
    1/3 cup cherry tomatoes (50g)
  • Balsamic vinaigrette
    2 2/3 tbsp (40mL)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Mix ingredients together in a large bowl.
    2
    Dress when ready to serve.
    2. Yogurt and cucumber
    325 cals, 37p, 26c, 7f (per meal)
  • Cucumber
    2 1/2 cucumber (8-1/4") (753g)
  • Lowfat greek yogurt
    2 1/2 cup (700g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    snack prep - 2 days
    1. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 2. Small granola bar
    120 cals, 3p, 15c, 5f (per meal)
  • ,
  • Small granola bar
    1 bar (25g)
  • dinner prep - 1 days
    1. Rosemary chicken
    395 cals, 58p, 2c, 17f (per meal)
  • Boneless skinless chicken breast, raw
    9 oz (255g)
  • Garlic, minced
    3/4 clove(s) (2g)
  • Salt
    3/4 dash (1g)
  • Lemon juice
    3/4 tbsp (11mL)
  • Olive oil
    3/4 tbsp (11mL)
  • Rosemary
    1 tsp (1g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
    2
    Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
    3
    Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
    2. Olive oil drizzled broccoli
    140 cals, 5p, 4c, 9f (per meal)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 cup (182g)
  • Olive oil
    2 tsp (10mL)
  • 1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    lunch prep - 1 days
    1. Chicken-broccoli-quinoa bowl
    390 cals, 41p, 31c, 9f (per meal)
  • Boneless skinless chicken breast, raw, cubed
    1/3 lb (149g)
  • Frozen broccoli
    1/3 package (95g)
  • Flavored quinoa mix
    1/3 package (4.9 oz) (46g)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Olive oil
    2/3 tsp (3mL)
  • Recipe has been scaled from original by 0.33x. 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. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • Whole milk
    1 cup (240mL)
  • 404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again