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
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 (1625cals, 154g protein, 93g net carbs, 60g fat 21g fiber per day) cannot be customized.
Day 1
1625cals, 161g protein, 87g net carbs, 61g fat 23g fiber per day
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
8 oz (380cal, 55p, 11c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 2
1625cals, 161g protein, 87g net carbs, 61g fat 23g fiber per day
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
8 oz (380cal, 55p, 11c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 3
1600cals, 141g protein, 82g net carbs, 71g fat 17g fiber per day
1 container (139cal, 20p, 8c, 3f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
6 oz (262cal, 38p, 1c, 11f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 chop(s) (350cal, 59p, 0c, 12f)
1 serving(s) (249cal, 3p, 36c, 7f)
Day 4
1650cals, 168g protein, 94g net carbs, 58g fat 18g fiber per day
1 container (139cal, 20p, 8c, 3f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
10 oz (397cal, 63p, 0c, 16f)
1 serving(s) (85cal, 1p, 12c, 2f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 chop(s) (350cal, 59p, 0c, 12f)
1 serving(s) (249cal, 3p, 36c, 7f)
Day 5
1600cals, 155g protein, 91g net carbs, 61g fat 20g fiber per day
1 container (139cal, 20p, 8c, 3f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
10 oz (397cal, 63p, 0c, 16f)
1 serving(s) (85cal, 1p, 12c, 2f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
Day 6
1600cals, 147g protein, 98g net carbs, 59g fat 22g fiber per day
4 serving(s) (243cal, 26p, 2c, 14f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
Day 7
1600cals, 143g protein, 114g net carbs, 53g fat 26g fiber per day
4 serving(s) (243cal, 26p, 2c, 14f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 serving(s) (314cal, 32p, 31c, 6f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
Grocery List (52 items)
Fruits and Fruit Juices
Apples
3 1/2 medium (3" dia) (662g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
1 3/4 fl oz (55mL)
Lemon juice
1 tbsp (15mL)
Pork Products
Bacon
4 slice(s) (40g)
Pork chop, bone-in
3 chop (534g)
Other
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Teriyaki sauce
1/2 cup (120mL)
Protein greek yogurt, flavored
3 container (450g)
Mixed greens
1 1/2 cup (45g)
Dairy and Egg Products
Nonfat greek yogurt, plain
6 tbsp (105g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
1/3 stick (37g)
Low fat cottage cheese (1% milkfat)
1 1/4 cup (283g)
Egg whites
2 cup (486g)
Sweets
Cocoa powder
1 tbsp (5g)
Honey
1 1/2 oz (46g)
Maple syrup
1 tsp (5mL)
Beverages
Water
8 cup(s) (1856mL)
Spices and Herbs
Black pepper
1/8 oz (2g)
Salt
1/4 oz (7g)
Garlic powder
3 dash (1g)
Sage
1 dash (0g)
Seasoning salt
2 dash (2g)
Rosemary, dried
1 1/2 g (1g)
Thyme, dried
5 dash, leaves (1g)
Apple cider vinegar
1/4 tbsp (4g)
Fats and Oils
Olive oil
3/4 oz (25mL)
Oil
2 3/4 oz (84mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Vegetables and Vegetable Products
Tomatoes
1/2 medium whole (2-3/5" dia) (62g)
Onion
1/2 medium (2-1/2" dia) (50g)
Bell pepper
2 3/4 large (447g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Raw celery
9 stalk, medium (7-1/2" - 8" long) (360g)
Garlic
3 1/2 clove(s) (11g)
Brussels sprouts
3/4 cup (66g)
Carrots
5 3/4 medium (349g)
Beets, precooked (canned or refrigerated)
19 beet(s) (950g)
Frozen broccoli
1/4 package (71g)
Edamame, frozen, shelled
3/4 cup (89g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1630g)
Boneless skinless chicken thighs
1 lb (454g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Legumes and Legume Products
Soy sauce
1/2 tbsp (8mL)
Peanut butter
6 tbsp (96g)
Lentils, raw
1 cup (192g)
Hummus
1/3 cup (81g)
Nut and Seed Products
Walnuts
1 1/2 oz (39g)
Baked Products
Bread crumbs
4 tbsp (27g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
breakfast prep - 2 days
1. Bacon
101cal, 7p, 0c, 8f (per meal)
2 slice(s) (20g)
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
snack prep - 2 days
1. Double chocolate protein shake
206cal, 42p, 4c, 1f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
3 tbsp (53g)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
dinner prep - 2 days
1. Teriyaki chicken
380cal, 55p, 11c, 13f (per meal)
1/2 cup (120mL)
1 tbsp (15mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/2 small (35g)
2 large (328g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Seasoned broiled pork chops
350cal, 59p, 1c, 12f (per meal)
1 tsp (5mL)
1 dash (0g)
3 chop (534g)
1 dash (0g)
2 dash (2g)
4 dash (1g)
1 dash, leaves (0g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except the chops, and mix well with small whisk.
2
Brush mixture on chops and either:
3
GRILL: by searing on both sides and then cooking more slowly for 30 minutes or until done, brushing chops occasionally with the sauce.
4
OR BROIL: place chops on a broiler rack 5" from heat and broil about 12 minutes per side or until done.
2. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
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.
snack prep - 3 days
1. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (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.
breakfast prep - 3 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
2. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
lunch prep - 1 days
1. Rosemary chicken
262cal, 38p, 1c, 11f (per meal)
1/4 tbsp (1g)
1/2 tbsp (8mL)
6 oz (170g)
1/2 tbsp (8mL)
1/2 dash (0g)
1/2 clove(s) (2g)
Recipe has been scaled from original by 0.25x. 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. Brussels sprout, apple & walnut side salad
253cal, 4p, 12c, 19f (per meal)
3/4 tbsp (11mL)
1/4 tbsp (4g)
2 tbsp, chopped (14g)
1/6 small (2-3/4" dia) (25g)
3/4 cup (66g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 2 days
1. Basic chicken breast
397cal, 63p, 0c, 16f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Honey glazed carrots
85cal, 1p, 12c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash, leaves (1g)
1 lb (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Beets
193cal, 7p, 32c, 1f (per meal)
16 beet(s) (800g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
snack prep - 2 days
1. Bell pepper strips and hummus
85cal, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Scrambled egg whites
243cal, 26p, 2c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Carrot sticks
27cal, 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.
lunch prep - 2 days
1. Easy garlic chicken
274cal, 40p, 8c, 9f (per meal)
3 clove(s) (9g)
4 tbsp (27g)
3/4 lbs (340g)
1 tbsp (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°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 baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Chicken-broccoli-rice bowl
314cal, 32p, 31c, 6f (per meal)
4 oz (112g)
1/2 tsp (3mL)
1 dash, ground (0g)
1 dash (1g)
1/4 pouch (~5.6 oz) (40g)
1/4 package (71g)
Recipe has been scaled from original by 0.25x. 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.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.