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 (1625cal, 150g protein, 107g net carbs, 56g fat, 21g fiber per day) cannot be customized.
Day 1
1625cal, 145g protein, 114g net carbs, 54g fat, 24g fiber
1 eggs (99cal, 7p, 1c, 8f)
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 container (131cal, 14p, 13c, 3f)
6 oz (187cal, 31p, 2c, 6f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
Day 2
1625cal, 159g protein, 131g net carbs, 41g fat, 26g fiber
1 eggs (99cal, 7p, 1c, 8f)
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (441cal, 44p, 46c, 7f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 3
1600cal, 145g protein, 120g net carbs, 51g fat, 20g fiber
2/3 serving(s) (139cal, 4p, 22c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 patties (99cal, 10p, 2c, 6f)
8 oz (316cal, 51p, 1c, 12f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
1 1/2 serving(s) (441cal, 44p, 46c, 7f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 4
1550cal, 145g protein, 127g net carbs, 43g fat, 19g fiber
2/3 serving(s) (139cal, 4p, 22c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 patties (99cal, 10p, 2c, 6f)
8 oz (316cal, 51p, 1c, 12f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
1 serving(s) (533cal, 46p, 61c, 9f)
Day 5
1625cal, 150g protein, 55g net carbs, 82g fat, 16g fiber
2/3 serving(s) (139cal, 4p, 22c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 patties (99cal, 10p, 2c, 6f)
4 meatballs (548cal, 64p, 10c, 27f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
Day 6
1650cal, 153g protein, 104g net carbs, 58g fat, 23g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (171cal, 10p, 21c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 meatballs (548cal, 64p, 10c, 27f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
Day 7
1625cal, 151g protein, 96g net carbs, 64g fat, 18g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (171cal, 10p, 21c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
12 oz (510cal, 65p, 0c, 28f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (53 items)
Beverages
Water
9 cup(s) (2105mL)
Spices and Herbs
Cinnamon
1 tsp (3g)
Cajun seasoning
2 tsp (5g)
Lemon pepper
2 tsp (4g)
Black pepper
1/8 oz (2g)
Salt
1/6 oz (6g)
Vanilla extract
2 tsp (10mL)
Garlic powder
1/2 tbsp (5g)
Fresh basil
4 tsp, chopped (4g)
Oregano, dried
1/8 oz (2g)
Crushed red pepper
1/4 tbsp (1g)
Sweets
Sugar
1 tbsp (13g)
Honey
2 1/3 tbsp (49g)
Maple syrup
3/4 fl oz (16mL)
Breakfast Cereals
Quick oats
1/2 cup (40g)
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
Other
Cottage cheese & fruit cup
4 container (680g)
Mixed greens
9 cup (270g)
Italian seasoning
1 tsp (4g)
Stir-fry sauce
2 3/4 tbsp (45g)
Tzatziki
1/2 cup(s) (112g)
Guacamole, store-bought
2 tbsp (31g)
Soups, Sauces, and Gravies
Pesto sauce
2 1/3 tbsp (37g)
Dairy and Egg Products
Eggs
5 large (250g)
Low fat cottage cheese (1% milkfat)
1 3/4 cup (396g)
Whole milk
3/4 cup (180mL)
String cheese
6 stick (168g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Butter
1 tbsp (14g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Blackberries
1 1/2 cup (216g)
Blueberries
1/2 cup (74g)
Vegetables and Vegetable Products
Frozen broccoli
2 1/2 lbs (1169g)
Frozen mixed veggies
13 1/3 oz (378g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (275g)
Fresh parsley
4 tbsp chopped (15g)
Red onion
1/2 small (35g)
Zucchini
1/2 medium (98g)
Sausages and Luncheon Meats
Chicken sausage, cooked
4 link (336g)
Finfish and Shellfish Products
Cod, raw
6 oz (170g)
Shrimp, raw
3/4 lbs (341g)
Fats and Oils
Oil
1 1/2 oz (47mL)
Olive oil
1 tbsp (16mL)
Salad dressing
1/2 cup (135mL)
Balsamic vinaigrette
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
2 1/3 lbs (1051g)
Ground chicken, raw
6 oz (170g)
Ground turkey, raw
2 lbs (869g)
Boneless skinless chicken thighs
3/4 lbs (340g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 pouch (~5.6 oz) (119g)
Legumes and Legume Products
Lentils, raw
1 3/4 cup (333g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Baked Products
Bread
2 slice(s) (64g)
breakfast prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. 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.
3. Simple cinnamon oatmeal with water
110 cals, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
snack prep - 2 days
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
4 link (336g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Broccoli
75 cals, 7p, 5c, 0f (per meal)
2 1/2 cup (228g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Cajun cod
185 cals, 31p, 2c, 6f (per meal)
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
3. Mixed vegetables
170 cals, 8p, 22c, 1f (per meal)
1 3/4 cup (236g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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. Broccoli
115 cals, 11p, 8c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Shrimp-broccoli-rice bowl
440 cals, 44p, 46c, 7f (per meal)
3 dash, ground (1g)
3 dash (2g)
3/4 lbs (341g)
3/4 package (213g)
3/4 pouch (~5.6 oz) (119g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
2. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 3 days
1. Blueberry vanilla oatmeal
140 cals, 4p, 22c, 2f (per meal)
1 cup(s) (81g)
1/2 cup (74g)
2 tsp (10mL)
2 tsp (10mL)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
2. Chicken breakfast sausage patty
100 cals, 10p, 2c, 6f (per meal)
6 oz (170g)
1 tsp (6mL)
1 1/2 dash (1g)
1/4 tbsp (4mL)
1/6 gram (0g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Mix all of the ingredients besides the oil in a bowl with your hands until well-incorporated.
2
Form into small patties (for serving size accuracy, use the number of patties listed in the recipe details above, about 2 oz per patty).
3
Heat oil in a skillet over medium heat. Add patties and cook for 4-6 minutes on each side or until middle is no longer pink. Serve.
4
Meal Prep Note: Store leftover patties in an airtight container in the fridge. Reheat in the microwave.
3. Cottage cheese & honey
60 cals, 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.
lunch prep - 2 days
1. Balsamic chicken breast
315 cals, 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. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. 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.
dinner prep - 1 days
1. Chicken stir fry with rice
535 cals, 46p, 61c, 9f (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.
lunch prep - 1 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/3 tsp (1g)
4 tsp (21g)
1/4 tbsp (3mL)
2 cherry tomatoes (34g)
4 tsp, chopped (4g)
1 1/3 oz (38g)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Greek turkey meatballs
550 cals, 64p, 10c, 27f (per meal)
1/2 cup(s) (112g)
1 tsp (3g)
4 tbsp chopped (15g)
1 tsp, leaves (1g)
1/2 small (35g)
1 large (50g)
1/2 medium (98g)
1 1/4 lbs (567g)
1
Preheat oven to 350°F (180°C) and grease a baking sheet. Set the baking sheet aside.
2
In a large bowl, mix all ingredients together except for the tzatziki.
3
Form into meatballs (use the number of meatballs listed in the recipes serving details).
4
Add meatballs to the baking sheet and bake for 20-30 minutes, until fully cooked and no longer pink inside.
5
Serve with tzatziki as a dipping sauce.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Crunchy garlicy lentil snack
170 cals, 10p, 21c, 3f (per meal)
6 1/2 tbsp (77g)
1 tsp (6mL)
3 dash (1g)
1/4 tbsp (1g)
3 dash, ground (1g)
2/3 dash (1g)
5/6 cup(s) (190mL)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
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.
2. 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.
lunch prep - 2 days
1. Basic ground turkey
250 cals, 30p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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. Basic chicken thighs
510 cals, 65p, 0c, 28f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.