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, 149g protein, 102g net carbs, 59g fat, 20g fiber per day) cannot be customized.
Day 1
1625cal, 153g protein, 103g net carbs, 59g fat, 17g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 serving(s) (70cal, 7p, 2c, 3f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (367cal, 42p, 32c, 7f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
Day 2
1650cal, 144g protein, 80g net carbs, 75g fat, 17g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 serving(s) (70cal, 7p, 2c, 3f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 serving(s) (438cal, 34p, 11c, 27f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 3
1575cal, 147g protein, 144g net carbs, 36g fat, 23g fiber
4 oz (284cal, 29p, 19c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 1/4 cup(s) (117cal, 2p, 18c, 1f)
1 container (107cal, 10p, 11c, 3f)
Day 4
1625cal, 154g protein, 152g net carbs, 36g fat, 22g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (284cal, 29p, 19c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 1/4 cup(s) (117cal, 2p, 18c, 1f)
1 container (107cal, 10p, 11c, 3f)
Day 5
1575cal, 146g protein, 93g net carbs, 61g fat, 19g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (467cal, 36p, 0c, 36f)
2 1/4 cup(s) (117cal, 2p, 18c, 1f)
1 container (107cal, 10p, 11c, 3f)
9 oz chicken (356cal, 58p, 2c, 13f)
1 serving(s) (183cal, 3p, 36c, 0f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
Day 6
1625cal, 149g protein, 71g net carbs, 74g fat, 21g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 container (107cal, 10p, 11c, 3f)
13 1/3 oz (550cal, 49p, 0c, 38f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
Day 7
1625cal, 149g protein, 71g net carbs, 74g fat, 21g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 container (107cal, 10p, 11c, 3f)
13 1/3 oz (550cal, 49p, 0c, 38f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
Grocery List (54 items)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Honey
4 tsp (28g)
Beverages
Water
4 cup (998mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Vegetables and Vegetable Products
Edamame, frozen, shelled
1 cup (118g)
Frozen peas
1/8 package (36g)
Bell pepper
2 medium (238g)
Fresh spinach
3 cup(s) (90g)
Onion
2/3 medium (2-1/2" dia) (76g)
Frozen corn kernels
4 2/3 cup (635g)
Garlic
3 clove(s) (9g)
Fresh parsley
1 1/2 sprigs (2g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (328g)
Fresh cilantro
1/4 bunch (7g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Frozen mixed veggies
1 3/4 cup (236g)
Red bell pepper
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
Zucchini
2/3 medium (131g)
Broccoli
2/3 cup chopped (61g)
Dairy and Egg Products
Butter
1/3 stick (35g)
Eggs
4 large (200g)
Cheese
2 tbsp, shredded (14g)
Lowfat cottage cheese
2 cup (452g)
Whole milk
2 cup (480mL)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
Bread crumbs
2/3 cup (72g)
Fats and Oils
Olive oil
1/2 tsp (3mL)
Oil
1 1/2 oz (46mL)
Raspberry walnut vinaigrette
4 tbsp (60mL)
Marinade sauce
1/2 cup (120mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Pork Products
Pork tenderloin, raw
6 oz (170g)
Nut and Seed Products
Almonds
3 1/4 oz (23 whole kernels) (92g)
Pecans
1 1/2 tbsp, chopped (10g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Spices and Herbs
Salt
1 tbsp (16g)
Black pepper
1 tsp, ground (2g)
Taco seasoning mix
1 tbsp (9g)
Balsamic vinegar
1/2 tbsp (8mL)
Oregano, dried
1 tsp, ground (2g)
Curry powder
2 1/2 tbsp (16g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (1967g)
Chicken wings, with skin, raw
1 2/3 lbs (757g)
Other
Cottage cheese & fruit cup
5 container (665g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Ice cubes
1 cup (140g)
Fruits and Fruit Juices
Strawberries
6 3/4 cup, whole (972g)
Lime juice
1 tbsp (16mL)
Canned pineapple
4 tbsp, chunks (45g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
Frank's red hot sauce
4 tsp (19mL)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
breakfast prep - 3 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
snack prep - 2 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 1 days
1. Pork-peas-rice bowl
365 cals, 42p, 32c, 7f (per meal)
1/2 tsp (3mL)
1/8 package (36g)
1/4 pouch (~5.6 oz) (40g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season the pork with some salt and pepper.
2
Take the olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring occasionally. Set aside.
3
Meanwhile, prepare the rice and peas according to the instructions on their packaging.
4
Once all items are prepared, bring the pork, peas, and rice together; stir (or keep it all separate- whichever you prefer!). Serve.
lunch prep - 2 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
2 tsp (10mL)
2 tbsp, shredded (14g)
1 tbsp (9g)
1 lbs (448g)
2 medium (238g)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Brown rice
170 cals, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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, fluff with a fork, and season with salt and pepper.
dinner prep - 1 days
1. Chicken and spinach salad
440 cals, 34p, 11c, 27f (per meal)
3 cup(s) (90g)
3 tbsp, sliced (22g)
1 1/2 tbsp, chopped (10g)
4 tbsp (60mL)
3/4 cup, chopped, cooked (135g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Chop and cook chicken according to personal preference.
2
Arrange salad greens. Top each evenly with cooked chicken pieces, onion slices, and pecans.
3
Drizzle dressing over top when serving.
dinner prep - 2 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Corn
325 cals, 10p, 59c, 2f (per meal)
4 2/3 cup (635g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
3 container (399g)
Recipe has been scaled from original by 3x. 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. Easy garlic chicken
285 cals, 29p, 19c, 9f (per meal)
1/2 lbs (227g)
4 tsp (19g)
2 clove(s) (6g)
2/3 cup (72g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 degrees F (190 degrees 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 lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
3. 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.
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
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.
lunch prep - 1 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Cilantro lime chicken breast
355 cals, 58p, 2c, 13f (per meal)
7/8 clove(s) (3g)
1/4 bunch (7g)
1 1/4 tsp (6mL)
1 tbsp (16mL)
1/2 lbs (255g)
Recipe has been scaled from original by 0.21x. Adjust cook times and pan sizes accordingly.
1
Combine the oil, garlic, some salt, half of the lime juice, and half of the cilantro into a large bowl and mix. Add in the chicken and toss to coat (optional: cover bowl and allow chicken to marinate for 1 hour to overnight).
2
Heat a grill pan or skillet over medium high heat and cook the chicken about 5 minutes on each side or until fully cooked and no longer pink on the inside.
3
Remove chicken from the pan and sprinkle on remaining lime juice and cilantro. 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.
3. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. 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 and serve.
snack prep - 2 days
1. Cottage cheese and pineapple
95 cals, 14p, 6c, 1f (per meal)
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.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
2. 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.
dinner prep - 2 days
1. One pan roasted chicken & veggies
400 cals, 54p, 7c, 16f (per meal)
1 lbs (454g)
1 tsp, ground (2g)
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
1/3 cup cherry tomatoes (50g)
4 tsp (20mL)
1/3 medium (2-1/2" dia) (37g)
2/3 medium (131g)
4 dash (3g)
4 dash, ground (1g)
2/3 cup chopped (61g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Indian chicken wings
550 cals, 49p, 0c, 38f (per meal)
2 1/2 tbsp (16g)
1/2 tbsp (10g)
1 2/3 lbs (757g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.