1600-Calorie Meal Plan: Full Day Menu
Three 1,600-calorie menus with 115 g of protein, built to lose weight while eating well. There is room for carbs at lunch and dinner and a snack that carries you to the evening.
The numbers
- Calories
- 1,571 kcal
- Protein
- 113 g
- Carbohydrates
- 184 g
- Fat
- 44 g
- Fibre
- 23 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Active women, or women who train, who want to lose weight without losing performance.
How to follow it
- Put more of the day's carbs in the meal before training.
- Repeat the same breakfast for several days: fewer decisions, more consistency.
- Weigh yourself 2–3 times a week and compare averages, not single days.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites460 g · 14 pcs
- Tuna canned in water (drained)160 g
- Chicken breast (grilled)120 g
- Pork tenderloin (roasted)120 g
- Lean ground beef 90/10 (cooked)120 g
- Chicken drumstick (skinless, roasted)110 g
Dairy
- Greek yogurt (plain, nonfat)270 g
- Cottage cheese (2% fat)200 g
Grains, bread and cereals
- White rice (cooked)470 g
- Rolled oats (dry)110 g
- Granola50 g
- Whole-wheat bread30 g
Vegetables and roots
- Sweet potato (baked)660 g
- Tomato120 g
- Carrot120 g
- Iceberg lettuce120 g
- Romaine lettuce120 g
- Broccoli (steamed)120 g
- Zucchini (cooked)120 g
Fruit
- Apple310 g · 2 pcs
- Watermelon240 g
- Cantaloupe melon240 g
- Banana90 g · 1 pcs
Pantry
- Olive oil60 g
- Peanuts (dry-roasted)20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Will I lose weight on 1,600 calories a day?
You will if you burn more than 1,600 kcal — true for most active women and many sedentary men. Check your expenditure with the calorie calculator.
Can I have sweets on this diet?
Yes, in a small portion that counts towards your calories. In the meal plan generator, the "a small treat every day" option reserves room for it.
What are the macros of this diet?
On average 1,571 kcal a day, with 113 g of protein, 184 g of carbs, 44 g of fat and 23 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
1500-Calorie Meal Plan: Full Day Menu
1,500 kcal · 110 g protein · 4 meals
1400-Calorie Meal Plan: Full Day Menu
1,400 kcal · 100 g protein · 4 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
Weight-Loss Meal Plan: 3 Sample Days
1,600 kcal · 120 g protein · 4 meals
Low-Carb Meal Plan (1,600 kcal)
1,600 kcal · 125 g protein · 4 meals
1200-Calorie Meal Plan: Full Day Menu
1,200 kcal · 90 g protein · 4 meals