How to Make a 1600-Calorie Meal Plan

Healthcare providers may recommend a 1600-calorie meal plan for weight loss or it may be recommended for people with diabetes, in which case the amount of carbohydrates in each meal should also be considered.

In addition to weight loss, some of the potential benefits of a 1600-calorie diet include achieving blood sugar control, improving the nutritional quality of meals, and reducing blood pressure and/or cholesterol, if needed.

How long someone follows a 1600-calorie meal plan will depend on their long-term weight and health goals.

This article explains the benefits of a 1600-calorie meal plan and provides examples of meal plans. It also offers tips for how to follow the guidelines if you have diabetes or other special circumstances.

Benefits of a 1600-Calorie Meal Plan

The benefits of following a 1600-calorie meal plan might include:

• Losing weight
• Reducing blood pressure
• Reducing cholesterol
• Managing diabetes or other metabolic disorders, such as metabolic syndrome or polycystic ovary syndrome (PCOS)

A 1600-calorie meal plan can help most people lose weight, given the 2020-2025 Dietary Guidelines for Americans estimate adult females require between 1,600–2,400 calories per day and adult males from 2,200–3,000 per day.

However, the right calorie intake will depend on many factors, including sleep, medicines, medical conditions, age, and activity level. You may want to schedule an appointment with a registered dietitian to determine the appropriate calorie level based on these factors.

Research shows that a regular eating schedule—with meals and snacks planned for certain times each day—makes for the most successful approach.

How to Plan Low-Calorie Meals

When planning lower-calorie meals, it's important to make sure they are nutritionally balanced. Balanced meal plans will contain all food groups, including fruits, vegetables, whole grains, legumes and other lean protein sources, and healthy fats. The U.S. Department of Agriculture provides the following daily recommended amounts for each food group:

• 1 1/2 cups of fruit
• 2 cups of vegetables
• 3 servings of dairy
• 5 ounces of grains
• 5 ounces of protein

Although a specific amount isn't specified, healthy fats include olive oil, nuts, seeds, and nut butter, to name a few. 

Examples of a 1600-Calorie Meal Plan

Below is a sample of three days following a 1600-calorie meal plan. Notice that each meal is a balance of carbohydrates, protein, and fats. Tips for estimating portion sizes include:

• 3 ounces of meat, fish, or poultry: palm of hand or deck of cards
• 1 ounce of cheese or meat: thumb
• 1 cup or 1 medium fruit: fist
• 1–2 ounces of nuts or pretzels: cupped hand
• 1 tablespoon: thumb tip
• 1 teaspoon: fingertip

Day 1

Breakfast:

• Spinach, egg, and cheese Sandwich: 1 toasted whole wheat English muffin, 1/4 cup sautéed spinach, 1 scrambled egg, and 1 slice Swiss cheese or 1/4 cup shredded low-fat cheese
• 1 cup cubed honeydew melon
• Coffee with 1/4 cup of 1% milk

Lunch:

• 1 entree salad with 3 ounces grilled chicken and 2 tablespoons vinaigrette dressing
• 2 slices (2 ounces) fresh bread
• 8 to 12 ounces ice water or sugar-free beverage

Dinner:

• 3 ounces grilled lean steak (like flank steak)
• 1 medium baked sweet potato (about 6 ounces)
• 1 cup sautéed green beans and mushrooms (or another non-starchy vegetable of choice)
• 8 to 12 ounces ice water or sugar-free beverage

Snack:

• 1/2 cup Greek yogurt with 1 cup berries
  

Day 2

Breakfast:

• 1/2 cup 1% cottage cheese
• 3/4 cup pineapple
• 1 slice whole-grain toast with 2 teaspoons of nut butter
• Coffee with 1/4 cup of 1% milk

Lunch:

• 1 1/2 cups lentil soup
• 1 1/2 cups side salad with 1 tablespoon vinaigrette dressing
• 1 cup 1% milk or 12 oz. nonfat, decaf latte

Dinner:

• 4 ounces broiled salmon or fish of choice
• 1 cup roasted potatoes
• 1 cup sauteed broccoli
• 8 to 12 ounces of ice water, hot tea, or sugar-free beverage

Snack:

• Medium apple with 1 tablespoon nut butter

Day 3

Breakfast:

• 3/4 cup Greek yogurt
• 1 cup berries
• 2 Tablespoons sliced almonds or walnuts
• Coffee with 1/4 cup of 1% milk

Lunch:

• Turkey sandwich: 3 ounces deli turkey on whole grain bread with lettuce, tomatoes, and mustard
• 1 cup raw vegetables, such as carrots, sliced bell peppers and snap peas with 2 tablespoons hummus
• 1 cup 1% milk

Dinner:

• 1 cup stir-fried tofu
• 1 cup stir-fried vegetables, such as carrots, celery, and snow peas
• 1 cup brown rice
• 8 to 12 ounces ice water, hot tea, or sugar-free beverage

Snack:

• Medium banana
• 3 cups popped popcorn

Diabetes-Friendly 1600-Calorie Meal Plans

With diabetes meal planning there isn't a one-size-fits-all approach. Each meal plan will be different for each person. When managing blood sugars, the amount of carbohydrates per meal and the timing of when is best to eat carbohydrates may be different than the sample meal plan above.

Two common methods of meal planning for people with diabetes include carbohydrate counting and the plate method.

Carbohydrate Counting Method: This method involves tracking the grams of carbohydrates you consume in one meal. Most diabetes meal plans consist of about 45 to 75 grams of carbohydrate per main meal and 15 to 20 grams for snacks (but should be individualized based on a person's lifestyle, blood sugars, weight, activity level, etc).

The total amount of carbohydrates you should consume per day should be discussed with your healthcare provider or registered dietitian. Before having this discussion, consider keeping a food log so they can get a basic understanding of how many carbohydrates you are currently eating. Additionally, keeping a food log can help you to manage your blood sugars and weight, while helping you be accountable for your intake. 

Plate Method: For those people who don't want to count carbohydrates, the plate method can be a very effective way to meet your nutrition and health goals. This method is less detailed compared to tracking and adding up carbohydrates.

Using a standard dinner-sized plate, aim for:

• Half of the plate with non-starchy vegetables
• One-fourth of the plate with high-fiber carbohydrates, such as whole grains, legumes, or starchy vegetables like corn or sweet potato.
• One-fourth of the plate with lean protein, such as white meat chicken, eggs, fish, shellfish, lean beef or pork, or tofu (the portion varies and is usually 3 to 4 ounces)

Other Special Considerations

For people with specific dietary needs, such as having celiac disease or gluten intolerance, food allergies, digestive sensitivities, or following a vegetarian or vegan diet, you will need to make adjustments to your 1600-calorie meal plan.

In addition, 1600 calories may not be appropriate or adequate for everyone. Seek out a registered dietitian nutritionist (RD or RDN) who can help you create a meal plan that meets your specific health needs.

Summary

A 1600-calorie meal plan may be recommended for people who want to lose weight, manage blood sugars, improve the nutritional quality of meals, and reduce blood pressure or cholesterol. If you have specific dietary needs, talk with a registered dietitian nutritionist to create an individualized meal plan that works with your health and lifestyle needs.