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1,600 to 1,800 Calorie Diets
Including Example Menus

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Example of 1600 Calorie Diet, 3 Meals, 2 Snacks

The 1600 Calorie Diet

The 1600 calorie diet plan can be a good starting point for those individuals who require about 2000 daily calories in order to support their recommended healthy body weight.

By trimming off 400 calories per day, it is possible to lose 1-2 pounds of stored fat per week. That averages out to 4-8 pounds in one month. We only need to pick up a 5-pound bag of potatoes to see how much weight that equals. Pretty nice....

Breakfast Menu, 400 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

cream of wheat, sweetened

1 serving

1 grain

150

1 English Muffin

1 small muffin

1 grain

120

margarine

1 serving

minimal fat

40

milk

skim, 1 cup

1 dairy

90

TOTALS

400

Lunch Menu, 500 Calories

For lunch we have included a roast beef sandwich prepared on whole grain bread that has been spread with mustard.

Food Selection

Serving Size

Food Group Serving

Calories/kcals

roast beef, mustard

3 ounces

1 protein

120

whole grain hoagie bun

1 bun or sandwich roll

2 grains

100

lettuce, tomato

1 cup assortment

1 veggie, 1 fruit

40

baked chips, potato

1 serving

1 veggie

150

skim milk

1 cup

1 dairy

90

TOTALS

500

Dinner Menu, 600 Calories

The dinner menu contains a classic Tex-Mex dish of enchiladas. The salad is a mixture of fresh lettuce, bell peppers, onion, cilantro and a few cherry tomatoes. A spoon of salsa will liven up the mix.

Food Selection

Serving Size

Food Group Serving

Calories/kcals

cheese enchilada

2 enchiladas

2 dairy, 2 grains

300

Spanish Rice

1/2 cup

1/2 grain

100

black or pinto beans

1/2 cup

1/2 protein

100

large salad mix

4 cups

4 veggies

100

water

1 cup

free

0

TOTALS

600

2 Snacks, Total 100 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

grapes, raw

1/2 cup

1 fruit

50

papaya

1/2 a medium papaya

1 fruit

50

TOTALS

100

 

Example of 1700 Calorie Diet, 3 Meals, 2 Snacks

The 1700 Calorie Diet

If your recommended healthy weight requires about 2000 calories to support, the 1700 calorie diet plan might be an ideal range of calories for weight loss.

Below we've exampled the 1700 calorie diet which contains three meals and two healthy snacks. With this amount of energy values, it's quite easy to fit in the minimum recommendations from the Food Pyramid for the five basic Food Groups.

Breakfast Menu, 400 Calories

The ham and cheese egg omelet contains several notes of nutrition from the dairy, vegetable, and protein groups. Eggs are a good source for protein - and contain about 6 grams.

A splash of milk or cream is added to the omelet recipe and we used reduced fat cheese - so we have nutritional values from the dairy group. The lean ham is also from the protein group. And those fresh vegetables - from the veggie food group.

Food Selection

Serving Size

Food Group Serving

Calories/kcals

eggs

2 whites, 1 yolk

1 protein

100

skim milk

1 Tablespoon

dairy

20

cheese, grated mozzarella

skim, 1/2 oz

dairy

30

lean ham

1 oz

1 protein

30

mushrooms, bell pepper, onion

1/2 cup, sauteed

1 vegetable

40

whole grain bread, toast

1 piece

1 grain

50

margarine

1 serving

minimal fat

40

milk, served on the side

skim, 1 cup

1 dairy

90

TOTALS

400

Lunch Menu, 500 Calories

We have a chili cheese pie on the menu for lunch today. Although we have the Protein Group listed for the chili, it also contains considerable nutritional benefits from the vegetable and fruit groups.

Food Selection

Serving Size

Food Group Serving

Calories/kcals

chili

1 cup

1 protein

220

corn chips

1 serving

1 grain

150

cheese, skim

shredded, one oz

1 dairy

40

skim milk

1 cup

1 dairy

90

TOTALS

500

Dinner Menu, 600 Calories

Our salad is comprised of chopped lettuce, bell peppers, onion, cilantro and tomatoes.

Food Selection

Serving Size

Food Group Serving

Calories/kcals

super burrito

1 burrito

1 protein, 1 grain

350

Latin Rice

1 cup

1 grain

200

salad mix

4 cups

4 veggies

50

water

1 cup

free

0

TOTALS

600

2 Snacks, Total 200 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

banana, raw

1 medium banana

1 fruit

100

mango, raw

1 cup, chopped

1 fruit

100

TOTALS

200

Example of 1800 Calorie Diet, 3 Meals, 2 Snacks

The 1800 Calorie Diet

The 1800 calorie diet is great for those individuals which require about 2000 daily calories in order to support their healthy recommended weight.

Another method for losing to recommended weight is to simply eat the number of calories required to support that weight without dieting, basing meals and snacks upon the healthy American Food Pyramid - or the Food Guide for your specific country.

In order to maintain healthy weight in the future, the individual will have to use this method, anyway.

Breakfast Menu, 400 Calories

We'll start the day with 400 calories. If we enjoy tea or coffee with our meals, the less creamer and sugar added, the less calories - and fat grams that will be added to our daily diet.

In our series of exampled diet plans, we have omitted these beverages, concentrating chiefly on meals and snack times.

For the American daily diet, our pattern OR guide for eating allows us use of discretionary calories based on our current weight. These can be used for foods that we enjoy - such as the coffee, tea and other snacks.

Food Selection

Serving Size

Food Group Serving

Calories/kcals

steel-cup oats, sweetener added

1 serving

1 grain

150

skim milk

1 cup

dairy

90

margarine

1 serving

minimal fat

40

whole grain bread, toast

1 piece

1 grain

50

orange juice, reduced calorie

1 cup

1 fruit

70

TOTALS

400

Lunch Menu, 600 Calories

We have a wide range of energy values to plan around for our noon meal of the day. Let's enjoy pizza and a salad. There are nutritional values from numerous food groups contained in most slices of pizza.

The tomato base counts towards the fruit group, the crust towards the grain group and the cheese towards the dairy food group. If we add vegetables and lean meat - we'll have covered all five food groups.

Food Selection

Serving Size

Food Group Serving

Calories/kcals

cheese pizza

2 slices, thin crust

2 grain, 2 dairy

390

side salad mix

3 cups

3 vegetables

70

salad dressing, low fat

1 serving

minimal fat

50

skim milk

1 cup

1 dairy

90

TOTALS

600

Dinner Menu, 600 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

lean meatloaf

1 slice, 2" wide

1 protein

190

mashed potatoes

1 cup

1 vegetable

150

tomato gravy

1/4 cup

1 fruit

50

green beans

1 cup

1 vegetable

50

whole grain bread, or roll

1 slice

1 grain

70

skim milk

1 cup

1 dairy

90

TOTALS

600

2 Snacks, Total 200 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

raisins, dark or golden

1/4 cup

1 fruit

100

pear, raw

1 medium

1 fruit

100

TOTALS

200

 

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