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1600 Calorie Diet & Meal Plan Menu

Written by Sky Taylor, Diet Bites

This diet plan is a bit challenging to populate in food choices and because all foods are not created alike where caloric values are concerned, then we need to look to the lower calorie selections.

For example, we have an ear of fresh corn and a cup of lettuce; while the corn contains about 100 calories - more or less depending upon its size, the lettuce contains about 5 calories.

Both are considered healthy choices from the vegetable group and both contain essential vitamins and minerals required by the body. However, the lower the amount of values that the dieter has to work with, the more they need to seriously consider food choices from different food groups.

The 1,600 calorie diet requires 1.5 cups of fruit, 2 cups of vegetables, 5 ounces of both protein and grains, 3 cups of milk or dairy selections, 5 teaspoons of oil and the dieter has about 130 calories which they can use to make personal food choices for their weight loss plan.

Diet Breakfast Menu

Low Calorie Omelet, Fresh Fruit

2 eggs, whipped - add salt & pepper if desired (140 calories)

Low Fat Shredded Cheese (up to 70 calories)

1/2 cup of any of the following vegetables: sliced or chopped mushrooms, onions, peppers

1 slice of deli ham (25 calories)

Cooking Spray

1 cup of skim milk (90 calories)

1/2 cup of melon (25 calories)

Saute vegetables using cooking spray. Remove from pan; add ham and cook until hot. Remove.

Pour eggs into a skillet that has been sprayed with non-stick cooking spray. When eggs set, carefully turn. Add sauteed vegetables and ham to one side of eggs. Add the cheese. Fold egg over to form omelet. Enjoy with the skim milk and melon.

Morning Snack

Fresh Fruit

1 small apple (about 80 calories)

Diet Lunch Menu

Roasted Chicken, Green Beans, Potatoes, Dinner Roll

1 small roasted chicken breast (use oven or grill or stove top)

Lemon Pepper Seasoning (optional)

1 cup of Green Beans (20 calories)

1 small sliced potato, thinly sliced with the skin left on, or removed (134 calories)

1 dinner roll (100 calories)

margarine or butter (enjoy up to 60 calories)

zero calorie beverage, tea or water

Roast or grill chicken until done. Sprinkle on lemon pepper seasoning if desired. Cook sliced potato in a non-stick pan using cooking spray until tender. Serve with warm green beans and dinner roll.

Afternoon Snack

One ounce of reduced fat cheese and 1 cup of whole strawberries.

Diet Dinner Menu

Spaghetti & Sauce, Salad, Dinner Roll OR Bread Stick

1 cup of any variety of pasta, prepared (200 calories)

Spaghetti Sauce (up to 100 calories worth)

Grated Parmesan Cheese - (optional; 2 teaspoons contain 20 calories)

1 side salad consisting of the following: 1 chopped plum tomato, 2 cups of shredded lettuce OR any greens of your choice, 1 small sliced cucumber, 1 Tablespoon of grated cheese + 60 calories of salad dressing of personal choice

Bread Stick OR Whole Grain Bread OR Dinner Roll OR Garlic Bread - up to 100 calories

zero calorie beverage, tea or water

Top cooked spaghetti with warmed sauce and Parmesan Cheese if desired. Enjoy with salad and bread stick or garlic bread.

Bedtime Snack

1/2 cup of strawberries

Easy Free Diet Plan


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