1600 Calorie Diet & Meal Plan Menu
For Weight Loss

Written by Diet Bites

Free 1600 Calorie Diet Menu Planner

This weight loss plan is designed for individuals placed on a reduced calorie diet by their doctor. Diet Bites free 1600 Calorie Diet and Meal Plan illustrates a daily menu based on the official food group recommendations.

1600 Calorie Meal Plan Menu

Enjoy water and zero calorie beverages freely throughout the day.

Breakfast - 1600 Calorie Diet & Meal Plan

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 - 1600 Calorie Diet & Meal Plan

Fresh Fruit

1 small apple (about 80 calories)

Lunch - 1600 Calorie Diet & Meal Plan

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 - 1600 Calorie Diet & Meal Plan

Enjoy any food housed within the healthy Dairy Food Group up to 110 calories. Healthy menu suggestions include: low fat cottage cheese, low fat cheeses, low fat yogurt - all of which can be enjoyed with a few raw veggies.

Dinner - 1600 Calorie Diet & Meal Plan

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 - 1600 Calorie Diet & Meal Plan

1/2 cup of strawberries

Nutritional Data - 1600 Calorie Diet & Meal Plan

Our example of a 1600 Calories Diet contains the following food group serving amounts:

3 Servings from the Fruit Group, 3 Servings from the Grain Group, 5 Servings from the Vegetable Group, 3.5 Servings from the Dairy Group and 4 Servings from the Meat & Bean Group.

Example of 1,600 Calorie Diet
USDA Food Group Recommendations

Food Group

Daily Serving Size


1.5  cups


2  cups


5 ounces

Meat & Beans

5  ounces


3 cups


5 teaspoons

Discretionary Cal

Allow 132 Calories


Diet Bites recommends that before attempting any reduced-calorie daily diet to promote weight loss, that the individual meet with their doctor for approval, as well as to rule out hidden conditions that could be triggering or encouraging weight gain. also recommends basing a reduced-calorie weight loss plan or diet plan on the official food groups in order to accomplish healthy, safe weight loss as well as establish a healthy eating plan going forward, which in turn can accomplish permanent weight loss and recommended weight. also recommends daily activity pairing with a healthy daily diet for optimum health.

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