1600 Calorie Eating Well Plan

1600 Calorie Eating Well Plan

1600 Calorie Eating Well Plan:

When it comes to losing weight and eating healthy, your secret weapon is a diet meal plan that tells you what to eat for a nutritionally balanced day of eating within your calorie needs.

EatingWell’s free diet meal plans are designed by EatingWell’s nutrition and culinary experts to offer delicious meals for different daily calorie levels including: 1,200, 1,400, 1,600, 1,800 and 2,000.

The plans model healthy eating patterns you can follow for lifelong health and weight control. We offer free diet meal plans for six health considerations: weight loss, heart health, healthy aging, vegetarian, diabetes and gluten-free.

 

1600 Calorie Eating Well Plan

Breakfast

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 1/4 Cups Cheerios Cereal
  • 1 Hard Boiled Egg

Morning Snack

  • Pineapple-Raspberry Parfaits

Lunch

  • Lemony Lentil Salad with Salmon
  • 1 Whole-Wheat Pita Bread, small
  • 1 Fudgsicle, no sugar added

Afternoon Snack

  • 2 Tablespoons Prepared Hummus
  • 4 Ounces Carrot Sticks

Dinner

  • 3/4 Cup Cooked Brown Rice
  • 1 Cup Steamed Spinach
  • Grilled Steak with Pepper Relish
  • 1 1/2 Cups Cantaloupe Melon

 

 

Breakfast

  • 1 Cup Skim Milk
  • 1 Banana, small
  • 1 1/2 Cups Bran Flakes Cereal

Morning Snack

  • 1 Whole-Grain Rice Cake
  • 1 1/2 Ounces Low Fat Cheddar Cheese

Lunch

  • Chopped Greek Salad with Chicken
  • 1 Whole-Wheat Bread
  • 1 Cup Strawberries

Afternoon Snack

  • 1 Ounce Almonds, salted

Dinner

  • Mixed Lettuce Salad with Cucumber Herb Vinaigrette
  • Grilled Tuna with Olive Relish
  • 1 Whole-Wheat Roll
  • 1/2 Cup Cooked Couscous
  • 1 Peach, medium

Breakfast

  • 1 Whole Grain Oat Bran Bagel
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Tablespoon Creamy Peanut Butter, unsalted

Morning Snack

  • 1 Apple, small

Lunch

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Vinegar & Oil Salad Dressing
  • Green Eggs & Ham Frittata
  • 1/2 Cup Cooked Brown Rice
  • 1/2 Cup Fresh Pineapple

Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

  • 3/4 Cup Steamed Carrots
  • 1 Cup Skim Milk
  • Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
  • Spiced Corn & Rice Pilaf
  • 1 Nectarine, medium

Breakfast

  • 1 Cup Skim Milk
  • 1 Kiwi
  • 1 Cup Whole Grain Flakes Cereal

Morning Snack

  • 1/2 Ounce Walnuts
  • 1 Ounce Dried Fruit

Lunch

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • Fragrant Fish Soup
  • 1 Whole-Wheat Roll
  • 1 Cup Honeydew Melon

Afternoon Snack

  • 1 Cup Blackberries
  • 1 Cup Skim Milk

Dinner

  • 2/3 Cup Cooked Brown Rice
  • Wok-Seared Chicken Tenders with Asparagus & Pistachios
  • Oven-Fried Zucchini Sticks
  • 1/2 Cup Mango

Breakfast

  • 1 Scrambled Eggs
  • 2 Slices Oatmeal Bread
  • 1 Cup Grapefruit
  • 1 Cup Skim Milk

Morning Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • 1/4 Cup Alpen Cereal

Lunch

  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Vinegar & Oil Salad Dressing
  • Sweet Potato-Turkey Hash
  • Chocolate Bark with Pistachios & Dried Cherries

Afternoon Snack

  • 1 Ounce Whole-Wheat Pretzel

Dinner

  • 2/3 Cup Cooked Quinoa
  • 3/4 Cup Cooked Carrots, Sliced
  • Prosciutto-Wrapped Scallops with Spinach
  • 1 Cup Strawberries

Breakfast

  • 1 Cup Skim Milk
  • 1 Whole-Wheat English Muffin
  • 2 Teaspoons Creamy Peanut Butter
  • 1 Tablespoon Sugar-Free Jam

Morning Snack

  • 1 Orange, medium
  • 1 Fruit & Nut Granola Bar

Lunch

  • Southwestern Rice & Pinto Bean Salad
  • 1 Cup Skim Milk
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Watermelon

Afternoon Snack

  • 8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

  • Grilled Salmon with Mustard & Herbs
  • 2/3 Cup Cooked Brown Rice
  • Warm Red Cabbage Salad
  • 1 Cup Blueberries

Breakfast

  • 1 Cup Skim Milk
  • 1 Plum
  • Quick

Breakfast

  • Taco

Morning Snack

  • 3 Apricots

Lunch

  • 1 Veggie Burger
  • 1 Whole-Wheat Roll
  • Grilled Smoky Eggplant Salad
  • 1/2 Cup Unsweetened Applesauce

Afternoon Snack

  • 4 Ounces Carrot Sticks
  • 2 Tablespoons Prepared Hummus

Dinner

  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Vinegar & Oil Salad Dressing
  • Jumbo Prawns & Balsamic-Orange Onions
  • 2/3 Cup Cooked Brown Rice
  • 1 Cup Papaya

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