Image default

1600 Calorie Specific Diet

1600 Calorie Specific Diet

1600 Calorie Specific diet:

The amount of calories you should eat every day depends on a few things:

  • Age, height and gender
  • Daily activity level
  • If you want to lose, maintain or gain weight

The History of Calorie Counting

People haven’t been counting calories forever (though some days it may feel as if youhave). The idea became popular around the turn of the 20th century, according to Jonny Bowden, PhD, CNS, a board-certified nutritionist and author of Living the Low Carb Life: Choosing the Diet that’s Right for You from Atkins to Zone, and The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why. At that time, scientist Wilbur Atwater noticed that if you put food in a machine, called a “bomb calorimeter,” and burned it, you could measure the ash and heat to find out how much “energy” was released and therefore how much “energy” was in the food. The idea caught on, and people began counting calories — that is, calculating exactly how many calories were consumed when eating particular foods, and “burned” when engaging in different activities. “A spate of diet books in the early part of the century popularized the notion that it’s all about the calories — and it’s been with us ever since,” Bowden tells WebMD.

1600 Calorie Specific Diet

  • Breakfast
    • 6 Tbsp raw oats, cooked
    • 1 cup low fat milk
    • 2-3 Tbsp raw oat bran
    • 3/4 cup blueberries
  • Morning Snack
    • 1 small banana
    • 12 whole almonds
  • Lunch
    • 2 slice low GI bread
    • 60 g ricotta cheese
    • 4 sardines
    • 1/4 avocado
    • 2 cups salad
    • 1 tsp olive oil
  • Afternoon Snack
    • 175ml low fat plain yogurt
    • 1 cup papaya
  • Dinner
    • 1/2 cup cooked rice
    •  1 skinless chicken breast grilled
    • 1 cup steamed broccoli
    • 1 steamed gem squash
    • 1 tsp olive oil for cooking
  • Breakfast
    • 2 slices rye
    • 2 poached eggs
    • 2 small kiwi fruit
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 2 Tbsp pumpkin seeds
    • 1 medium peaches sliced
  • Lunch
    • 1 medium sweet potato
    • 3/4  tin tuna in brine, drained
    • 1 Tbsp Lite mayonnaise
    • 2 cups salad
    • 7 medium olives
  • Afternoon Snack
    • 2 Ry-vita crackers
    • 1 heaped tsp peanut butter
    • 1 medium nectarine
  • Dinner
    • 1/2 cup cooked couscous
    • 2 beef / ostrich kebabs (150 g)
    • 2 cups stir-fried mixed vegetables
    • 1 tsp olive oil for cooking
  • Breakfast
    • 1 cup High Fiber cereal (All Bran)
    • 1 cup low fat milk
    • 2 Tbsp raw oat bran
    • 1 1/4 cup strawberries
  • Morning Snack
    • 8 dried apricot halves
    • 1 tbsp mixed nuts
  • Lunch
    • 1/2 cup cooked quinoa
    • 180 g grilled skinless chicken breast
    • 2 cups salad
    • 1/4  avocado
    • 1 tsp olive oil
  • Afternoon Snack
    • 175 ml low fat plain yogurt
    • 1/2 cup fresh fruit salad
  • Dinner Sushi:
    • 8 pieces fashion sandwich
    • 8 pieces California rolls
    • 8 pieces rainbow rolls
    • plus 2 portions sashimi equivalent to 2 palm-sizes
  • Breakfast
    • 2/3 cup low GI muesli
    • 1 cup low fat milk
    • OR 175 ml low fat plain yogurt
  • Morning Snack
    • 6 Pro-vita crackers
    • 60g mozzarella OR 2 matchboxes
    • 1 palm-sized bunch grapes
  • Lunch
    • 1/2 cup mixed beans
    • 1 tinned mackerel portion (middle cut)
    • 2 Tbsp low fat cottage cheese
    • 2 cups salad
    • 1 tsp olive oil and lemon juice
  • Afternoon Snack
    • 5 slices pineapple
    • 8 pecan nut halves
  • Dinner 
    • 1 corn on the cob
    • 180g grilled / baked fish (3 palm sizes)
    • 1/2 cup steamed green beans
    • 1 cup cooked baby marrow
    • 2 tsp olive oil for cooking

 

 
  • Breakfast
    • 2 slices rye
    • 1 egg
    • 3 slices smoked salmon
    • 1/2 cup fresh fruit salad
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 100 g fresh mango chopped
    • 3 walnut halves, chopped
  • Lunch
    • 1/2 cup cooked couscous
    • 1 cup chickpeas
    • 30g reduced fat feta
    • 1 cup grilled veg
    • OR 2 cups salad
    • 2 tsp olive oil + lemon juice
  • Afternoon Snack
    • 1 small pear
    • 1 cup fresh veg sticks
    • 1 Tbsp hummus to dip
  • Dinner 
    • 6 baby potatoes
    • 250 g grilled lean steak
    • 1 cup blanched asparagus
    • 1 cup steamed cauliflower
    • 1 tsp olive oil for cooking
  • Breakfast
    • 1/3 cup low GI muesli
    • 1 cup fresh fruit salad
    • 175 ml low fat plain yogurt
    • 1 tbsp flaked almonds
  • Morning Snack
    • 2 Ryvita crackers
    • 1 hard boiled egg
    • 1/4 avocado
  • Lunch
    • 1 cup whole corn kernels
    • 3/4 cup tinned pink salmon
    • OR 180g grilled salmon
    • 2 cups salad
    • 2 tsp olive oil
  • Afternoon Snack
    • 175ml low fat yogurt
    • 1 small banana
  • Dinner stir fry:
    • 1/2 cup cooked rice
    •  180g skinless chicken breast
    • 1-2 cups stir fry veg
    • 1 tsp oil for cooking
  • Breakfast
    • 1/2 cup baked beans
    • 2 eggs
    • 1/2 grapefruit
  • Morning Snack
    • 175ml low fat plain yogurt
    • 1 Tbsp chia seeds
    • 1 cup papaya
  • Lunch
    • 6 baby potatoes
    • 2 skinless chicken thighs
    • 2 cups salad
    • 7 medium olives
    • 1 tsp olive oil
  • Afternoon Snack
    • 1 1/2 cups air-popped popcorn
    • 1 heaped tsp nut butter
    • 1 medium green apple sliced to dip into the nut butter
  • Dinner stir fry:
    • 1/2 cup cooked pasta
    • 150g poached haddock
    • 1 cup wilted baby spinach
    • 1 cup baby tomatoes grilled
    • 1 tsp oil for cooking

Related posts

Bulking Meal Plan

cseid

1500 Gluten Free meal plan

Victoria Fitness26

1800 Calorie Diet

cseid

Leave a Comment

Choose Your Language