Sample 1600 Calorie Meal Plan

1600 calorie meal plan pin


Every week I go through grocery store ads and see whats on sale and make my meal plan for the week. I like to have things planned out so that I know that I can meet my calorie and macro targets everyday. I think I will post my weekly meal plan here so that you guys have more ideas on what you can eat, which is pretty much anything, in moderation.

Meal Plan

Breakfast: Jimmy Dean Delight Breakfast Croissant
250 Cals, 17g Protein, 28 Carbs, 8g fat, 2g fiber
I love these because they're an easy grab and go for me. I am not a breakfast first thing in the morning kind of person, so I heat this up a few hours later at work.

Snack: Six Star Protein and a Fiber One Cinnamon Coffee Cake
240 cals, 30g Protein, 21g carbs, 6g fat, 5g fiber
In order to make sure that I get enough protein I typically include at least one protein shake in my day. The fiber bar is more of a treat, with the added benefit of fiber. Ever since I found these, like 5 years ago, I have been consistently eating them. I would consider them a staple for me.

Lunch: Easy Lasagna 1 serving. Recipe Here.
396 cals, 30g Protein, 27g carbs, 19g fat, 2g fiber
This lasagna recipe is amazing. It's super simple, can be cooked on Sunday night with not a ton of clean up, nor a ton of work. The hardest part for me is scheduling the 45 minutes to cook in the oven.

Snack: Zone Cinnamon Roll Nutrition Bar
210 cals, 15g Protein, 22g carbs, 7g fat, 1g fiber
Protein bars are another semi-staple in my diet because I like to have a snack before I work out and I can get hangry if I workout on an empty stomach.

Dinner: 4 oz Chicken, 2 cups frozen broccoli, 1 single serving 2% Velveeta macaroni and cheese
371 cals, 38g Protein, 46g carbs, 7g fat, 10g fiber
So, anyone who knows me, knows that macaroni and cheese is my all time favorite food. I am a connoisseur. Every once in a while I will include the single serving cups in either lunch or dinner to satisfy my need (yes, need..) for macaroni and cheese.

Optional snack: 100 calorie popcorn
100 cals, 3g Protein, 22g carbs, 2g fat, 4g fiber
If I get snacky after dinner or I went a bit harder on my workout, I will grab a small snack. This popcorn is great because I feel like I'm eating a ton, yet it's only 100 calories and the only thing I'm giving up is the hand covered in salted butter.. Less on my hands means more in my mouth :-)

Breakdown and Totals:

MyFitnessPal Calories and Macro Breakdown

My numbers are not perfect every week. Some weeks I care more than others. When I am restricting calories to lose weight, I care a lot more about getting every calorie in. I like to stay within 5-7g of my targets typically. Going over in protein isn't something that I worry about because I know that it will just keep me fuller, longer.
MyFitnessPal macro Breakdown by Percentage

I like to choose a breakdown that's pretty even all around. As you can see I like to keep my carbs higher than my fats, because well.. pasta.. I can't live without it. Low carb diets are definitely not my thing.

Let me know if you try this meal plan and tell me what you think!







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