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Eating Less Calories To Lose Weight: Sample 1600 Calorie Diet Plan

By Edited Apr 20, 2016 0 0

1600 Calorie Weight Loss Program Diet Menu

When planning a 1600 calorie diet menu for your perfect diet plan, you have to make sure you have a variety of choices from all the major food groups.  Deciding to lose weight is a major feat and it shoudl be entered into with much preparation.  Ideally, you should meet with a nutritionist to discuss the right food choices for you, however, if you choose to do it yourself, there are books that can help you come up with the perfect menu.

Going on a diet doesn't have to mean starving yourself.  Take it from Bree Boyce-Miss South Carolonia, who lost over 100 pounds on a 1600 calorie diet plan.  Plan your meal and eat healthy by limiting calories without necesarily limiting the amount of food you eat.  According to The Centers For Disease Control and Prevention, you can "Eat More and Weight Less", simply by choosing foods with greater nutrition density.

For example, instead of eating this:

Fried Chicken Sandwich that is 599 calories

Fried Chicken Sandwich
photo credit: Centers for Disease Control and Prevention


You can eat this "Grilled Chicken Salad" with only 178 calories

Grilled Chicken Salad
photo credit: Centers for Disease Control and Prevention

As you can see, you can eat two bowls of this delicious grilled chicken salad plus an zero calorie drink and be filled, while at the same time getting vitamins and minerals, fiber and all the good nutrients without sacrificing taste.  When preparing you 1600 calorie diet menu, use the Centers for Disease Control's "Eat More, Weigh Less," as a guide. There is also a PDF version which has much more information.

Don’t skip any of your daily meals instead eat reduced calorie meals. You can have unlimited amount of water and calorie free beverages in your daily menu which can reduce hunger pain. Water consumption also helps you to have clear and healthy skin. Below is a sample of 1600 Calorie Menu. This sample 1600 calories diet menu has been split into 400 Calories for Breakfast and Lunch; 500 Calories Dinner and 300 Calories day time snacks. You have two choices in each category and you should perhaps choose two choices for your own menu. According To Dr. Oz, you can lose 8 lbs each week by simply sticking to the same menu day in and day out.  Read more about Dr. Oz's "magic diet pill."

Many people like to add diet pills to their best weight loss program.  Certain Diet pills have been associated with side effects such as tremors, dizziness, insomnia, restlessness, headaches, hyperactivity, dry mouth, upset stomach.  People who are allergic to pills should refrain from taking weight loss pills. Although there are Natural Diet Pills to lessen the chances of these types of adverse reactions, the safest way of losing weight is to stick on to a constant diet menu plan which would limit your calorie intake. 

Women who has a desire to reduce their weight will really see very good results if they follow 1200 Calorie diet plan and do some sort of physical exercise. You can have a 300-calorie breakfast; 400-calorie lunch, 400-calorie dinner, and 100 calorie snacks to make your diet as 1200 calories for a day. Here is a sample 1200 calorie diet plan, this plan is only to show you how to come up with your own plan.  You can make your own meals or you can have your meals delivered is you are very busy and can't cook your meals at home.


For A List of Diet Plans, Books And Ideas On losing Weight: PRESS HERE


Sample 1600 Calorie Diet Menu For Your Best Weight Loss Plan

A good trick to slim down fast is to eat an apple before each of your major meal as explained in the 3 Apple A Day Diet for Fat Loss

400 Calories Breakfast:

Apple 'n Cinnamon Diet Protein Oatmeal by Focus28 Diet

Choice 1:

  • 1 Slice whole wheat bread; Lime Juice (1 Lemon); Milk (1%fat) 1 Cup; 1 Small Apple; 1 cup Fresh Melon cubes; Cereal, shredded wheat ½ cup, Coffee 1 cup.
  • If you see the above items, Lime juice is very good for health. An apple a day keeps the doctor away, yes it will. Whole wheat bread and Cereals gives energy needed for the whole day. Coffee is a very good refresher.

Choice 2:

  • Whole wheat bread 2 slices; 2 eggs whipped with salt and pepper; Peaches raw; Orange Juice ¾ cup.
  • This will be an ideal breakfast as you get proteins from Eggs and fruits. Salt and Pepper will be a good treat for your taste buds. When you eat more items with lesser calories, you will have a psychological feeling as if you have taken ample amount of food.


400 Calories Lunch:

Tomato (Cream) Diet Protein Soup by Focus28 Diet

Choice 1:

  • Broth Based Soup: 1 Cup minestrone; Chicken (Grilled) Salad with low-fat dressing – 2 Cup lettuce; 2 Oz Grilled chicken breast; 2 tbs lite balsamic vinaigrette dressing; ½ Hamburger bun; ½ cup Fruit Flavored drink containing less than 3% fruit juice with high Vitamin C.
  • Grilled Chicken Breast is less in calorie than Fried one. You can have the same taste of chicken with the Grilled food. Lettuce is good for health. The Hamburger bun fills your stomach and you won’t feel hungry at all.

 Need Some ideas For Fat Burning Soups?


Choice 2:

  • 2 Oz low-fat luncheon meats (with 3 grams or less of fat per oz);  1 Cup Spinach Soufflé; Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
  • You can have meat however you need to restrict the quantity. Fiber food takes more time for digestion and it also filters the bad fat. Spinach is one of the fiber rich foods. When you have a cocktail drink you will get vitamins from all the fruits.


500 Calories Dinner:

Zesty Vegetable Chili with Beans Diet Protein Dinner/Lunch by Focus28 Diet

Beefy Vegetable Pasta Diet Protein Dinner/Lunch by Focus28 Diet
  • Choice 1: White dinner Roll (2 Small); 1 Baked Potato, 1 teaspoon Margarine; Carrots Seasoned. 1 Cup Iced Tea, unsweetened. Carrots are rich source of Vitamin A and good for eyes. Whenever you are having tea, avoid sugar as it adds up the cholesterol level. Get refreshed with unsweetened Iced Tea.
  • Choice 2: Salmon, 2 oz edible, Vegetable oil, 1½ tsp; 4 Oz Tofu; 1/3 Cup cooked brown rice; 1 Oz Swordfish; 1 Cup Yogurt, artificially sweetened; Broccoli Seasoned. Salmon is a wonderful treat for your taste buds. Vegetable oil has less cholesterol value and hence cooking in Vegetable oil is always good for health. It is a healthy diet to have raw vegetable in your diet. It has the following nutrition value. Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.

300 Calories Snacks:

  • Choice 1: Crackers -3; 2 ½ cup Pop Corn; 1 oz bagel chips-Initially when you are starting to follow a diet plan, it is difficult to control your food starving especially you always like to have crunchy items. Fried items are rich in calories and you will end up adding more weight. Crackers are best alternative of fried items. Limit your Crackers to three. Popcorn has very low Saturated fat and it is a good source of dietary fiber.
  • Choice 2: 1.5 Oz chips; 16 baby carrots with 1 tbsp. hummus; 2 GOYA Crackers (Baby Carrots are best alternate for any fried snacks. It is rich in vitamins and you can have more number of baby Carrots.)


 Books That Will Help You Plan Your 1600 Calorie Diet Menu

400 Calorie Fix: The Easy New Rule for Permanent Weight Loss!
500 400-Calorie Recipes: Delicious and Satisfying Meals That Keep You to a Balanced 1200-Calorie Diet So You Can Lose Weight without Starving Yourself
Hungry Girl 300 Under 300: 300 Breakfast, Lunch & Dinner Dishes Under 300 Calories



Choice 1


Choice 2











1 Slice whole wheat bread

Lime Juice (1 Lemon)

Milk (1%fat) 1 Cup

1 Small Apple

1 cup Fresh Melon cubes

Cereal, shredded wheat ½ cup

Coffee 1 cup




Total Calories













Whole wheat bread 2 slices

2 eggs, whipped with salt and pepper

Peaches raw

Orange Juice ¾ cup

Coffee 1 Cup





Total Calories














Broth Based Soup: 1 Cup minestrone

Chicken (Grilled) Salad with low-fat dressing * (check for the low fat dressing)

½ Hamburger bun

½ cup Fruit Flavored drink containing less than 3% fruit juice with high Vitamin C


Total Calories














2 Oz low-fat luncheon meats (with 3 grams or less of fat per oz);

1 Cup Spinach Souffle

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids



Total Calories















White dinner Roll (2 Small)

1 Baked Potato

1 teaspoon Margarine

Carrots Seasoned






Total Calories












Salmon, 2 oz edible

Vegetable oil, 1½ tsp

Soup, vegetable beef, prepared with equal volume of water

1/3 Cup cooked brown rice

1 Oz Swordfish

1 Cup Yogurt, artificially sweetened

Broccoli Seasoned


Total Calories















Crackers -3

2 ½ cup Pop Corn

1 oz bagel chips



Total Calories







1.5 Oz chips

16 baby carrots with 1 tbsp. hummus

2 GOYA Crackers


Total Calories








Grand Total


Grand Total


Resources To Help You Lose Weight


Exercise Resources To Help You Lose Weight

Although you can lose weight with calorie-restriction alone, most weight loss experts suggest you do at least 30 minutes of moderate exercise each day.  One of the best exercises that almost everyone can do is walking.  Talk to your doctor about what exercise may be a good addition to your best weight loss program. Some useful resources are:



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