1600 Calorie Weight Loss Meal Plan

A healthy diet plays a big part in any weight management program. One way you can base your healthy meal plan is by caloric levels, which means setting a calorie goal per day.

Vietura Aesthetic Lifestyle - Weight Management - 1600 Calorie Weight Loss Meal Plan

This weekly meal plan is set at 1600 calories, composed of breakfast, lunch, and dinner, plus morning and afternoon snacks. To find out which calorie level works best for you, seek the guidance of your doctor or a nutrition expert.

 

Monday

Breakfast

1 cup skim milk, 1/4 cups cereal, 1 orange, 1 hard boiled egg

AM Snack

4 ounces carrot sticks

Lunch

Salad with lemon dressing and salmon, 1 whole-wheat pita bread

PM Snack

1 banana

Dinner

Grilled steak with peppers, ¾ cup brown rice, 1 cup steamed spinach

   

Tuesday

Breakfast

Oatmeal, 1 cup skim milk, 1 plum

AM Snack

1/2 cup applesauce

Lunch

Grilled eggplant salad, 1 whole wheat roll

PM Snack

1 orange​

Dinner

Prawns in orange-balsamic sauce, 2/3 cup brown rice, 1 cup papaya

   

Wednesday

Breakfast

1 cup skim milk, 1 ½ cup whole wheat cereal, 1 banana

AM Snack

1 cup strawberries

Lunch

Greek Salad with Chicken, 1 whole-wheat bread

PM Snack

1 ounce almonds

Dinner

Tossed green salad with seared tina, 1 whole-wheat roll, 1 peach

   

Thursday

Breakfast

1 cup skim milk, 1 whole-wheat muffin, 1 tbsp sugar-free jam

AM Snack

1 medium-sized orange

Lunch

Rice & pinto bean salad, 1 whole-wheat pita bread

PM Snack

1 granola bar

Dinner

Grilled salmon with herbs, 2/3 cup brown rice

   

Friday

Breakfast

1 cup skim milk, 1 whole-wheat bagel, 1 tbsp peanut butter

AM Snack

1 apple

Lunch

Stuffed Chicken Thighs Braised in Tomato Sauce, 1/2 cup brown rice

PM Snack

1/2 cup fresh pineapple

Dinner

Grilled tuna with vegetables, 1/2 cup brown rice

   

Saturday

Breakfast

1 scrambled eggs, 1 cup skim milk, 3/4 cup grapefruit

AM Snack

6 ounces nonfat yogurt

Lunch

Tossed green salad with oil and vinegar dressing, grilled chicken

PM Snack

1 whole-wheat pretzel

Dinner

Scallops with spinach, 1/2 cup brown rice

   

Sunday

Breakfast

1 cup skim milk, 1 cup whole wheat cereal, 1 banana

AM Snack

1 ounce dried fruit

Lunch

Steamed fish, green salad with low-calorie Ceasar salad dressing

PM Snack

8 ounces nonfat yogurt​

Dinner

Seared chicken tenders with asparagus, 2/3 cup brown rice, 1/2 cup mango​

   

Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you.

This article is brought to you by Vietura Aesthetic Lifestyle.

 

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