1,600 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,600 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 1,600 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,600 calorie diet, as well as provide you with a printable 1,600 calorie meal plan.

Please note: This is just a day’s example of a 1,600 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 1,600 calorie diet?

If you’re focused on losing weight, a diet that aims for an average of 1,600 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 1,600 Calories a Day Healthy?

A well-planned 1,600 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,700 Calorie Meal Plan
1,800 Calorie Meal Plan
1,900 Calorie Meal Plan

Printable 1,600 Calorie Meal Plan

We have created a printable version of a 1,600 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,600 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,600 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,600 calorie meal plan:

Provides 1,596 kcal, 117g Protein (29%), 156g Carbs (39%), 57g Fat (32%) per day.


Matcha Chia Overnight Oats

Prepare the night before and you’ll wake up like it’s Saturday morning, every day!

Calories and Macros

485 Calories
34.2g Protein (27%)
62.6g Carbohydrates (50%)
12.4g Fat (22%)


1 Kiwifruit
1 Strawberry
75 grams Greek Yogurt (whole milk)
20 grams Vanilla Whey Protein (80%)
120ml Almond Milk
50 grams Oats
1 1/2 tsp Honey
2 tsp Chia Seeds
1/2 tsp Matcha Powder


Step 1: In a small bowl, whisk the matcha and warm water together until a smooth consistency is formed. 

Step 2: Take the yogurt, the protein powder, and the milk, and allow them to get well acquainted in a blender or food processor as you lightly pulse. 

Step 3: Once you have a delicious blend, spoon it into a container or jar and mix in the matcha paste, oats, chia seeds, and honey. 

Step 4: Slice the kiwi and strawberry and layer them on top. Store in the fridge overnight!


The Smoky and Spicy Salmon Sandwich of Success

Ready to get smokey?

Calories and Macros

488 Calories
31.4g Protein (26%)
54.5g Carbohydrates (45%)
15.9g Fat (29%)


50 grams Smoked Salmon
40 grams Feta Cheese
4 slices Whole Grain Bread
20 grams Arugula (rocket)
1 pinch Red Pepper Flakes
1 pinch Dried Parsley


Step 1: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of of soggy sandwich!).

Step 2: Place your lightly-toasted bread (or lightly-breaded toast – whichever you prefer to call it) on a plate and layer all ingredients in the following order: crumbled feta cheese, rocket leaves, smoked salmon, and top off with some chili flakes and parsley.


Cheesy Baked Turkey Meatballs

Calories and Macros

401 Calories
28.1g Protein (29%)
33.5g Carbohydrates (34%)
16g Fat (37%)


50 grams Ground Turkey (fat free)
1 Egg
25 grams Bread Crumbs
1/2 Onion
1 clove Garlic
1/2 Carrot
1 tsp Sweet Smoked Paprika
1 tsp Olive Oil
1/2 tsp Dried Rosemary
1 stalk Celery
15 ml Red Wine
45 grams Chopped Tomatoes (canned)
30 grams Tomato Passata
10 ml Milk (1% fat)
20 grams Spinach
20 grams Mozzarella Cheese (whole milk)


Step 1: Start off by finely slicing your onion and garlic. Then, chop your carrot and celery into 1-cm (ish) cubes.

Step 2: In a medium-sized mixing bowl, place the turkey mince, half the sliced onion, egg, breadcrumbs, rosemary, half the garlic, and half the paprika. 

Step 3: Mix with a spoon to combine well. Season a little with salt and pepper.

Step 4: Form the mince mixture into ping-pong-sized meatballs and lay them on a plate. Then, place them in the fridge to chill for around 10 minutes.

Step 5: Line a baking tray or oven-proof dish with half the olive oil and preheat your oven to 180°C.

Step 6: Heat the remaining oil in a large frying pan over medium-high heat.

Step 7: Add meatballs to the frying pan and cook for around 5 minutes ensuring they’re browning evenly on each side. Once they’re well browned, transfer to a plate on the side. 

Step 8: Using the same pan throw in the remaining onion, carrot, celery, remaining garlic, and remaining paprika. Stir for around 5 mins or until the onion softens and becomes translucent. 

Step 9: Add the wine and allow the mix to come to a nice simmer before adding the canned tomato, passata, and milk. 

Step 10: Stir to ensure all is combined and bring to a gentle simmer. Once the liquid begins to reduce, remove from the heat, season, and add the spinach. 

Step 11: Place the meatballs into the baking tray, and pour the tomato mix over the meatballs in the baking tray.  

Step 12: Shred the mozzarella over the top and place in the oven to bake for between 20 and 25 minutes. 

Step 13: When the mozzarella has browned and the liquid has reduced to a creamy consistency, you’re ready to roll! 

Step 14: Serve up and enjoy!

Snack 1

Chocolate Protein Shake

Calories and Macros

110 Calories
17.2g Protein (62%)
3.2g Carbohydrates (11%)
3.2g Fat (26%)


20 grams Chocolate Whey Protein (80%)
200ml Almond Milk


Step 1: Blend your protein powder and milk using a blender or shaker and serve on up! Add additional water if necessary.

Snack 2

Pumpkin Seed Snack (20 grams)

Pumpkin power!

Calories and Macros

112 Calories
6g Protein (20%)
2.1g Carbohydrates (7%)
9.8g Fat (73%)

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