1600 Calorie Meal Plan
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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 1600 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.
Day 1
Breakfast: 214 Cal
- Put Cheerios in a bowl add milk.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 365 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Main: 361 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Snack: 260 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 426 Cal
- Add to salads, granola, smoothies, or toast.
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Spread peanut butter onto cracker with a butterknife and enjoy.
Day 2
Breakfast: 339 Cal
- Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
- Place a non-stick frying pan on stovetop and set to medium heat.
- Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Main: 420 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 302 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Snack: 286 Cal
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Remove stems, wash and enjoy.
Snack: 225 Cal
- Add to salads, granola, smoothies, or toast.
Day 3
Breakfast: 238 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
Main: 332 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
Main: 373 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Snack: 426 Cal
- Add to salads, granola, smoothies, or toast.
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Spread peanut butter onto cracker with a butterknife and enjoy.
Snack: 260 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 4
Breakfast: 309 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Pour milk into glass and enjoy.
Main: 321 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 383 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Snack: 225 Cal
- Add to salads, granola, smoothies, or toast.
Snack: 374 Cal
- Place sliced bread into toaster and enjoy.
- Eat out of package as a snack or add as a topping to any salad.
- Remove stem and wash before eating
Day 5
Breakfast: 237 Cal
- Put Cheerios in a bowl add milk.
- Slice cantaloupe according to preference and enjoy.
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Main: 302 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 299 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Snack: 453 Cal
- Remove stems, wash and enjoy.
- Spread peanut butter onto cracker with a butterknife and enjoy.
Snack: 323 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Pour milk into glass and enjoy.
Day 6
Breakfast: 412 Cal
- Put Cheerios in a bowl add milk.
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Main: 392 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Main: 298 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Snack: 353 Cal
- Combine all ingredients in blender and blend until smooth.
- Slice cantaloupe according to preference and enjoy.
Snack: 166 Cal
- Pour milk into glass and enjoy.
- Remove the peel and pit the slice and enjoy
Day 7
Breakfast: 366 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove stem and wash before eating
Main: 34 Cal
- Halve the pitta bread into 2 pockets and toast until opened. Coat the inside of each with hummus. Stuff with salad, drizzle with olive oil and tuck in.
Main: 514 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Mix ingredients in bowl and serve.
Snack: 260 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 426 Cal
- Add to salads, granola, smoothies, or toast.
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Spread peanut butter onto cracker with a butterknife and enjoy.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Sausages and Luncheon Meats
Fruits and Fruit Juices
-
Banana (1.82 cup, mashed)
-
Dried Cranberries (0.25 cup)
-
Grapes (30 grape)
-
Kiwi (0.38 cup, sliced)
-
Orange (0.67 cup sections, without membranes)
-
Pear (2.57 cup, slices)
-
Pineapple (1.82 cup, chunks)
-
Raisins (0.39 cup, packed)
-
Strawberries (0.62 cup, halves)
-
Strawberries (0.51 cup, thawed)
-
Clementines (8 fruit)
-
Honeydew Melon (5.4 cup, diced (approx 20 pieces per cup))
-
Blueberries (1.48 cup)
-
Mango (0.57 cup pieces)
-
Berries (3.79 cup, halves)
-
Avocados (1.87 cup, cubes)
-
Cantaloupe (1.48 cup, balls)
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Legumes and Legume Products
Baked Products
Pork Products
-
Pork Chop (13.26 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Poultry Products
Finfish and Shellfish Products
Cereal Grains and Pasta
Breakfast Cereals
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