1600 Calorie Meal Plan

1600 Calorie Diet

1600 Calorie Diet

Healthy nutrition and weight management should not include significant deprivation or limits. Enjoying a range of nutrient-dense, healthful foods that keep you full and content is crucial for safe and long-lasting weight loss. Because of this, our in-house certified dietitians have created a week’s worth of nutrient-dense dishes brimming with necessary vitamins and minerals to help you eliminate the element of surprise from creating a whole 1600 calorie diet.

What is the Important of 1600 Calorie Diet?

The clinically approved, skilled, and experienced dietitians and culinary professionals at diet2nourish created this 1,600-calorie meal plan to provide nutritious and delectable meals for weight loss. 

It sounds simple – just try not to eat more than 1600 calories per day, and you’ll lose some weight – but let’s take a closer look. Medical studies have shown that reducing one’s calorie consumption by 500-1000 calories per day results in a weekly weight loss of 1-2 pounds. To support healthy weight loss, most women should consume 1200-1600 calories per day, while males should consume 1600-1800 calories per day. Of course, these values are not exact and accurate for every individual.

Reasons to opt for 1600 calorie diet are as follows:

  • A 1,600-calorie meal plan will encourage gradual weight loss while enabling you to have a nutritious, well-balanced diet. 
  • Measures of inflammation, insulin resistance, glucose regulation, and metabolic syndrome also significantly improved.
  • The results imply that even in healthy persons who are not fat, simple calorie restriction may lower the risk of diabetes and heart disease.
  • Opting for a low-calorie diet, like 1600 calorie diet plan, leads to towards long, healthy life.
  • Fewer chances of getting cancer (research is still going on)
  • Chances of reducing brain disease
  • Improves Reproductive Performance
  • The best thing about a low-calorie diet is that it is straightforward to follow.
  • You will be fine if you eat your food in the right proportion. All you have to do is keep track of how many calories you consume throughout the day.
  • You have to keep track of your calories for the whole day.
  • To establish an energy deficit and lose weight, you must eat less and move more.
  • How much you’re currently consuming will determine how much weight you lose and how quickly.
  • 1600 calorie diet plan planning can be a valuable tool to help you stay energized, fulfill your nutritional objectives, avoid food waste, and save money.  

Why should you include Exercise during the 1600 calorie diet plan?

If 1,600 calories a day isn’t causing you to lose weight quickly enough, increase your exercise to produce a more significant calorie deficit. Most calorie-counting applications include exercise in their calculations so you can see the effect it has on your daily calorie intake. You will burn more calories during demanding exercise, but any exercise is beneficial. At the end of the week, even an hour of walking three times a week can significantly reduce your calorie intake.

Foods to Add to your 1600 Calorie Diet

You must consume low-calorie, low-fat, and high-protein foods to adhere to this 1600 calorie diet in order to feel satisfied and not hungry. Indian food has a beautiful mix of taste as well as health. If you are looking for low-calorie dishes in Indian cuisine, then you have many options. You can get information about some options below:


Sweet potatoes, peas, spinach, asparagus, mushrooms, cauliflower, cucumber, beet, cabbage, broccoli, kale, grapefruit, and tomatoes are the examples of vegetables you should include in your 1600 calorie diet list.


It is good to include fruits like apples, grapefruit, berries, melon, bananas, papaya, lemon, strawberry, etc.

Protein-rich foods:

Whole eggs, chicken, tofu, tempeh, and so on.

Whole grains:

includes quinoa, brown rice, oats, millet, and others.


you must include lentils like kidney beans, chickpeas, and other legumes.

Healthy fats and oils:

coconut oil, olive oil, and ghee are the perfect examples of healthy fats and oils that should be included in your 1600 calorie diet.

Dairy Products

unprocessed cheese, low-fat milk, and low-fat yogurt are healthy dairy products that can help you lose weight.


chia seeds, pumpkin seeds, almonds, walnuts, flax seeds, peanut butter, tahini, and so on are the best nuts to include in the 1600 calorie diet.

Herbs & Spices:

Garlic, rosemary, oregano, cilantro, black pepper, turmeric, garlic powder, and other herbs and spices can help you include the goodness of Ayurveda.

1600 Calorie Diet Meal Plan

Breakfast (8:00-8:30 AM)Soy Milk 1 cup + 1 cup Cornflakes + Ripe Banana (1)
Mid-Meal (11:00-11:30 AM)1 Orange + Grapes (1 cup)
Lunch (2:00-2:30 PM)Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad
Evening (4:00-4:30 PM)Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins
Dinner (8:00-8:30 PM)2 Chapati + Veg. Curry (1 cup) + salad


With some preparation and advance planning, creating a balanced diet doesn’t have to be challenging. Consider meeting with a certified dietitian at diet2nourish to acquire detailed guidance for your unique nutritional needs and health objectives. Following a 1600 calorie diet helps strengthen your body, lose weight, and much more.

Frequently Asked Questions (FAQ’s)

Question 1:
What does a typical day look like on a 1600 calorie diet?

If you are thinking of weight loss, you must try this meal plan. In a day, you will have three meals. You can have one or two snacks. They are healthy and  low calorie food options. The plan is balanced across all food groups. In addition, you can get a variety of nutrients from different foods. Thus, you can stay healthy, fit and lose weight with a balanced diet.

Question 2:
What if I feel hungry while following the 1600 calorie diet?

You can try drinking water. Not only will it fill up your tummy but also keep you hydrated. This will stop you from eating much food. It can help you stay on your 1600 calorie meal plan. Other than this, you can eat high-fibre foods when feeling extremely hungry. You can also adjust your meal times. It can help you adjust with the 1600 calorie diet more easily.

Question 3:
What are some low calorie drinks I can drink while on a 1600 calorie meal plan?

Let’s get one thing straight! Water is the best calorie-free drink. Other than this, you can start your day with any herbal tea. It is soothing and  good for a 1600 calorie diet plan. If you need coffee in your routine, go for Black coffee. It’s low in calories as long as you skip the sugar and cream.
You can drink Sparkling water. It is a fun, calorie-free alternative to plain water. In addition, you can drink fresh Vegetable juice. They are lower in calories than fruit juice.

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