The 3 Week Diet

The 7-Day 1,600-Calorie Meal Plan

There are many ways you can shed off those extra pounds.

Many resort to creative diet plans or intense workouts. Some become extra careful with their calorie intake.

One of the most popular weight loss trends nowadays is the 1,600-calorie diet. That’s a total of 1,600 calories only in a day. This means you have to be very cautious and conscious with the amount of food you eat.

It’s a huge adjustment at first. It does have its rewards in the end. So if you want to try it out, here’s a seven-day 1,600-calorie meal plan.

DAY 1

Breakfast (347 calories)

Avocado-Egg Toast

  • 1 slice whole-grain bread
  • 1/2 medium avocado
  • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
  • 1 clementine

Morning Snack (249 calories)

  • 1 medium apple
  • 3 Tbsp. unsalted dry-roasted almonds

Lunch (378 calories)

  • 2 cups Ravioli & Vegetable Soup
  • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
  • 2 Tbsp. shredded Cheddar cheese

Top baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.

Afternoon Snack (119 calories)

  • 4 Tbsp. hummus
  • 1 cup sliced cucumber

Dinner (506 calories)

Salmon & Vegetables

  • 4 oz. baked salmon
  • 1 cup roasted Brussels sprouts
  • 3/4 cup brown rice
  • 1/8 tsp. salt
  • 1/8 tsp. pepper
  • 1 Tbsp. walnuts

DAY 2

Breakfast (347 calories)

Avocado-Egg Toast

  • 1 slice whole-grain bread
  • 1/2 medium avocado
  • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)

Season egg with a pinch of salt and pepper.

  • 1 clementine

Morning Snack (164 calories)

  • 7 dried apricots
  • 8 walnut halves

Lunch (413 calories)

Leftover soup

  • 2 cups Ravioli & Vegetable Soup
  • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
  • 2 Tbsp. shredded Cheddar cheese

Top each baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.

  • 1 clementine

Afternoon Snack (119 calories)

  • 4 Tbsp. hummus
  • 1 cup sliced cucumber

Dinner (424 calories)

  • 1 1/2 cups Delicata Squash & Tofu Curry
  • Serve curry over 1/2 cup brown rice

Evening Snack (133 calories)

  • 2 Medjool dates

DAY 3

Breakfast (372 calories)

  • 1/2 cup Maple-Nut Granola
  • 3/4 cup nonfat plain Greek yogurt
  • 1/4 cup blueberries

Morning Snack (128 calories)

  • 3 Tbsp. hummus
  • 2 medium carrots

Lunch (420 calories)

Apple & Cheddar Pita Pocket

  • 1 whole-wheat pita round (6-1/2-inch)
  • 1 Tbsp. mustard
  • 1/2 medium apple, sliced
  • 1 oz. Cheddar cheese
  • 1 cup mixed greens

Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.

  • 2 clementines

Afternoon Snack (184 calories)

  • 1/2 medium apple, sliced
  • 1 Tbsp. peanut butter
  • 2 Tbsp. Maple-Nut Granola

Dip apple slices into peanut butter and granola.

Dinner (457 calories)

  • 1 Moroccan-Style Stuffed Pepper
  • 2 cups spinach

Sauté spinach in 1 tsp. olive oil with a pinch of salt and pepper.

Evening Snack (50 calories)

  • 1 Tbsp. chocolate chips, preferably dark chocolate

DAY 4

Breakfast (372 calories)

  • 1/2 cup Maple-Nut Granola
  • 3/4 cup nonfat plain Greek yogurt
  • 1/2 cup blueberries

Morning Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (382 calories)

  • 2 cups mixed greens
  • 4 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup grated carrots
  • 1 clementine, peeled and sectioned
  • 2 Tbsp. Carrot-Ginger Vinaigrette

Combine ingredients and top the salad with vinaigrette.

Afternoon Snack (151 calories)

  • 7 dried apricots
  • 7 walnut halves

Dinner (508 calories)

  • 2 1/4 cups Warm Lentil Salad with Sausage & Apple
  • 1/2 cup Quick Pickled Beets
  • 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat
  • Top baguette with 1 tsp. butter

DAY 5

Breakfast (369 calories)

  • 1 cup all-bran cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries
  • 2 Tbsp. unsalted dry-roasted almonds

Morning Snack (117 calories)

  • 1 cup sliced cucumber
  • 4 Tbsp. Avocado-Yogurt Dip

Lunch (397 calories)

  • 2 Tomato-Cheddar Cheese Toasts
  • 2 cups mixed greens
  • 1/4 cup grated carrot
  • 1/2 cup cucumber, sliced
  • 1 hard-boiled egg
  • 1 Tbsp. unsalted dry-roasted almonds
  • 1 1/2 tsp. each olive oil & balsamic vinegar

Top greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette.

Afternoon Snack (164 calories)

  • 7 dried apricots
  • 8 walnut halves

Dinner (427 calories)

  • 1 1/2 cups Quick Chicken Tikka Masala
  • 3/4 cup brown rice

Evening Snack (133 calories)

  • 2 Medjool dates

DAY 6

Breakfast (369 calories)

  • 1 cup all-bran cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries
  • 2 Tbsp. unsalted dry-roasted almonds

Morning Snack (151 calories)

  • 4 Tbsp. Avocado-Yogurt Dip
  • 2 medium carrots

Lunch (399 calories)

Leftover Chicken Tikka Masala

  • 1 1/2 cups Quick Chicken Tikka Masala
  • 2 cups spinach

Reheat the chicken on top of spinach in the microwave.

  • 1 Medjool date

Afternoon Snack (184 calories)

  • 1 medium banana
  • 6 walnut halves

Dinner (507 calories)

  • 2 cups Korean Beef Stir-Fry
  • 1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)

DAY 7

Breakfast (362 calories)

  • 1 cup all-bran cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries
  • 2 Tbsp. chopped walnuts

Morning Snack (151 calories)

  • 4 Tbsp. Avocado-Yogurt Dip
  • 2 medium carrots

Lunch (417 calories)

  • 2 cups mixed greens
  • 4 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup grated carrots
  • 2 Tbsp. Carrot-Ginger Vinaigrette
  • 2 clementines, peeled and sectioned

Combine ingredients & top salad with vinaigrette.

Afternoon Snack (142 calories)

  • 1 hard-boiled egg
  • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
  • 1 tsp. hot sauce (if desired)

Toast baguette slices and top with sliced egg and hot sauce.

Dinner (494 calories)

  • 1 serving Wild Mushroom Pizza with Arugula & Pecorino

Evening Snack (50 calories)

  • 1 Tbsp. chocolate chips, preferably dark chocolate

 

image source: eatingwell.com

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