7-Day Weight-Loss Diet Meal Plan-1600 Calories

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EatingWell.com

EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables. Below is a 7 day menu for those at the 1,600 a day caloric level. Following these menus along with your SKINNY FIBER will help you achieve the weight-loss goals you have set for yourself.

Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.

7 Day Weight Loss 1600 calorie menu - Day 1

• BREAKFAST

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 1/4 Cups Cheerios Cereal
  • 1 Hard Boiled Egg

• MORNING SNACK

  • Pineapple-Raspberry Parfaits

• LUNCH

  • Lemony Lentil Salad with Salmon
  • 1 Whole-Wheat Pita Bread, small
  • 1 Fudgsicle, no sugar added

• AFTERNOON SNACK

  • 2 Tablespoons Prepared Hummus
  • 4 Ounces Carrot Sticks

• DINNER

• 3/4 Cup Cooked Brown Rice
• 1 Cup Steamed Spinach
• Grilled Steak with Pepper Relish
• 1 1/2 Cups Cantaloupe Melon
• 
  

7 Day Weight Loss 1600 calorie menu - Day 2

• BREAKFAST

  • 1 Cup Skim Milk
  • 1 Banana, small
  • 1 1/2 Cups Bran Flakes Cereal

• MORNING SNACK

  • 1 Whole-Grain Rice Cake
  • 1 1/2 Ounces Low Fat Cheddar Cheese

• LUNCH

  • Chopped Greek Salad with Chicken
  • 1 Whole-Wheat Bread
  • 1 Cup Strawberries

• AFTERNOON SNACK

  • 1 Ounce Almonds, salted

• DINNER

• Mixed Lettuce Salad with Cucumber Herb Vinaigrette
• Grilled Tuna with Olive Relish
• 1 Whole-Wheat Roll
• 1/2 Cup Cooked Couscous
• 1 Peach, medium
• 
  

• 7 Day Weight Loss 1600 calorie menu - Day 3

  • BREAKFAST

    • 1 Whole Grain Oat Bran Bagel
    • 1 Cup Skim Milk
    • 1/2 Cup Blueberries
    • 1 Tablespoon Creamy Peanut Butter, unsalted

  • MORNING SNACK

    • 1 Apple, small

  • LUNCH

    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Vinegar & Oil Salad Dressing
    • Green Eggs & Ham Frittata
    • 1/2 Cup Cooked Brown Rice
    • 1/2 Cup Fresh Pineapple

  • AFTERNOON SNACK

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

  • DINNER

  • 3/4 Cup Steamed Carrots
  • 1 Cup Skim Milk
  • Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
  • Spiced Corn & Rice Pilaf
  • 1 Nectarine, medium
  • 
    

  • 7 Day Weight Loss 1600 calorie menu - Day 4

    • BREAKFAST

      • 1 Cup Skim Milk
      • 1 Kiwi
      • 1 Cup Whole Grain Flakes Cereal

    • MORNING SNACK

      • 1/2 Ounce Walnuts
      • 1 Ounce Dried Fruit

    • LUNCH

      • 1 Cup Tossed Salad Mix
      • 1 Tablespoon Low Calorie Caesar Salad Dressing
      • Fragrant Fish Soup
      • 1 Whole-Wheat Roll
      • 1 Cup Honeydew Melon

    • AFTERNOON SNACK

      • 1 Cup Blackberries
      • 1 Cup Skim Milk

    • DINNER

    • 2/3 Cup Cooked Brown Rice
    • Wok-Seared Chicken Tenders with Asparagus & Pistachios
    • Oven-Fried Zucchini Sticks
    • 1/2 Cup Mango
    • 
      

    • 7 Day Weight Loss 1600 calorie menu - Day 5

      • BREAKFAST

        • 1 Scrambled Eggs
        • 2 Slices Oatmeal Bread
        • 1 Cup Grapefruit
        • 1 Cup Skim Milk

      • MORNING SNACK

        • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
        • 1/4 Cup Alpen Cereal

      • LUNCH

        • 1 Cup Skim Milk
        • 1 Cup Tossed Salad Mix
        • 1 Tablespoon Vinegar & Oil Salad Dressing
        • Sweet Potato-Turkey Hash
        • Chocolate Bark with Pistachios & Dried Cherries

      • AFTERNOON SNACK

        • 1 Ounce Whole-Wheat Pretzel

      • DINNER

      • 2/3 Cup Cooked Quinoa
      • 3/4 Cup Cooked Carrots, Sliced
      • Prosciutto-Wrapped Scallops with Spinach
      • 1 Cup Strawberries
      • 
        

      • 7 Day Weight Loss 1600 calorie menu - Day 6

        • BREAKFAST

          • 1 Cup Skim Milk
          • 1 Whole-Wheat English Muffin
          • 2 Teaspoons Creamy Peanut Butter
          • 1 Tablespoon Sugar-Free Jam

        • MORNING SNACK

          • 1 Orange, medium
          • 1 Fruit & Nut Granola Bar

        • LUNCH

          • Southwestern Rice & Pinto Bean Salad
          • 1 Cup Skim Milk
          • 1 Whole-Wheat Pita Bread, small
          • 1 Cup Watermelon

        • AFTERNOON SNACK

          • 8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

        • DINNER

        • Grilled Salmon with Mustard & Herbs
        • 2/3 Cup Cooked Brown Rice
        • Warm Red Cabbage Salad
        • 1 Cup Blueberries
        • 
          

        7 Day Weight Loss 1600 calorie menu - Day 7

        • BREAKFAST

          • 1 Cup Skim Milk
          • 1 Plum
          • Quick Breakfast Taco

        • MORNING SNACK

          • 3 Apricots

        • LUNCH

          • 1 Veggie Burger
          • 1 Whole-Wheat Roll
          • Grilled Smoky Eggplant Salad
          • 1/2 Cup Unsweetened Applesauce

        • AFTERNOON SNACK

          • 4 Ounces Carrot Sticks
          • 2 Tablespoons Prepared Hummus

        • DINNER

        • 1 Cup Skim Milk
        • 1 Cup Tossed Salad Mix
        • 1 Tablespoon Vinegar & Oil Salad Dressing
        • Jumbo Prawns & Balsamic-Orange Onions
        • 2/3 Cup Cooked Brown Rice
        • 1 Cup Papaya

        
        
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