1600 Calorie Meal Plan (7 day)

DAY  1

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

5

2

ounce(s)

Cream Cheese - Fat Free

8

2

0

50

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

7

0.5

each

Grapefruit - Pink/Red 4"

0.6

11.9

0.1

46

 

 

 

Totals:

28.6

55.9

1.6

356

AM Snack


9

1

each

Banana - Medium

1.2

26.7

0.6

105

 

 

 

Totals:

1.2

26.7

0.6

105

Lunch


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

41.6

28

6.2

344

PM Snack


9

8

each

Cracker - Nabisco Low Saltines

1.6

16

3.2

96

21

2

TBLS

Mayonnaise - Fat free

0

6

0

16

8

2.8

ounce(s)

Tuna Solid White

21

1.4

1.4

98

 

 

 

Totals:

22.6

23.4

4.6

210

Dinner


3

2

spear

Broccoli

10

8

2

80

1

4

ounce(s)

Salmon - Broiled

25.08

0

14

233.32

9

1

cup

Rice - White Steamed

4.5

40.5

0

180

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

 

 

 

Totals:

40.88

64

18.4

582.32




]





 

 

 

Totals - Day 1

134.88

198

31.4

1597.32

7 Day 1600 Calorie Meal Plan

DAY  2

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


15

1

cup

Cheerios Oat & Wheat, Gen. Mills

4.3

19.6

1.8

111

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

7

0.5

each

Grapefruit - Pink/Red 4"

0.6

11.9

0.1

46

5

0.5

cup

Milk - Skim

4.2

5.95

0.2

43

 

 

 

Totals:

19.1

39.45

2.1

250

AM Snack


9

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

41.6

28

6.2

344

PM Snack


8

1

cup

Cottage Cheese - 1%

28

6.2

2.3

164

 

 

 

Totals:

28

6.2

2.3

164

Dinner


3

1

spear

Broccoli

5

4

1

40

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

9

1

cup

Rice - White Steamed

4.5

40.5

0

180

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

1

6

ounce(s)

Salmon - Broiled

37.62

0

21

349.98

 

 

 

Totals:

48.83

55.33

37.97

766.88









 

 

 

Totals - Day 2

137.83

149.98

49.07

1605.88

7 Day 1600 Calorie Meal Plan

DAY  3

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Banana - Medium

1.2

26.7

0.6

105

5

6

ounce(s)

Yogurt - Dannon Fat free

7

33

0

160

 

 

 

Totals:

8.2

59.7

0.6

265

AM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

1

TBLS

Mayonnaise - Fat Free

0

3

0

8

8

2.8

ounce(s)

Tuna Solid White

21

1.4

1.4

98

 

 

 

Totals:

22

14.4

3.4

166

Lunch


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

9

4

ounce(s)

Potato - Medium

2.8

27.4

0.12

119

5

2

1 oz

Sour Cream - Imitation

1.36

3.76

11.07

117.94

 

 

 

Totals:

43.16

31.16

13.59

422.94

PM Snack


8

0.5

cup

Cottage Cheese - 1%

14

3.1

1.15

82

 

 

 

Totals:

14

3.1

1.15

82

Dinner


3

1

spear

Broccoli

5

4

1

40

10

1

cup

Brown Rice - Cooked

4.9

49.7

1.2

232

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

 

 

 

Totals:

50.61

64.53

20.57

654.9









 

 

 

Totals - Day 3

137.97

172.89

39.31

1590.84

7 Day 1600 Calorie Meal Plan

DAY  4

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


15

1

cup

Bran Flakes

6

46

0

180

10

2

slice

Bread - Whole wheat

5.6

26.2

2.4

140

21

2

TSP

Jelly - Simply Fruit

0

8

0

32

5

0.5

cup

Milk - Skim

4.2

5.95

0.2

43

 

 

 

Totals:

15.8

86.15

2.6

395

AM Snack


9

20

each

Grapes - American

0.4

8.2

0.2

30

 

 

 

Totals:

0.4

8.2

0.2

30

Lunch


10

1

cup

Brown Rice - Cooked

4.9

49.7

1.2

232

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

21

2

TBLS

Salsa - Chunky Medium

0

0

0

4

0

2

each

Tortilla - Flour 7"

4

28

4

160

 

 

 

Totals:

47.9

77.7

7.6

582

PM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

1

TBLS

Mayonnaise - Fat Free

0

3

0

8

8

2.8

ounce(s)

Tuna - Solid White

21

1.4

1.4

98

 

 

 

Totals:

22

14.4

3.4

166

Dinner


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

 

 

 

Totals:

42.01

20.33

18.77

431.9









 

 

 

Totals - Day 4

128.11

206.78

32.57

1604.9

7 Day 1600 Calorie Meal Plan

DAY  5

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

5

1

TBLS

Cream Cheese

1.09

0.39

5.06

50.61

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

 

 

 

Totals:

21.09

42.39

6.56

310.6

AM Snack


9

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


10

2

slice

Bread - Whole wheat

5.6

26.2

2.4

140

6

1

small leaf

Lettuce - Iceberg (includes crisphead types)

0.05

0.1

0.01

0.6

21

1

TBLS

Mayonnaise - Fat Free

0

4

1

25

1

4

ounce(s)

Turkey Breast

34

0

0.8

153

0

1

10.75 can

Soup - Condensed Vegetable Beef

13.57

24.74

4.61

192.15

 

 

 

Totals:

53.22

55.04

8.81

510.75

PM Snack


10

1

each

Orange - Medium

1.2

15.4

0.2

62

 

 

 

Totals:

1.2

15.4

0.2

62

Dinner


21

2

TBLS

BBQ - Healthy Choice

0.06

11.4

0.04

50

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

2

TBLS

Oil & Vinegar - Wish Bone

0

4

4

40

9

6

ounce(s)

Potato - Medium

4.2

41.1

0.18

178.5

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

5

2

ounce(s)

Sour Cream - Imitation

1.36

3.76

11.07

117.94

 

 

 

Totals:

45.92

69.76

18.09

621.44









 

 

 

Totals - Day 5

121.74

203.58

34.16

1585.79

7 Day 1600 Calorie Meal Plan

DAY  6

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

7

0.5

each

Grapefruit - Pink/Red 4"

0.6

11.9

0.1

46

21

1

TBLS

Peanut Butter

4

3.5

8.15

95

 

 

 

Totals:

14.6

55.4

9.75

351

AM Snack


9

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

2

4

ounce(s)

Potato - White Baked

2.6

28.6

0.12

124

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

5

2

TBLS

Sour dressing, non-butterfat, cultured, filled cream-type

0.78

1.12

3.98

42.72

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

44.98

57.72

10.3

510.72

PM Snack


8

0.5

cup

Cottage Cheese - 1%

14

3.1

1.15

82

9

7

each

Cracker - Nabisco Low Saltines

1.4

14

2.8

84

 

 

 

Totals:

15.4

17.1

3.95

166

Dinner


3

1

spear

Broccoli

5

4

1

40

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

1

6

ounce(s)

Salmon - Broiled

37.62

0

21

349.98

20

3

table spoon

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

43.92

22.5

25.4

498.98









 

 

 

Totals - Day 6

119.2

173.72

49.9

1607.7

7 Day 1600 Calorie Meal Plan

DAY  7

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


19

2

slice

Bacon - Oscar Mayer Center Cut

4

0.02

3.6

50

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

2

6

ounce(s)

Hash browns - Frozen, Pan Cooked

5.4

47.82

19.5

370.5

 

 

 

Totals:

19.4

49.84

23.1

470.5

AM Snack


7

1

each

Orange - Medium

1.1

17.4

0.3

69

 

 

 

Totals:

1.1

17.4

0.3

69

Lunch


0

12

ounce(s)

Coca Cola - Diet w/caffeine

0

0.4

0

0

9

5

ounce(s)

Potato - Medium

3.5

34.25

0.15

148.75

21

2

TBLS

Salsa - Chunky Medium

0

0

0

4

0

1

10.5 can

Soup - Condensed Vegetable Beef

7.21

31.89

4.65

196.68

 

 

 

Totals:

10.71

66.54

4.8

349.43

PM Snack


0

1

cup

Popcorn - Lite Microwave

0.67

2.67

1

23.3

 

 

 

Totals:

0.67

2.67

1

23.3

Dinner


3

1

spear

Broccoli

5

4

1

40

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

2

TBLS

italian, commercial, regular, with salt

0.21

3

14.2

137.3

21

0.5

cup

Marinara sauce - Progresso 'Authentic'

4

10

6

110

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

17

1

1 cup

Spaghetti, cooked, enriched, with added salt

6.68

39.68

0.94

197.4

 

 

 

Totals:

56.18

66.17

24.94

719.7









 

 

 

Totals - Day 7

88.07

202.62

54.14

1631.93