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This 1,600-calorie meal plan is designed by EatingWell’s registered dietitians and culinary experts to offer healthy and delicious meals for weight loss. We’ve done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note that this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this plan to better suit your individual nutrition needs Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you. Meal Prep Tip: If you’ll be short on time, you can make the Ravioli & Vegetable Soup ahead. Other things you can make ahead for the week include Carrot-Ginger Vinaigrette, Maple-Nut Granola and Avocado-Yogurt Dip. Watch How to Make Quick Ravioli & Vegetable Soup 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) Season egg with a pinch of salt and pepper. • 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 Vinaigrette • Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt. Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with 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 cupsDelicata Squash & Tofu Curry Serve curry over 1/2 cup brown rice Evening Snack (133 calories) • 2 Medjool dates Meal Prep Tip: Make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup. Day 3 Breakfast(372 calories) 1/2 cupMaple-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 Meal Prep Tip: Hard-boil 2 eggs-save one for Day 7. Make Carrot-Ginger Vinaigrette or opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options. Day 4 Breakfast(372 calories) 1/2 cupMaple-Nut Granola 3/4 cup nonfat plain Greek yogurt 1/2 cup blueberries MorningSnack(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 cupsWarm Lentil Salad with Sausage & Apple 1/2 cupQuick Pickled Beets 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat Top baguette with 1 tsp. butter Meal Prep Tip:Make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired. 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 cupsQuick 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) Meal Prep Tip: Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options. Day 7 Breakfast(362 calories) 1 cup all-bran cereal 3/4 cup skim milk 1/2 cup blueberries 2 Tbsp. chopped walnuts MorningSnack(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 Don’t Miss: 7-Day Diet Meal Plan to Lose Weight: 1,200 Calories 7-Day Diet Meal Plan to Lose Weight: 1,500 Calories 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories 7-Day Diet Meal Plan to Lose Weight: 2,000 Calories 7-Day Diet Meal Plan to Lose Weight: 2,200 Calories The Best 30-Day Vegetarian Meal Plan Deliciously Healthy Budget Friendly Meal Plan Delicious Superfood Recipes 500-Calorie Dinners: 30-Minute Dinners 10 Weight-Loss Tips That Actually Work (According to Science)
mealplan1600_630px.png
mealplan1600_630px.png
mealplan1600_630px.png
This 1,600-calorie meal plan is designed by EatingWell’s registered dietitians and culinary experts to offer healthy and delicious meals for weight loss. We’ve done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note that this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this plan to better suit your individual nutrition needs
Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you.
Meal Prep Tip: If you’ll be short on time, you can make the Ravioli & Vegetable Soup ahead. Other things you can make ahead for the week include Carrot-Ginger Vinaigrette, Maple-Nut Granola and Avocado-Yogurt Dip.
Watch How to Make Quick Ravioli & Vegetable Soup
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)
Season egg with a pinch of salt and pepper.
• 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
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.
Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.
Day 2
Morning Snack(164 calories) 7 dried apricots 8 walnut halves
Lunch (413 calories)
Leftover soup
Top each baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.
Dinner(424 calories) 1 1/2 cupsDelicata Squash & Tofu Curry Serve curry over 1/2 cup brown rice
Evening Snack (133 calories)
• 2 Medjool dates
Meal Prep Tip: Make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.
Day 3
Breakfast(372 calories) 1/2 cupMaple-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 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
Meal Prep Tip: Hard-boil 2 eggs-save one for Day 7. Make Carrot-Ginger Vinaigrette or opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Day 4
Breakfast(372 calories) 1/2 cupMaple-Nut Granola 3/4 cup nonfat plain Greek yogurt 1/2 cup blueberries
MorningSnack(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 cupsWarm Lentil Salad with Sausage & Apple 1/2 cupQuick Pickled Beets 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat Top baguette with 1 tsp. butter
Meal Prep Tip:Make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.
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
• 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 cupsQuick Chicken Tikka Masala 3/4 cup brown rice
Day 6
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
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)
Meal Prep Tip: Cook a chicken breast for tomorrow’s lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Day 7
Breakfast(362 calories) 1 cup all-bran cereal 3/4 cup skim milk 1/2 cup blueberries 2 Tbsp. chopped walnuts
MorningSnack(151 calories) 4 Tbsp.Avocado-Yogurt Dip 2 medium carrots
Lunch (417 calories)
• 2 clementines, peeled and sectioned
Combine ingredients & top salad with vinaigrette.
Afternoon Snack (142 calories)
• 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
Don’t Miss:
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The Best 30-Day Vegetarian Meal Plan Deliciously Healthy Budget Friendly Meal Plan Delicious Superfood Recipes 500-Calorie Dinners: 30-Minute Dinners
10 Weight-Loss Tips That Actually Work (According to Science)
- 7-Day Diet Meal Plan to Lose Weight: 1,200 Calories 7-Day Diet Meal Plan to Lose Weight: 1,500 Calories 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories 7-Day Diet Meal Plan to Lose Weight: 2,000 Calories 7-Day Diet Meal Plan to Lose Weight: 2,200 Calories
