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  • 7 Day Weight Loss 1600 Calorie Menu

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    Del W
    142 views3 pages
    The document provides a 7-day 1600 calorie meal plan. Each day includes suggested foods for breakfast, morning snack, lunch, afternoon snack, and dinner. The meals consist of lean proteins, fruits and vegetables, whole grains, and low-fat dairy to help with weight loss over the course of a week while sticking to a daily calorie goal of 1600 calories.

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    The document provides a 7-day 1600 calorie meal plan. Each day includes suggested foods for breakfast, morning snack, lunch, afternoon snack, and dinner. The meals consist of lean proteins, fruits and vegetables, whole grains, and low-fat dairy to help with weight loss over the course of a week while sticking to a daily calorie goal of 1600 calories.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    142 views3 pages

    7 Day Weight Loss 1600 Calorie Menu

    Uploaded by

    Del W
    The document provides a 7-day 1600 calorie meal plan. Each day includes suggested foods for breakfast, morning snack, lunch, afternoon snack, and dinner. The meals consist of lean proteins, fruits and vegetables, whole grains, and low-fat dairy to help with weight loss over the course of a week while sticking to a daily calorie goal of 1600 calories.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 3

    7 Day Weight Loss 1600 calorie o 1 1/2 Ounces Low Fat Cheddar

    menu - Day 1 Cheese


     LUNCH
    Day 1
    o Chopped Greek Salad with
    Chicken
    o 1 Whole-Wheat Bread
     BREAKFAST
    o 1 Cup Strawberries
    o 1 Cup Skim Milk  AFTERNOON SNACK
    o 1 Orange, medium o 1 Ounce Almonds, salted
    o 1 1/4 Cups Cheerios Cereal  DINNER
    o 1 Hard Boiled Egg o Mixed Lettuce Salad with
     MORNING SNACK
    Cucumber Herb Vinaigrette
    o Pineapple-Raspberry Parfaits o Grilled Tuna with Olive Relish
     LUNCH
    o 1 Whole-Wheat Roll
    o Lemony Lentil Salad with o 1/2 Cup Cooked Couscous
    Salmon o 1 Peach, medium
    o 1 Whole-Wheat Pita Bread,
    small
    o 1 Fudgsicle, no sugar added 7 Day Weight Loss 1600 calorie
     AFTERNOON SNACK menu - Day 3
    o 2 Tablespoons Prepared
    Day 3
    Hummus
    o 4 Ounces Carrot Sticks
     DINNER
     BREAKFAST
    o 3/4 Cup Cooked Brown Rice
    o 1 Cup Steamed Spinach o 1 Whole Grain Oat Bran Bagel
    o Grilled Steak with Pepper o 1 Cup Skim Milk
    Relish o 1/2 Cup Blueberries
    o 1 1/2 Cups Cantaloupe Melon o 1 Tablespoon Creamy Peanut
    Butter, unsalted
     MORNING SNACK

    7 Day Weight Loss 1600 calorie o 1 Apple, small


     LUNCH
    menu - Day 2
    o 1 Cup Tossed Salad Mix
    Day 2
    o 1 Tablespoon Vinegar & Oil
    Salad Dressing
    o Green Eggs & Ham Frittata
     BREAKFAST
    o 1/2 Cup Cooked Brown Rice
    o 1 Cup Skim Milk o 1/2 Cup Fresh Pineapple
    o 1 Banana, small  AFTERNOON SNACK
    o 1 1/2 Cups Bran Flakes Cereal o 6 Ounces Nonfat Vanilla or
     MORNING SNACK
    Lemon Yogurt, Sweetened with Low-Calorie
    o 1 Whole-Grain Rice Cake Sweetener
     DINNER
    o 3/4 Cup Steamed Carrots Day 5
    o 1 Cup Skim Milk
    o Cornmeal-Crusted Chicken
    Nuggets with Blackberry Mustard  BREAKFAST
    o Spiced Corn & Rice Pilaf o 1 Scrambled Eggs
    o 1 Nectarine, medium o 2 Slices Oatmeal Bread
    o 1 Cup Grapefruit
    o 1 Cup Skim Milk
     MORNING SNACK

    7 Day Weight Loss 1600 calorie o 6 Ounces Nonfat Vanilla or


    menu - Day 4 Lemon Yogurt, Sweetened with Low-Calorie
    Sweetener
    Day 4 o 1/4 Cup Alpen Cereal
     LUNCH
    o 1 Cup Skim Milk
     BREAKFAST o 1 Cup Tossed Salad Mix
    o 1 Cup Skim Milk o 1 Tablespoon Vinegar & Oil
    o 1 Kiwi Salad Dressing
    o 1 Cup Whole Grain Flakes o Sweet Potato-Turkey Hash
    Cereal o Chocolate Bark with Pistachios
     MORNING SNACK & Dried Cherries
    o 1/2 Ounce Walnuts  AFTERNOON SNACK
    o 1 Ounce Dried Fruit o 1 Ounce Whole-Wheat Pretzel
     LUNCH  DINNER
    o 1 Cup Tossed Salad Mix o 2/3 Cup Cooked Quinoa
    o 1 Tablespoon Low Calorie o 3/4 Cup Cooked Carrots,
    Caesar Salad Dressing Sliced
    o Fragrant Fish Soup o Prosciutto-Wrapped Scallops
    o 1 Whole-Wheat Roll with Spinach
    o 1 Cup Honeydew Melon o 1 Cup Strawberries
     AFTERNOON SNACK 7 Day Weight Loss 1600 calorie
    o 1 Cup Blackberries menu - Day 6
    o 1 Cup Skim Milk
     DINNER Day 6

    o 2/3 Cup Cooked Brown Rice


    o Wok-Seared Chicken Tenders
     BREAKFAST
    with Asparagus & Pistachios
    o Oven-Fried Zucchini Sticks o 1 Cup Skim Milk
    o 1/2 Cup Mango o 1 Whole-Wheat English
    Muffin
    o 2 Teaspoons Creamy Peanut
    7 Day Weight Loss 1600 calorie Butter
    menu - Day 5 o 1 Tablespoon Sugar-Free Jam
     MORNING SNACK
    o 1 Orange, medium o 1 Tablespoon Vinegar & Oil
    o 1 Fruit & Nut Granola Bar Salad Dressing
     LUNCH o Jumbo Prawns & Balsamic-
    o Southwestern Rice & Pinto Orange Onions
    Bean Salad o 2/3 Cup Cooked Brown Rice
    o 1 Cup Skim Milk o 1 Cup Papaya
    o 1 Whole-Wheat Pita Bread,
    small
    o 1 Cup Watermelon
     AFTERNOON SNACK
    o 8 Ounces Nonfat Vanilla or
    Lemon Yogurt, Sweetened with Low-Calorie
    Sweetener
     DINNER
    o Grilled Salmon with Mustard
    & Herbs
    o 2/3 Cup Cooked Brown Rice
    o Warm Red Cabbage Salad
    o 1 Cup Blueberries
    7 Day Weight Loss 1600 calorie
    menu - Day 7
    Day 7

     BREAKFAST
    o 1 Cup Skim Milk
    o 1 Plum
    o Quick Breakfast Taco
     MORNING SNACK
    o 3 Apricots
     LUNCH
    o 1 Veggie Burger
    o 1 Whole-Wheat Roll
    o Grilled Smoky Eggplant Salad
    o 1/2 Cup Unsweetened
    Applesauce
     AFTERNOON SNACK
    o 4 Ounces Carrot Sticks
    o 2 Tablespoons Prepared
    Hummus
     DINNER
    o 1 Cup Skim Milk
    o 1 Cup Tossed Salad Mix

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