The 1600-calorie meal plan, which is high in protein, has many benefits for your health and body. Protein plays a crucial role in building our muscles, cells, and tissues.
Moreover, our body requires protein to produce all the healthy hormones, enzymes, and chemicals. Additionally, it helps make us feel filled for long periods and triggers the weight loss process.
What is a 1600 calorie meal plan high protein?
You must include all high-protein food options in your diet while keeping your daily calorie intake within 1600 calories. Moreover, you must cut out all unnecessary junk and processed food.
When it comes to foods rich in proteins, you can list several options, such as fish, eggs, meat, chicken, soybeans, lentils, and legumes.
Health and fitness experts worldwide recommend a minimum of 46 grams of protein per day for women and 56 grams per day for men.
You can also opt for a printable 1600 meal plan high protein, but check the guidelines and related aspects beforehand.
General guidelines for the 1600 calorie meal plan high protein
- Even though the primary focus is increasing protein intake, you should not write off the significance of other nutrients like healthy carbs, fibers, fats, etc.
- Always go for home-cooked food while avoiding sugary, refined, processed, and packaged food options.
- Drink at least 3 liters of water daily to keep the body hydrated.
- Indulge in a healthy exercise routine to benefit from this diet plan.
- Opt for five meals daily instead of 3 while decreasing the portion and serving size.
Weekly planner for 1600 calorie meal plan high protein
Day 1.
Breakfast- 2 servings of cabbage hash browns
Snack- 1 serving of garlic egg omelet with 1 cup of strawberries
Lunch- 1 serving of egg white spinach omelet with 2 cups of strawberries
Snack- 1 serving of poached eggs with 1 serving of whole-wheat toast
Dinner- 1 serving of scrambled eggs with spinach and 1 apple
Total calories for the day – 1,595
Day 2.
Breakfast- 2 servings of zucchini hash browns
Snack- 1 serving of cottage cheese and salsa
Lunch- 2 servings of banana egg pancakes with 1 serving of whole-wheat toast
Snack- 2 cups of non-fat Greek yogurt
Dinner- 1 serving of egg and asparagus scramble with 1 slice of buttered toast with cinnamon.
Total calories for the day – 1,600
Day 3.
Breakfast- 1 serving of scrambled eggs with bell pepper and feta and 1 apple
Snack- 1 serving of peppered cottage cheese
Lunch- 1 serving of egg and cottage cheese omelet with 1 orange
Snack- 1 serving of soft-boiled eggs with toast
Dinner- 1 serving of high protein energy balls with granola ( 1 oz)
Total calories for the day – 1600
Day 4.
Breakfast- 1 serving of scrambled eggs with cheddar cheese
Snack- 1 serving of garlic egg omelet with 1 orange
Lunch- 1 serving of scrambled eggs with bell pepper and feta and 1 apple
Snack- 2 cups of non-fat Greek yogurt
Dinner- 1 serving of spinach onion scramble with 1 serving of whole-wheat toast
Total calories for the day – 1,600
Day 5.
Breakfast- 1 serving of cottage cheese omelet with 1 orange
Snack- 1 serving of cream cheese omelet with 1 cup of strawberries
Lunch- 2 servings of mushroom and asparagus scramble
Snack- 1 serving of soft-boiled eggs and toast
Dinner- 1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast
Total calories for the day – 1600
Day 6.
Breakfast- 1 serving of basic egg white omelet with 2 oranges
Snack- 2 slices of cantaloupe with 4 easy-to-peel hard-boiled eggs
Lunch- 1 serving of simple spinach scramble with 1 cup of blueberries
Snack- 2 servings of cucumber avocado salad
Dinner- 1 serving of spinach scrambled eggs with 2 cups of strawberries
Total calories for the day – 1,600
Day 7.
Breakfast- 1 serving of bacon weave sandwich with 1 cup of blueberries
Snack- 1 slice of egg in a basket with 1 cup of non-fat Greek yogurt
Lunch- 1 serving of southwestern eggs with 1 serving of cinnamon apple bites
Snack- 1 serving of oats and cottage cheese pancakes
Dinner – 1 serving of oatmeal and peaches with 1 orange
Total calories for the day – 1,600
The bottom line for 1600 calorie meal plan high protein
Combine this 1600 calorie meal plan with high protein with some hardcore workout, and you can expect it to do great wonders with your overall health and fitness. Also, consult with your doctor or physician before starting this meal plan.
Printable (PDF) 1600 calorie meal plan high protein
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 servings of cabbage hash browns | 2 servings of zucchini hash browns | 1 serving of scrambled eggs with bell pepper and feta and 1 apple | 1 serving of scrambled eggs with cheddar cheese | 1 serving of cottage cheese omelet with 1 orange | 1 serving of basic egg white omelet with 2 oranges | 1 serving of beacon weave sandwich with 1 cup of blueberries  |
| Snack | 1 serving of garlic egg omelet with 1 cup of strawberries | 1 serving of cottage cheese and salsa  | 1 serving of peppered cottage cheese | 1 serving of garlic egg omelet with 1 orange | 1 serving of cream cheese omelet with 1 cup of strawberries | 2 slices of cantaloupe with 4 easy to peel hard-boiled eggs | 1 slice of egg in a basket with 1 cup of non-fat Greek yogurt  |
| Lunch | 1 serving of egg white spinach omelet with 2 cups of strawberries | 2 servings of banana egg pancakes with 1 serving of whole-wheat toast | 1 serving of egg and cottage cheese omelet with 1 orange | 1 serving of scrambled eggs with bell pepper and feta and 1 apple | 2 servings of mushroom and asparagus scramble | 1 serving of simple spinach scramble with 1 cup of blueberries | 1 serving of southwestern eggs with 1 serving of cinnamon apple bites |
| Snack | 1 serving of poached eggs with 1 serving of whole-wheat toast | 2 cups of non-fat greek yogurt | 1 serving of soft boiled eggs with toast | 2 cups of non-fat greek yogurt | 1 serving of soft boiled eggs and toast | 2 servings of cucumber avocado salad  | 1 serving of oats and cottage cheese pancakes |
| Dinner | 1 serving of scrambled eggs with spinach and 1 apple | 1 serving of egg and asparagus scramble with 1 slice of buttered toast with cinnamon | 1 serving of high protein energy balls with granola ( 1 oz) | 1 serving of spinach onion scramble with 1 serving of whole-wheat toast | 1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast | 1 serving of spinach scrambled eggs with 2 cups of strawberries | 1 serving oatmeal and peaches with 2 oranges |
| Total calories for the day | 1,595 | 1,600 | 1,600 | 1,600 | 1,600 | 1,600 | 1,600 |
See Also
1600 calorie meal plan for diabetics