1600 Calorie Template

Guidelines:

• Breakfast: An easy, grab-and-go option packed with protein and carbs to power me through the morning and keep me full until lunch.

• Lunch: Two base options that are high in protein but low enough in calories that they can be combined with other staples to make packable salads, grain bowls, and sandwiches. Also, a few low-cal snacks that can be enjoyed without hesitation.

• Dinner: Mix-and-match proteins that can also be assembled in a few different ways throughout the week to create satisfying dinners rich in whole grains and vegetables.

• Nutritional Goals: Wholesome, satisfying meals that clock in at a total of 1,600 calories a day or fewer.

Meal Template 1

• Breakfast: 2 eggs + 2 egg whites, 1 sandwich thin with 1 tbsp peanut butter, 1 cup berries

• Snack: 1 ounce of raw almonds

• Lunch: 6oz Chicken breast with 2 cups spinach, 1 pear, 1oz feta cheese, 2 tbsp light dressing

• Snack: 1 container dannon light and fit greek yogurt

• Dinner: 6oz tilapia, ½ cup sweet potato, 1 cup broccoli, 1 small artichoke

Calories: 1,587 / Carbohydrates: 107g / Fat: 63g / Protein: 158g

Meal Template 2

• Breakfast:  1 cup plain Fage 2% Greek yogurt with 1 cup frozen berries and ½ oz walnuts along with 1 hardboiled egg

• Snack: 1oz (23) almonds and 1 small kiwi

• Lunch: 3oz canned tuna mixed 1 tbsp mayo on 1 sandwich thin, 1 string cheese, Small apple

• Snack: ½ cup cottage cheese

• Dinner: 6oz grilled chicken breast with ¾ cup cooked quinoa and 1 ½ cups mixed vegetables

Calories: 1,613 / Carbohydrates: 144 g / Fat: 62 g / Protein 155 g

Meal Template 3

• Breakfast: 1 cup lowfat cottage cheese with 1 pear

• Snack: 1 hardboiled egg

• Lunch: 1 turkey burger patty with 1 slice swiss cheese, ¼ avocado, 2 tbsp salsa 1 sandwich thin

• Snack: 1 small apple with 2 tbsp peanut butter

• Dinner: 6 oz pork tenderloin, 1 cup zucchini, ½ cup wild rice, 2 cup mixed greens salad with 2 tbsp Greek yogurt ranch dressing

Calories: 1,613 / Carbohydrates: 144 g / Fat: 62 g / Protein 155 g

Sample Weekly Meal Plan

(Just calorie count | Not macro split)

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)
• 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 cups Delicata 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 cup Maple-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 cup Maple-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 cups Quick 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