Fat Loss Meal Plan Under 1600 Calories – Calorie Watcher Diet

Losing fat and overall body weight requires not only a restriction of daily calories consumed, but also the types of food that are important. You can reduce your calorie intake and lose weight and still be unhealthy. The key is to not only lose weight, but also reduce your level of body fat in the process. This requires some vital concepts. One is eating often throughout the day. This will allow your body to process nutrients and food after each feeding instead of overeating where excess calories will be stored as fat. Another is to eat high-quality protein to maintain lean muscle mass. You also need complex carbohydrates and healthy fats to help with energy and overall health.

Below is a sample meal plan that is less than 1600 total calories for the day. Each meal should be eaten 2-3 hours apart. There are a total of 5 meals. Totals for the day are approximately 1,592 calories with 137 grams of quality protein, 158 grams of carbohydrates that are mostly complex carbohydrates, and 47 grams of healthy fats. You can also substitute some of the food selections, such as for Meal 4, you may want to have grilled chicken breast instead of salmon. Just be sure to read labels and weigh your food to stay in the same calorie range.

meal 1
2 whole eggs and 4 egg whites
bagels
fat free cream cheese
Total: 470 calories, 37 grams of protein, 43 grams of carbs, 14 grams of fat

food 2
1 scoop of whey protein powder
Banana
1 portion of almonds
Total: 402 calories, 29 grams of protein, 41 grams of carbs, 16 grams of fat

Meal 3
4 ounces lean ground beef (93/7)
wheat pasta
salad
Total: 430 calories, 31 grams of protein, 51 grams of carbs, 11 grams of fat

food 4
4 ounces of grilled salmon
sweet potatoes
Green vegetables (spinach, broccoli, etc.)
Total: 385 calories, 27 grams of protein, 34 grams of carbs, 13 grams of fat

Meal 5
6 ounces of 2% cottage cheese
Apple
1 tablespoon of natural peanut butter
Total: 327 calories, 25 grams of protein, 30 grams of carbs, 14 grams of fat