High Protein 1600 Calorie Meal Plan for Weight Loss

Written by James C., M.S.(C), PT

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Embarking on a weight loss journey requires a balanced diet that satisfies our taste buds while providing the necessary nutrients our bodies need.

This seven-day meal plan is designed to help you lose weight effectively by consuming 1600 calories daily, focusing on high-protein foods.

The protein-rich meal plan will keep you satiated, aid muscle recovery and growth, and help increase your metabolic rate.

Here’s your 1600 calorie meal plan with high protein for weight loss.

Day 1

Breakfast:

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  • Scrambled eggs (2 large, 12g protein, 10g fat, 1g carbs, 140 calories)
  • Spinach (1 cup, 0.9g protein, 0.1g fat, 1g carbs, 7 calories)
  • A slice of whole-grain toast (Ezekiel 4:9 Sprouted Grain Bread, 4g protein, 0.5g fat, 15g carbs, 80 calories).
  • Total: 16.9g protein, 10.6g fat, 17g carbs, 227 calories

Lunch:

  • Grilled chicken salad (100g chicken, 27g protein, 3g fat, 0g carbs, 165 calories)
  • Mixed greens (2 cups, 2g protein, 0g fat, 5g carbs, 15 calories)
  • Light vinaigrette (2 tbsp, 0g protein, 5g fat, 3g carbs, 60 calories).
  • Total: 29g protein, 8g fat, 8g carbs, 240 calories

Dinner:

  • Broiled salmon (1 fillet, 40g protein, 13g fat, 0g carbs, 367 calories)
  • Steamed broccoli (1 cup, 2.6g protein, 0.3g fat, 6g carbs, 55 calories)
  • Quinoa (1 cup cooked, 8g protein, 3.5g fat, 39g carbs, 220 calories).
  • Total: 50.6g protein, 16.8g fat, 45g carbs, 642 calories

Snacks:

  • Greek yogurt (Fage Total 0%, 1 cup, 18g protein, 0g fat, 9g carbs, 100 calories)
  • Berries (1 cup, 1g protein, 0g fat, 21g carbs, 70 calories)
  • A handful of almonds (28g, 6g protein, 14g fat, 6g carbs, 160 calories).
  • Total: 25g protein, 14g fat, 36g carbs, 330 calories

Daily Total: 121.5g protein, 49.4g fat, 106g carbs, 1,439 calories

Day 2

Breakfast:

  • Protein smoothie with banana (1 medium, 1.3g protein, 0.4g fat, 27g carbs, 105 calories), spinach (1 cup, 0.9g protein, 0.1g fat, 1g carbs, 7 calories), and Optimum Nutrition Gold Standard Whey Protein Powder (1 scoop, 24g protein, 1g fat, 3g carbs, 120 calories).
  • Total: 26.2g protein, 1.5g fat, 31g carbs, 232 calories

Lunch:

  • Turkey sandwich (100g turkey, 22g protein, 8g fat, 0g carbs, 176 calories)
  • Two slices of whole-grain bread (Ezekiel 4:9 Sprouted Grain Bread, 8g protein, 1g fat, 30g carbs, 160 calories)
  • Avocado (1/4 medium, 1g protein, 6g fat, 3g carbs, 80 calories).
  • Total: 31g protein, 15g fat, 33g carbs, 416 calories

Dinner:

  • Grilled lean steak (100g, 25g protein, 21g fat, 0g carbs, 271 calories)
  • Sweet potato (1 medium, 2g protein, 0g fat, 26g carbs, 103 calories)
  • Asparagus (1 cup, 2.9g protein, 0.2g fat, 5.2g carbs, 32 calories).
  • Total: 29.9g protein, 21.2g fat, 31.2g carbs, 406 calories

Snacks:

  • Protein pancakes (Kodiak Cakes Power Cakes, 2 pancakes, 14g protein, 2g fat, 30g carbs, 190 calories)
  • Berries (1 cup, 1g protein, 0g fat, 21g carbs, 70 calories).
  • Total: 15g protein, 2g fat, 51g carbs, 260 calories

Daily Total: 102.1g protein, 39.7g fat, 146.2g carbs, 1,314 calories

Day 3

Breakfast:

  • Oatmeal (1 cup cooked, 6g protein, 3g fat, 32g carbs, 154 calories)
  • Scoop of protein powder (Optimum Nutrition Gold Standard Whey Protein Powder, 1 scoop, 24g protein, 1g fat, 3g carbs, 120 calories)
  • Fresh berries (1 cup, 1g protein, 0g fat, 21g carbs, 70 calories)
  • Total: 31g protein, 4g fat, 56g carbs, 344 calories

Lunch:

  • Grilled tofu wrap (150g tofu, 15g protein, 9g fat, 4g carbs, 160 calories)
  • Whole-grain tortilla (1 tortilla, Mission Whole Grain Tortilla, 4g protein, 3g fat, 23g carbs, 140 calories)
  • Mixed vegetables (1 cup, 2g protein, 0g fat, 11g carbs, 62 calories)
  • Total: 21g protein, 12g fat, 38g carbs, 362 calories

Dinner:

  • Baked chicken breast (100g, 31g protein, 3.5g fat, 0g carbs, 165 calories)
  • Sweet potato (1 medium, 2g protein, 0g fat, 26g carbs, 103 calories)
  • Green beans (1 cup, 2g protein, 0g fat, 10g carbs, 44 calories)
  • Total: 35g protein, 3.5g fat, 36g carbs, 312 calories

Snacks:

  • Cottage cheese with pineapple (1 cup, 28g protein, 2g fat, 20g carbs, 220 calories)
  • Carrot sticks with hummus (10 baby carrots with 2 tbsp hummus, 2g protein, 3g fat, 16g carbs, 102 calories)
  • Total: 30g protein, 5g fat, 36g carbs, 322 calories

Daily Total: 117g protein, 25g fat, 166g carbs, 1,340 calories

Day 4

Breakfast:

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  • Greek yogurt (Fage Total 0%, 1 cup, 18g protein, 0g fat, 9g carbs, 100 calories)
  • Sprinkle of granola (1/4 cup, Bear Naked V’nilla Almond Fit Granola, 2g protein, 1.5g fat, 10g carbs, 60 calories)
  • Grapefruit (1/2 medium, 1g protein, 0g fat, 13g carbs, 52 calories)
  • Total: 21g protein, 1.5g fat, 32g carbs, 212 calories

Lunch:

  • Turkey and avocado sandwich: whole-grain bread (2 slices, Ezekiel 4:9 Sprouted Grain Bread, 8g protein, 1g fat, 30g carbs, 160 calories), turkey slices (100g, 22g protein, 8g fat, 0g carbs, 176 calories), avocado (1/4 medium, 1g protein, 6g fat, 3g carbs, 80 calories)
  • Total: 31g protein, 15g fat, 33g carbs, 416 calories

Dinner:

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  • Baked cod (1 fillet, 20g protein, 1g fat, 0g carbs, 92 calories)
  • Steamed asparagus (1 cup, 2.9g protein, 0.2g fat, 5.2g carbs, 32 calories)
  • Quinoa (1 cup cooked, 8g protein, 3.5g fat, 39g carbs, 220 calories)
  • Total: 30.9g protein, 4.7g fat, 44.2g carbs, 344 calories

Snacks:

  • Apple with almond butter (1 apple, 0.5g protein, 0.3g fat, 25g carbs, 95 calories with 2 tbsp almond butter, 7g protein, 18g fat, 6g carbs, 200 calories)
  • Boiled eggs (2 large, 12g protein, 10g fat, 1g carbs, 140 calories)
  • Total: 19.5g protein, 28.3g fat, 32g carbs, 435 calories

Daily Total: 102.4g protein, 49.5g fat, 141.2g carbs, 1,407 calories

Day 5

Breakfast:

  • Protein Pancakes (Kodiak Cakes Power Cakes, 2 pancakes, 14g protein, 2g fat, 30g carbs, 190 calories)
  • Greek yogurt (Fage Total 0%, 1 dollop or around 1/4 cup, 4.5g protein, 0g fat, 2.3g carbs, 25 calories)
  • Fresh strawberries (1 cup, 1g protein, 0g fat, 13g carbs, 53 calories)
  • Total: 19.5g protein, 2g fat, 45.3g carbs, 268 calories

Please follow the same format for the remaining meals and snacks for Days 5, 6, and 7 to reach your goal of a high-protein 1600 calorie meal plan for weight loss. Tailor the meal plan to your specific tastes and nutritional needs to ensure its success. Enjoy the journey to a healthier, leaner you!

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