1600-Calorie Diet

This 1600 calorie per day diet has a little more food than the 1400/day calorie plan and is also designed to help you lose weight, give you plenty of variety, give you the nutrition you need - and be satisfied too!

WEEK ONE

SUNDAY
Breakfast
2 slices light whole-wheat toast
4 teaspoons natural peanut butter
1 banana
8 oz. 1% milk

Lunch
Lettuce, radish, cucumber, celery
½ cup carrots
½  cup green pepper, diced
¾ cup tuna fish, packed in water
2 tablespoons nonfat ranch salad dressing
10 small green olives
12 saltine type crackers
1 peach
Water or non-caloric beverage

Dinner
5 oz. sirloin steak
¼ cup onions
¼ cup mushrooms
1 teaspoon canola oil to sauté onions and mushrooms and put on top of steak
1 medium baked sweet potato, 6oz.
2 tablespoons light sour cream
water or non-caloric beverage

Snack
8oz. skim milk
1 ¼ cups strawberries
blend with ice to make a shake

MONDAY
Breakfast
1 cup oatmeal
½ cup fruit cocktail packed in juice
1 cup plain low-fat yogurt mixed with fruit
black coffee or tea with lemon

Lunch
2 slices whole-wheat bread
2 oz. turkey ham & 1 oz. low-cheese
1/8 avocado, sliced
alfalfa sprouts
1 teaspoon mayonnaise
½ cup baby carrots
2 tablespoons nonfat dressing for dipping carrots
1 apple
water or non-caloric beverage

Dinner
5 oz. chicken leg, no skin, baked
1 cup whole-wheat pasta
4 teaspoons low-fat vinaigrette, 2 for marinade for chicken & 2 to toss with pasta (add extra vinegar, lemon juice, or water as necessary)
1 cup broccoli and 1 cup zucchini, steamed and tossed with pasta
8 oz. 1% milk

Snack
½ cup cantaloupe cubes
¼ cup 1% cottage cheese

TUESDAY
Breakfast
2 whole-grain waffles
¾ cup blueberries
1 cup plain, low-fat yogurt
2 tablespoons sour cream to mix with yogurt and fruit and scoop on waffles
black coffee or tea with lemon

Lunch
3 oz. low-fat ham
2 oz. low-fat cheese
1 teaspoon mayonnaise
2 large lettuce leaves
2, 6-inch tortillas
layer ham and cheese on tortillas, spread with mayonnaise and roll
1 cup string beans, steamed
balsamic vinegar and garlic to marinade string beans the day before
1 kiwi
water or non-caloric beverage

Dinner
8 ounces of flounder, baked
1 teaspoon olive oil to drizzle over flounder
lemon wedges squeezed over fish
½ cup onion
1 teaspoon olive oil, to sauté onions and cook with rice
2/3 cup brown rice
½ cup spinach
water or non-caloric beverage

Snack
8 oz. skim milk
1 peach
blend with ice to make a shake

WEDNESDAY
Breakfast
2 slices light whole wheat toast
1 teaspoon butter
¼ cup 2% cottage cheese
1 cup fruit cocktail canned in juice
8 oz. 1% milk

Lunch
6 saltine-type crackers
4 teaspoons natural peanut butter
sugar-free jelly
½ cup asparagus, cooked and chilled
1 apple
8 oz. 1% milk

Dinner
2/3 cup kidney beans
4 oz. ground turkey
½ cup onion, chopped
½ cup green pepper, diced
2 teaspoons canola oil, to sauté onions, peppers and turkey
salsa to mix with above
2/3 cup brown rice
lettuce, cucumber and radish
2 tablespoons nonfat creamy Italian salad dressing
water or non-caloric beverage

Snack
2 slices light rye bread
2 oz. fat-free cheese
lettuce and mustard

THURSDAY
Breakfast
3-egg white omelet
1 oz. low-fat cheese
1 oz. low-fat ham
¼ cup onion, chopped
½ tomato, diced
1 teaspoon canola oil, to sauté vegetables
2 slices whole wheat toast
8 oz. 1% milk

Lunch
2 slices light whole-wheat bread
½ cup tuna fish
1 teaspoon mayonnaise
mustard to mix with mayonnaise
lettuce
1 tomato, diced
½ cucumber sliced
2 tablespoons non-fat dressing, for tomato-cucumber salad (free)
12 cherries
water or non-caloric beverage

Dinner
4 oz. chicken leg, no skin, baked
½ cup water chestnuts
½ cup pea pods
Chinese cabbage and scallions
2 teaspoons peanut oil, to stir fry chicken and vegetables
¾ cup canned mandarin oranges; add last 3 min. of cooking
light soy sauce
2/3 cup brown rice
water or non-caloric beverage

Snack
8 animal crackers
8 oz. skim milk
10 grapes

FRIDAY
Breakfast
1 cup non-fat light fruit yogurt
½ cup canned fruit cocktail, in juice
3 tablespoons Grapenuts
6 almonds, slivered
black coffee or tea with lemon

Lunch
1 medium baked potato, 6 oz.
1 cup broccoli, steamed or microwaved
2 cloves garlic
1 teaspoon canola oil, to sauté garlic and toss with broccoli
3 oz. low-fat cheese
salsa
1 peach
water or non-caloric beverage

Dinner
6 oz. ground sirloin burger
1 hamburger bun
 lettuce for burger
1 tablespoon ketchup
1 tomato, ½ sliced for burger and half diced for salad
½ cup asparagus
lettuce, cucumber, radish, and celery
4 teaspoons low-fat creamy Italian salad dressing
1 corn on the cob
water or non-caloric beverage

Snack
½ banana
8 oz. 1% milk
blend with ice to make a shake

SATURDAY
Breakfast
1-½ cups plain wheat flakes cereal
1 apple
4 teaspoons natural peanut butter, to spread on apple
8 oz. 1% milk

Lunch
lettuce and cucumber for chef salad
1 oz. low-fat ham
1 oz. turkey
1 oz. low-fat cheese
1 cup zucchini, sliced
1 tomato, diced
1 tablespoon low-fat ranch salad dressing
10 small green olives
2, 4-inch bread sticks
water or non-caloric beverage

Dinner
5 oz. center loin pork chop, grilled
1 cup mashed potato, made with no fat
½ cup corn
1 tablespoon low-fat margarine, for potatoes and corn
½ cup unsweetened applesauce
½ cup beets
1 cup cauliflower
water or non-caloric beverage

Snack
1 cup non-fat, light fruit yogurt
½ mango

WEEK TWO

SUNDAY
Breakfast
4-4 inch frozen pancakes
1 teaspoon butter
2 tablespoons sugar-free pancake syrup
¾ cup blueberries
8 oz. 1% milk

Lunch
2 slices whole-wheat light bread
4 teaspoons natural peanut butter
sugar-free jelly
½ cup baby carrots
½ banana
8oz. 1% milk

Dinner
7 oz. chicken leg, no skin, cubed
2 scallions
1 teaspoon olive oil, to sauté scallions and chicken
½ cup canned pineapple in own juices, add to chicken after searing
½ cup water chestnuts, add to chicken after searing
6 almonds, slivered, to top chicken
½ cup snow peas
2/3 cup brown rice
water or non-caloric beverage

Snack
6 saltine-type crackers
1 ounce fat-free cheese

MONDAY
Breakfast
2 slices light whole-wheat toast
1 teaspoon butter
sugar-free jelly
½ cup 2% cottage cheese
½ cup canned pineapple in own juice, to mix with cottage cheese
8 oz. 1% milk

Lunch
½ 6 inch whole-wheat pita bread
3 oz. chicken leg, no skin, diced
1 tablespoon light mayonnaise
1 scallion and 1 tablespoon celery, diced, to mix with chicken and mayonnaise
½ zucchini, sliced in spears
2 tablespoons non-fat creamy Italian salad dressing, to dip zucchini
1 ¼ cup watermelon, cubed
water or non-caloric beverage

Dinner
4 oz. salmon, cubed
½ cup onions, sliced
1 teaspoon olive oil, to sauté onion and salmon
1/3 cup tomato sauce, add to salmon after initial searing
10 small green olives, add with tomato sauce
1-½  cup spaghetti
1 cup cauliflower
water or non-caloric beverage

Snack
1 cup non-fat, fruited light yogurt
½ cup fruit cocktail, canned in fruit juice

TUESDAY
Breakfast
1 ½ cups puffed rice cereal
2 tablespoons raisins
½ banana
1 tablespoon sunflower seeds
8oz. 1% milk

Lunch
1 whole tomato, inside scooped out
¾  cup tuna fish
1 teaspoon mayonnaise
1 teaspoon mustard
1 scallion and 1 tablespoon celery, diced, to mix with tuna fish and mayonnaise and scoop inside tomato
½ green pepper, sliced in spears
2 tablespoons non-fat ranch dressing, to dip peppers
6 saltine-type crackers
8 oz. 1% milk

Dinner
6 oz. sirloin steak
1 cup mashed potato, no fat added
1 cup frozen vegetable mix, broccoli, cauliflower, carrots
2 teaspoons butter, for potatoes and vegetables
water or non-caloric beverage

Snack
1/3 cup non-fat frozen yogurt
1-1/4 cup strawberries, sliced

WEDNESDAY
Breakfast
2 slices light whole-wheat bread for French toast
1 egg
4 oz. 1% milk to mix with egg and dip bread
cooking spray
½ teaspoon light margarine
2 tablespoons sugar-free syrup
4 oz. 1% milk

Lunch
2 slices whole-wheat light bread
2 oz. turkey
1 oz. low-fat cheese
1 teaspoon mayonnaise
1 banana
water or non-caloric beverage

Dinner
5 oz. veal, loin, sliced in strips
½ cup green pepper diced
½ cup onion
2 teaspoons canola oil to sauté peppers, veal and onion
2/3 cup brown rice
½ cup carrots
water or non-caloric beverage

Snack
1 pear
8 oz. skim milk

THURSDAY
Breakfast
1 sunny-side up egg, cooking spray
2 slices light whole-wheat bread
½ tablespoon light margarine
1 orange
8 oz. 1% milk

Lunch
Lettuce, cucumber, radish
½ cup carrots, sliced
½ cup 2% cottage cheese
½ cup tuna fish, packed in water
1/8 avocado, sliced
alfalfa sprouts
1 tablespoon low-fat ranch dressing
2, 4-inch bread sticks
water or non-caloric beverage

Dinner
1 cup whole-wheat pasta
2/3 cup tomato sauce
4 oz. ground sirloin browned
2 cloves of garlic
1 teaspoon olive oil to sauté garlic and meat for meatsauce
1 cup cauliflower
black coffee or tea with lemon

Snack
8 animal crackers
8 oz. skim milk
1 banana

FRIDAY
Breakfast
1 cup oatmeal
6 almonds, slivered
2 tablespoons raisins
8 oz. 1% milk

Lunch
1 english muffin toasted
1/3 cup tomato sauce, spread over 2 sides of muffin
3 oz. light mozzarella, spread over 2 sides of muffin
½ cup broccoli, steamed, topping each mini-pizza
2 cloves garlic
1 teaspoon olive oil, to sauté broccoli
12 cherries
water or non-caloric beverage

Dinner
6 oz. lamb, loin broiled
1 cup mashed potato, no fat added
1 cup mashed turnip, no fat added
½ cup cooked carrots
2 teaspoons butter, for potato and vegetables
water or non-caloric beverage

Snack
8 oz. skim milk
1 peach
blend with ice to make a shake

SATURDAY
Breakfast
2 slices whole wheat bread
4 teaspoons natural peanut butter
½ banana, sliced over peanut better
8 oz. 1% milk

Lunch
½, 6 inch whole-wheat pita
2 eggs, hard boiled for egg salad
1 tablespoon fat-free mayonnaise
1 scallion, chopped for egg salad
½ cup string beans steamed or microwaved
12 cherries
8 oz. 1% milk

Dinner
8 oz. shrimp
2 cloves garlic
2 teaspoons olive oil, to sauté garlic and shrimp for marinara sauce
1 cup crushed tomatoes, add to garlic and shrimp for marinara sauce
2 tablespoons grated parmesan cheese
1 cup cauliflower, steamed
1 cup linguini
water or non-caloric beverage

Snack
¼ cup 1% cottage cheese
½ cup canned fruit cocktail in juice
2 fat free oatmeal cookies