1600 Calorie Meal Plans

1 hard-boiled egg
1 medium apple, sliced
1 whole grain English muffin, toasted
1 tablespoon almond butter (or any nut butter) 

Spread almond butter on toasted muffin and serve with apple and hard-boiled egg.

Eating a high protein breakfast will keep you feeling full longer, which is an essential component for weight loss.

1 medium peach, chopped
3/4 cup low fat cottage cheese 

Top cottage cheese with peach.

Opting for low-fat cottage cheese over full fat slashing calories while still providing the same amount of protein and health-promoting calcium.

1 whole grain tortilla
1/4 cup spinach
1 cup artichoke hearts (about 6), frozen
2 tomato slices
1 tablespoon reduced fat feta cheese
2 tablespoon hummus
1 tablespoon light balsamic vinaigrette
1/2 cup sliced grapes
1 tablespoon chopped walnuts
1 tablespoon reduced fat plain yogurt 

Defrost artichokes according to package directions. Slice artichokes vertically into thin strips. Spread hummus on tortilla and layer with spinach, tomato slices, artichokes, and feta. Drizzle on balsamic vinaigrette and roll up. Mix together grapes, walnuts, and yogurt. Slice wrap and serve with grape-walnut salad.

You will forget this meal is lean when you taste these Greek wraps with creamy grape salad.

1 – 100 calorie minibag of microwave popcorn (2 tablespoons popcorn kernels)
2 tablespoons cashews 

Pop the corn and mix with cashews

Cashews have a lower fat content than most nuts and add flavor and crunch to this delicious snack.

2 ounces whole grain fettuccini, uncooked
1 teaspoon olive oil
1 lime, juiced
1 clove garlic, minced
Salt and pepper, to taste
3 ounces raw chicken breast, cubed
1 lime, juiced and zested
1 1/2 cups broccoli coleslaw (Mann’s brand)
1 tablespoon chopped peanuts
1 green onion, chopped 

Cook pasta per package directions. Sauté oil, garlic, salt, and chicken for 5 minutes. Add lime juice, lime zest, and coleslaw; cook an additional 3-5 minutes. Toss chicken veggie mixture with cooked pasta and top with peanuts and green onions.

This dish is full of flavor, without the fat so you can enjoy every bit without the guilt.

1 egg + 2 egg whites
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
2 slices whole grain bread
Cooking spray
1 small banana, sliced
5 teaspoons chopped walnuts 

Mix eggs, cinnamon and vanilla. Lightly dip bread into egg mixture. Cook in pan misted with cooking spray for 3 minutes on each side, until golden. Top with sliced banana and chopped walnuts.

1 (6 ounce) container non fat plain yogurt
1 cup berries, fresh or unsweetened frozen, thawed 

Mix berries into yogurt

Swap sugar laden fruit flavored yogurt with non-fat plain yogurt naturally flavored with tasty berries.

2 tablespoons reduced fat ranch dressing
2 teaspoons BBQ sauce
3 oz grilled chicken breast, sliced
3 cups salad greens or chopped romaine lettuce
1/2 cup chopped tomato
1/2 cup cooked corn
1/4 cup canned black beans, rinsed and drained 

Toss all ingredients.

This filling low-calorie salad is loaded with veggies and lean proteins. Use rotisserie chicken to save time.

1 whole grain tortilla
2 tablespoons hummus
4 tomato slices 

Spread hummus in tortilla, fill with tomatoes, and roll up.

Get a 1/2 serving of vegetables with this super quick spa-style snack.

1 small onion, sliced
1 cup chopped cauliflower
1/4 cup chopped carrots
1/2 cup sugar snap peas
1 tablespoon curry powder
1/2 cup crushed no-salt added tomatoes (not drained)
1/4 cup water
1/2 cup garbanzo beans
1 tablespoon diced jalapeños (optional)
1 tablespoon dried cherries or raisons
1/8 teaspoon each: sea salt and pepper
3/4 cup cooked brown rice 

In a medium saucepan, simmer onion, cauliflower, carrots, snap peas, curry powder, tomatoes, water, garbanzo beans, jalapeños, cherries, salt and pepper covered for 10-12 minutes (stirring occasionally). Serve on brown rice.

This dish is jam packed with nutrient-rich ingredients and low in calories to benefit your body from the inside out.

1 cup blackberries (fresh or frozen, unsweetened/thawed)
1 container (6 ounces) low-fat Greek yogurt
1/2 cup low fat granola 

Layer berries, yogurt and granola.

Low-fat yogurt and antioxidant rich blackberries are a nutritious way to start off your day right.

1 apple, sliced
12 whole almonds 

Serve apple with almonds.

Pairing an apple with almonds helps to regulate your blood sugar levels so your energy is maintained all day long.

2 slices turkey bacon
2 teaspoons mustard
2 teaspoons light mayonnaise
2 slices whole grain bread, toasted
2 ounces cooked chicken breast, sliced
4 romaine lettuce leaves
1 cup sliced cucumber
2 tablespoons hummus 

Microwave bacon. Spread mustard and mayonnaise on toast. Make sandwich with bacon, turkey, and lettuce. Serve with cucumber slices dipped in hummus.

This low calorie, full flavor version of an all time favorite proves that eating healthy can and should taste amazing.

1.5 cups vegetable (carrot, bell pepper, cucumbers)
4 tablespoons hummus 

Serve vegetables and hummus dip.

Get two servings of vegetables with this easy and satisfying snack.

1 small potato
2 teaspoons olive oil, divided
2 tablespoons chopped fresh chives
2 tablespoons low fat Greek yogurt
Sea salt and pepper, to taste
1 lemon, juiced
1 clove garlic, minced
1/8 teaspoon each: sea salt and pepper
4-ounce salmon fillet
1 cup chopped tomatoes
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh basil 

Preheat broil. Boil the potato until tender. Gently crush potato with 1 teaspoon olive oil, chives, yogurt, tomatoes, salt and pepper. Whisk lemon juice, oil, garlic, salt and pepper. Brush on both sides of salmon and broil on baking sheet for 10 minutes (until 145 degrees F). Toss tomatoes, vinegar and basil. Serve tomato salad with crushed potatoes and broiled salmon

Eat like you are on vacation with this healthy recipe that is tasty, filling, and easy to prepare.