MRFIXITs 1600 Calorie diet plan

M

MRFIXIT

Member

I just wanted to contribute something to MG... Alot of people asking about a diet to lose unwanted weight... This is a great diet for losing the lbs fast... I give it to my clients and they get amazing results (along with training of course) I hope it helps even 1 person... I wish i could show before and after pics of my clients on this diet! Good Luck!

One week of menus:   DAY ONE MEAL IDEAS

Breakfast

 

1 slice whole wheat toast

4 boiled or scrambled egg whites

2 teaspoon olive oil or margarine (or 2 tablespoons diet margarine)

1 cup skim milk or 6 oz light yogurt

 

Snack

 

1 small apple or orange

½ cup cottage cheese

 

Lunch

 

Tuna Wrap:

1 medium whole wheat tortilla

4 ounces of flaked tuna (water packed)

1 cup diced veggies (cucumber, tomato, onion celery)

2 tablespoons avocado or 1 tablespoon reduced fat mayo

or salad dressing

 

Snack

 

1 small banana

1 cup skim/ low fat milk or 6 oz light yogurt

 

Dinner

 

1/2 cup cooked beans, peas or corn

1 ½ cups steamed vegetables (carrots, cauliflower, broccoli)

4 ounces chicken or turkey breast

2 teaspoon olive oil or margarine

 

Snack

 

1 cup skim/ low fat milk or 6 oz light yogurt

 

DAY TWO MEAL IDEAS

 

Breakfast

 

Morning Parfait :

¾ cup bran cereal or 1/4 cup grapenuts

½ cup low fat cottage cheese

¾ cup berries

5-6 almonds

sprinkle with cinnamon (sweetener packet as desired)

 

Snack

 

17 grapes or 2 small plums

1 cup skim/ low fat milk or 6 oz light yogurt

 

Lunch

 

2/3 cup brown rice or 10 whole-wheat crackers

Asian Chicken Salad:

1 cup shredded cabbage (red and/or green)

1 cup diced vegetables (carrot, cucumber, bean sprouts)

5 ounce of skinless chicken breast strips

10 chopped cashews or 2 teaspoons oil

topped with rice vinegar, soy sauce

 

Snack

 

1 cup low fat milk or 6 oz light yogurt

 

Dinner

 

1 small whole wheat roll or baked potato

5 ounces lean pork

1 cup steamed carrots or zucchini

2 teaspoons margarine or 2 tablespoons diet margarine

 

Snack

 

1 cup low fat milk or 6 oz light yogurt

 

DAY THREE MEAL IDEAS

 

Breakfast

 

AM Burrito:

 

1 corn tortilla or half wheat pita filled with

2 egg whites

1 ounce of low fat turkey sausage or cheese

salsa or diced tomato

2 tablespoons avocado or light sour cream

1 cup skim milk or 6 ounces light yogurt

 

Snack

 

1 cup melon cubes

 

Lunch

 

1 small sweet potato or 1 cup butternut squash

5 ounces turkey

1 cup steamed broccoli or spinach sprinkled with

2 teaspoon toasted pine nuts

 

Snack

 

1 medium peach

1 cup skim milk or 6 ounces light yogurt

 

Dinner

 

5 ounces grilled salmon over

1 cup cooked pasta or lentils

1/2 cup green beans

sautéed with 2 teaspoon olive oil, chopped garlic

1 cup salad greens

and drizzled with balsamic vinegar

 

Snack

 

1 cup skim milk or 6 ounces light yogurt

 

 

DAY FOUR MEAL IDEAS

 

Breakfast

 

1 cup cooked oats mixed with

1 cup skim milk

2 tablespoons raisins

8 pecan halves

 

Snack

 

1/2 cup low fat cottage cheese or 2 ounces low fat cheese

 

Lunch

 

Spinach Salad Toss:

 

1 ½ cups spinach leaves

½ cup diced tomato, celery, mushrooms

4 boiled egg whites chopped `

2 ounces low-fat cheese

dressed with 2 tablespoons each of

balsamic vinegar and Dijon mustard

8 black olives

5 grain crackers or 2 rice cakes

 

Snack

 

1 medium pear

1 cup milk or 6 ounces light yogurt

 

Dinner

 

5 ounces skinless baked chicken breast

1 cup steamed asparagus with lemon juice

1/2 cup black beans

2 tablespoons avocado or 1 teaspoon oil

 

Snack

 

1 cup milk or 6 ounces light yogurt

 

DAY FIVE MEAL IDEAS

 

Breakfast

 

1 small toaster waffle

½ cup chunky applesauce or ¾ berries

½ cup cottage cheese

10 almonds

 

Snack

 

1 cup nonfat milk or 6 ounces light yogurt

 

Lunch

 

burger/sandwich

grilled veggie burger patty (or 2 oz turkey slices)

1 whole wheat bun with

1 large romaine lettuce leaf, cucumber and tomato slice

and Dijon mustard

1 cup carrot and celery sticks

2 tablespoons reduced fat salad dressing

 

Snack

 

1 small nectarine

1 cup nonfat milk or 6 ounces light yogurt

Dinner

 

6 ounces baked halibut served over

1 cup steamed kale or Swiss Chard and

1/2 cup white beans and 2 teaspoons chopped garlic

2 tablespoons parmesan cheese

2 teaspoon olive oil

 

Snack

 

1 cup nonfat milk or 6 ounces light yogurt or soy yogurt

 

DAY SIX MEAL IDEAS:

 

Breakfast

 

1 whole wheat english muffin

2 tablespoon peanut butter

1 cup nonfat milk or 6 ounces light yogurt

 

Snack

 

1 cup cantaloupe cubes

1/2 cup cottage cheese

 

Lunch

 

Turkey Wrap

 

1 small whole wheat or corn tortilla

3 ounces sliced turkey breast

1 –2 large spinach or romaine leaves

½ cup sliced tomato, mushrooms, cucumber

2 Tablespoons avocado or 1 Tablespoon reduced fat mayo

spread with 1-2 tablespoons Dijon mustard

 

Snack

 

3/4 cup blueberries

1 cup nonfat milk or 6 ounces light yogurt

 

Dinner

 

½ cup cooked pasta or couscous

1/2 cup tomato sauce

1 cup grilled vegetables (pepper, carrot, onion, eggplant)

2 Tablespoons parmesan cheese

1/2 cup reduced fat shredded cheese

 

Snack

 

1 cup nonfat milk or 6 ounces light yogurt

 

DAY SEVEN MEAL IDEAS

 

Breakfast

 

AM smoothie

1 cup skim milk or 6 ounces light yogurt,

2 tablespoons protein powder (genisoy)

¾ cup berries or 1 small banana (frozen)

 

Snack

 

5 whole grain crackers or 2 rice cakes

1 tablespoon peanut butter

 

Lunch

 

Mini Pizza

1 whole wheat english muffin or pita topped with

½ cup skim mozzarella and

1/2 cup tomato sauce

1 cup romaine lettuce and/or spinach

topped with 1 tablespoon balsamic vinegar, and

lemon juice

 

Snack

 

1/2 cup pineapple chunks

1 cup nonfat milk or 6 ounces light yogurt

 

Dinner

 

Stir Fry:

5 ounces lean beef or chicken

1 cup chopped vegetables (snow peas, carrots, broccoli)

1/3 cup brown rice

topped with 1 tablespoon each soy sauce, chopped ginger,

green onion and

10 cashews chopped

 

Snack

 

1 cup nonfat milk or 6 ounces light yogurt

 
D

dolfanshan

Guest

Thanks Mrfixit! This is a great example of a clean diet. 

 
S

siegmund

Moderator

You know., you put alot.of time into writing this up , sorry I didnt look sooner , I seen 1600 cals and im always shooting for 4-5k.  Much appreciated mrfix +1 if I could give more I would this is nice ill leave it there thankyou for your contributions to the site , they are most deffently appreciated.  Sieg 

 
M

MRFIXIT

Member

Thanks Sig! I am always 5-6 k calorie diet... But I have a lot of clients trying to lose weight... most of America is trying to lose =... so i wanted to help the masses not just us big guys! Thanks for the recognition ... its much appreciated!

 
calmb4dastorm

calmb4dastorm

Moderator

Thanks for the share! I will put it to the test when I cut! I will have to tweak some of the items, but that looks outstanding!

 
M

MRFIXIT

Member

Thanks calm, You rarely see me type that much shit out but i had a little extra time and i know it works.. let me know if you try it :)

 

 
S

SemperFi

Well-known member

Nice write up.

Thanks for taking the time to put this together. It is a great base to work off of for many of use who have trouble with accurate diet planning. I need a lot of guidance with meal planning because of my work schedule and I use a diet planning webapp that has helped me a lot. I will post it in the "Diet and Nutrition" section for anyone interested.

STAY STRONG and SEMPER FI

 
B

Burrr

Guest

MRFIXIT said:
</p><p>Thanks Sig! I am always 5-6 k calorie diet... But I have a lot of clients trying to lose weight... most of America is trying to lose =... so i wanted to help the masses not just us big guys! Thanks for the recognition ... its much appreciated!</p><p>
Click to expand...
You can stay at your sub 10% level and still eat over 4k a day?</p><p>What macro breakdown do you aim for, and do you count macros all the time or just for prep?</p><p> </p><p> </p>
 
S

swolesam

Member

Fixit - brother, whats your take on peanut butter and nuts in general? I got my diet down to a T, measuring food & all that. Goal is to gain muscle size on current cycle but stay solid so drop bf % by 3-5% max, so its not a typical bulking regimn. Do you avoid nuts and peanut butter, almond butter,... all that stuff when you're trying to cut bf or do you incorporate it  anyways ? Give me your opinion on that bro.

 
B

blastthru23

Moderator

Thanx fixit! Those plans are making me hungry!  I eat pretty tasteless food. Same meal at almost every meal, every day. Tho i change veg, protein, and sometimes carb sources. i keep it low sodium, tapatio for taste. Great  post,  a good starting point for cut diet ideas :) +1 if i could!

 
B

blastthru23

Moderator

Hey Fixit! Things are going quite well, thanks for asking :)

Right now I'm on a bulking plan. Between cycles i did a carb cycle plan that worked rather well. One question tho: how ling do you have your clients run this plan? 4 weeks maybe?

Depending on where i end up at the end of the cycle I'm running now concerning bf%, i may consider another rigorous diet plan for the 12-16 weeks between cycles. Man, 1600 cal/day is very rigorous now that I'm thinking about.

 
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