Sample week · 7 days

1,600 calorie meal plan

Seven days of meals at 1,600 calories and 80 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,600
Protein a day
80 g
Meals a day
3 and a snack
Recipes
28

Monday

1,606 kcal80 g protein

Tuesday

1,598 kcal80 g protein

Wednesday

1,612 kcal80 g protein

Thursday

1,605 kcal81 g protein

Friday

1,594 kcal80 g protein

Saturday

1,604 kcal80 g protein

Sunday

1,608 kcal80 g protein

Grocery list for the week

Produce

  • Cilantro15 g
  • Zucchini1
  • Red bell pepper230 g
  • Lemon1
  • Parsley25 g
  • Sweet potato1
  • Garlic powderA little
  • Spring onion1
  • Cayenne pepperA little
  • Spinach85 g
  • Garlic11 cloves
  • Onions4
  • Ginger5 g
  • Lime1
  • Green cabbage85 g
  • Carrots450 g
  • Shiitake mushrooms35 g
  • Green onion1
  • Beetroot65 g
  • Cucumber550 g
  • Bell pepper1
  • DillA little
  • Celery110 g
  • BasilA little
  • Button mushrooms50 g
  • Baby spinach25 g
  • Broccoli florets75 g
  • Cauliflower florets250 g
  • Cherry tomatoes75 g
  • Basil leaves10 g
  • ChivesA little
  • Strawberries60 g
  • Blueberries40 g
  • Red pepper flakesA little

Meat and fish

  • Shrimp450 g
  • Pork sausage links2

Dairy and eggs

  • Eggs12
  • Cheddar cheese30 g
  • Feta cheese30 g
  • Greek yogurt plain nonfat25 g
  • Greek yogurt plain whole milk200 g
  • Semi-skimmed milk30 ml
  • Plain greek yogurt75 g
  • Mozzarella cheese75 g
  • Milk60 ml
  • Butter1 tsp

Bakery

  • Corn tortillas2
  • Wheat tortillas1 whole
  • Wheat bread2 slices

Pantry

  • Dried green lentils180 g
  • Barbecue sauce2 tbsp
  • Almonds35 g
  • HoneyA little
  • Short-grain white rice60 g
  • Vegetable broth1.4 l
  • Soy sauce5 tbsp
  • Sesame seeds2 tsp
  • Canned coconut milk300 ml
  • Dried spaghetti140 g
  • Ketchup2 tsp
  • SugarA little
  • Walnuts1 tbsp
  • Tamarind paste2 tsp
  • Canned crushed tomatoes140 g
  • Tomato paste1 tsp
  • Wheat flour40 g
  • Baking powderA little
  • Brown rice120 g
  • Canned diced tomatoes600 g
  • Canned white beans400 g
  • Pasta30 g
  • White miso paste1 tbsp
  • White rice240 g
  • Hot pepper sauce30 ml
  • Miso paste1 tbsp
  • Canned cannellini beans200 g
  • Chicken broth100 ml
  • Jasmine rice150 g
  • Soba noodles80 g
  • Dried red lentils100 g

Oils and spices

  • Olive oil9 tbsp
  • Salt2 tsp
  • Smoked paprikaA little
  • Sesame oil1 tbsp
  • Vegetable oil3 tbsp
  • Curry powder2 tsp
  • Rice vinegar2 tbsp
  • Ground turmeric1 tsp
  • PaprikaA little
  • Dried oreganoA little
  • Ground cumin1 tsp
  • Ground cinnamon1 tsp
  • Dried thymeA little

Frozen

  • Peas40 g

Other

  • Salsa2 tbsp
  • Tempeh200 g
  • Scallions3
  • Extra firm tofu100 g
  • Cornstarch1 tsp
  • Firm tofu140 g
  • Maple syrup2 tbsp
  • Edamame75 g
  • Linguine75 g
  • Dry white wine30 ml

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

Balanced, at other calorie levels
1,600 calories, other kinds
All sample meal plans

Meal plans for clients

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