1600 Calorie Traditional Meal Plan - 1600 Calorie Mexican American Meal Plan

Sep 28, 2026

1600 calorie meal planning tables provide two dietary day structures with itemized portions, calories, total fat in grams, and fat percentage. Each day includes breakfast, lunch, dinner, and snack components, listing specific foods and portion sizes plus exchange options to swap ingredients. The Traditional plan totals 1593 calories at 49.2 grams fat (28%), while the Mexican American plan totals 1597 calories at 47.75 grams fat (27%), supporting consistent energy and macronutrient targets.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages2

Reading Time5 min

AccessFree to download

1600 Calorie Traditional Meal Plan

Breakfast

Lunch

Dinner

Snack

1600 Calorie Mexican American Meal Plan

Breakfast

Lunch

Dinner

Snack

1600 Calorie Traditional Meal Plan | | Calories | Fat (grams) | % Fat | Exchange for: | | --- | --- | --- | --- | --- | | Breakfast | | | | | | 􀁸 2 eggs
􀁸 1 slice whole wheat bread
􀁸 6 oz. plain low-fat yogurt
􀁸 1 c. fresh or frozen berries
􀁸 8 oz. 1% milk | 156 | 10 | 58 | 􀁸 ½ c. egg substitute, 4 egg whites, or 2 oz. ham | | | 81 | 1.2 | 13 | 􀁸 ½ English muffin, ½ c. oatmeal, or ¾ c. cereal | | | 107 | 2.6 | 22 | 􀁸 ¼ c. no salt added cottage cheese | | | 62 | 0 | 0 | 􀁸 1 small fruit or 4 oz. fruit juice | | | 105 | 2.4 | 21 |
􀁸 1 oz. low fat-cheese | | Breakfast Totals | 511 | 16.2 | 29 | | | Lunch
􀁸 1 small fruit
􀁸 1 oz. whole wheat pita chips Turkey Sandwich:
􀁸 2 slices whole wheat bread
􀁸 2 oz. low sodium sliced turkey
􀁸 1 slice low-fat cheese
􀁸 1 slice lettuce and 2 medium slices tomato
􀁸 1 Tbsp. light mayo and 1 tsp. mustard
􀁸 1 c. water
Lunch Totals | 62
110
162
60
45
5
50
0
494 | 0 2
2.5
1 2
0
4.5
0
12 | 0
16
14
15
40
0
81
0
22 | 􀁸 ½ grapefruit
􀁸 1 oz. whole wheat pretzels Grilled Chicken Caesar Salad:
􀁸 10 whole wheat crackers
􀁸 2 oz. grilled boneless, skinless chicken breast
􀁸 1 Tbsp. grated parmesan cheese
􀁸 1 c. romaine lettuce
􀁸 1 Tbsp. light Caesar dressing
􀁸 1 c. unsweetened iced tea | | Dinner
􀁸 4 oz. boneless, skinless chicken breast
􀁸 1 c. cooked whole wheat pasta with 1 tsp. olive oil
􀁸 1 c. green salad
􀁸 1 Tbsp. light salad dressing
􀁸 15 small grapes
􀁸 1 c. water
Dinner Totals | 136 | 3.9 | 26 | 􀁸 4 oz. broiled or baked fish, turkey, or lean beef | | | 240 | 7 | 26 | 􀁸 1 c. corn or 1 medium baked potato with 1 tsp. | | | 5 | 0 | 0 | unsalted butter | | | 61 | 5.6 | 83 | 􀁸 ½ c. steamed vegetables | | | 24 | 0 | 0 | 􀁸 1 tsp. unsalted butter | | | 0 | 0 | 0 | 􀁸 1 small whole fruit or 1 c. diced melon
􀁸 1 c. unsweetened iced tea | | |
466 |
16.5 |
31 | | | Snack
􀁸 10 baby carrots with 2 Tbsp. hummus
Snack Totals | 122
122 | 4.5
4.5 | 33
33 | 􀁸 1 oz. light string cheese and 6 whole grain crackers
􀁸 2 oz. lean meat and 1 slice whole wheat bread
􀁸 1 stalk celery and 1 Tbsp. reduced fat peanut butter | | Total | 1593 | 49.2 grams | 28% | | 1600 Calorie Mexican American Meal Plan | | Calories | Fat (grams) | % Fat | Exchange for: | | --- | --- | --- | --- | --- | | Breakfast | | | | | | 􀁸 2 eggs
􀁸 1 6” whole wheat tortilla
􀁸 6 oz. plain low-fat yogurt
􀁸 1 c. fresh or frozen berries
􀁸 8 oz. 1% milk | 156 | 10 | 58 | 􀁸 ½ c. egg substitute, 4 egg whites, or 2 oz. ham | | | 90 | 1.75 | 18 | 􀁸 1 slice whole wheat toast, ½ c. oatmeal, or ¾ c. cereal | | | 107 | 2.6 | 22 | 􀁸 ¼ c. no salt added cottage cheese | | | 62 | 0 | 0 | 􀁸 1 small fruit or 4 oz. fruit juice | | | 105 | 2.4 | 21 |
􀁸 1 oz. low fat-cheese | | Breakfast Totals | 520 | 16.75 | 29 | | | Lunch
􀁸 ¼ c. low sodium black beans
􀁸 ½ c. quinoa with cilantro and lime Chicken Taco:
􀁸 2 6” corn tortillas
􀁸 2 oz. chicken breast, shredded
􀁸 ¼ c. low-fat cheddar cheese, shredded
􀁸 2 Tbsp. guacamole
􀁸 ¼ c. shredded lettuce and ½ medium tomato, diced
􀁸 1 c. water
Lunch Totals | 57
109
120
68
49
60
5 0
468 | .5
1
2 2
2 5
0 0
12.5 | 8 8
15
26
37
75
0 0
24 | 􀁸 ¼ c. low sodium pinto beans
􀁸 ½ c. brown rice Beef Taco:
􀁸 1 6” whole wheat tortilla
􀁸 2 oz. lean (97% lean, 3% fat) ground beef
􀁸 ¼ c. low-fat cheddar cheese, shredded
􀁸 2 Tbsp. guacamole
􀁸 ¼ c. shredded lettuce and ½ medium tomato, diced
􀁸 1 c. unsweetened iced tea | | Dinner
􀁸 4 oz. boneless, skinless chicken breast
􀁸 1 c. Spanish rice
􀁸 1 c. green salad
􀁸 1 Tbsp. light salad dressing
􀁸 15 small grapes
􀁸 1 c. water
Dinner Totals | 136248561240
474 | 3.950 5.6 0 0
14.5 | 261808300
28 | 􀁸 4 oz. broiled or baked fish, turkey, or lean beef
􀁸 1 c

FAQs

What does the document provide for each meal day?

It provides breakfast, lunch, dinner, and snack items with specific portion sizes, plus calories, total fat (grams), and fat percentage, along with exchange options for substitutions.

How does the Traditional 1600 calorie plan end in totals?

The Traditional plan totals 1593 calories, with 49.2 grams of fat and fat making up 28%.

What are the totals for the Mexican American 1600 calorie plan?

The Mexican American plan totals 1597 calories, with 47.75 grams of fat and fat making up 27%.

Sep 28, 2026

Uploaded by Anna Hans