1650 Macro-Based Calorie Meal Plan for Women - Weekly Nutrition Menu

Sep 27, 2026

A 1650-macro calorie meal plan designed for women uses a macro-based target of about 160 g carbohydrates, 150 g protein, and 46 g fat daily, with a 20% calorie deficit and an extra-protein approach. The plan provides day-by-day menus from Monday through Friday, including breakfasts, snacks, lunches, and dinners with daily calorie and P/F/C/fiber totals. Portion sizes are adjusted to match individual macros, and recipes are included for selected meals like Power Eggs and Eggplant Primavera.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages16

Reading Time40 min

AccessFree to download

Daily Macro Targets

Monday Totals

Tuesday Totals

Wednesday Totals

Thursday Totals

Friday Totals

Included Recipes

Power Eggs

1650 macro-based calorie meal plan (women) This macro meal plan is based on the following: 41-year-old female, weighing 150 pounds, 5 foot 4 inches tall, moderately active, extra protein, 20% calorie deﬁcit. It averages out to 160 g carb, 150 g protein and 46 g fat per day. You will need to adjust portions to match your macros. Monday Daily Totals Calories: 1686 148 P / 50 F / 161 C / 35 Fiber | Breakfast – Power Eggs (see recipe)
21.4 P / 18 F / 23 C / 8 Fiber | | --- | | Snack
All-natural vanilla protein shake (1 .5 scoops) mixed with water 2 cups red grapes
38 P / 6 F / 52 C / 4 Fiber | | Lunch – Green salad with tuna
4 cups mixed greens salad mix, 4 oz. can albacore tuna in water, 1 tbsp light honey mustard dressing (make your own using 3 parts honey to one part dijon.)
A large apple
27.6 P / 4.5 F / 34 C / 6.6 Fiber | | Snack
1 Luna Berry Greek Yogurt protein bar
15 P / 4.5 F / 19 C / 3 Fiber | | Dinner – Eggplant Primavera (see recipe) (2 servings)
1 oz. dark chocolate
46.2 P / 20 F / 31 C / 12.6 Fiber | [healthyeater.com](healthyeater.com) Tuesday Daily Totals Calories: 1649 149 P / 46.5 F / 158.5 C / 37.5 Fiber | Breakfast – Blueberry Oatmeal
1/4 cup (dry) steel cut oats cooked, 1 cup blueberries, 1/4 cup plain non-fat Greek yogurt. 11 P / 3 F / 37 C / 10 Fiber | | --- | | Snack
12 dry roasted almonds with salt.
3 P / 7 F / 1.5 C / 1.5 Fiber | | Lunch – Tilapia Lettuce Wraps
8 oz. cooked tilapia, Sautéed peppers and onion (1 cup each raw) w/ 1/2 teaspoon coconut oil, 3 large leafs of romaine lettuce, Dijon mustard.
48 P / 6.5 F / 17 C / 4 Fiber | | Snack – Banana protein smoothie
1 medium frozen banana (3 oz), 1.5 scoops vanilla protein powder, 1-1.5 cups water.
37 P / 6 F / 20 C / 4 Fiber | | Dinner – Roasted Veggie and Grilled Chicken Salad (see recipe) (2 servings)
1 teaspoon olive oil and 1 tablespoon balsamic vinegar as dressing
1 Skinny Cow ice cream sandwich
50 P / 24 F / 83 C / 18 Fiber | [healthyeater.com](healthyeater.com) Wednesday Daily Totals Calories: 1681 150 P / 49 F / 160 C / 35.4 Fiber | Breakfast – Spinach & Onion Omelet
3 large eggs, 2 cups spinach, 1 cup onion, Olive oil cooking spray, Salt & pepper.
1 medium orange
24 P / 15 F / 31 C / 8 Fiber | | --- | | Snack
1 medium apple dipped in 1/2 cup plain nonfat Greek yogurt with .5 scoop vanilla protein powder mixed in.
24 P / 1 F / 25 C / 4 Fiber | | Lunch
3.5 oz. smoked salmon, 10 brown rice crackers.
Blueberry Protein Smoothie – 1/2 cup frozen blueberries, 1.5 scoops vanilla protein powder, 1/2-1 cup water.
55 P / 12 F / 28 C / 5 Fiber | | Snack
1 large banana (6 ounces)
2 P / 0 F / 29 C / 4 Fiber | | Dinner – Grilled Chicken with Almond Alfredo (see recipe) (1 servings)
6 dried ﬁgs
45 P / 21 F / 46.8 C / 14.4 Fiber | [healthyeater.com](healthyeater.com) Thursday Daily Totals Calories: 1686 153 P / 46 F / 165 C / 22 Fiber | Breakfast – Cinnamon & Raisin Oatmeal
1/4 cup (dry) steel cut oats cooked, 1 tsp cinnamon, 1/4 cup raisins, 1/4 cup plain non-fat Greek yogurt.
12 P / 3 F / 54 C / 7 Fiber | | --- | | Snack
Luna Bar – Berry Greek Yogurt Protein
15 P / 4.5 F / 19 C / 3 Fiber | | Lunch – Tuna and Kale Salad
4 oz. of canned tuna (drained), 3 cups baby kale, Tossed with 1 teaspoon olive oil, 1/8 cup grated Parmesan cheese.
36.4 P / 11 F / 16 C / 4 Fiber | | Snack – Banana Protein Smoothie
1 medium banana (3 ounces), 1 scoops vanilla protein powder, 1.5 cups water.
39 P / 1 F / 23 C / 2 Fiber | | Dinner – Low Carb Turkey Burgers (see recipe) (2 burgers) 1/2 cup non-fat frozen yogurt
50.5 P / 26 F / 53.4 C / 6 Fiber | [healthyeater.com](healthyeater.com) Friday Daily Totals Calories: 1711 151 P / 51 F / 162 C / 50 Fiber | Breakfast – Power Eggs (see recipe)
2 kiwi fruits
23.1 P / 18 F / 34 C / 13 Fiber | | --- | | Snack – Protein Smoothie
Vanilla whey protein

FAQs

What macro targets does the 1650 meal plan use per day?

It averages about 160 g carbs, 150 g protein, and 46 g fat daily, with a 20% calorie deficit and guidance to adjust portions to match macros.

What does the meal plan include each day?

Each day lists meals across breakfast, snacks, lunch, and dinner, along with daily calorie totals and macro breakdowns (P/F/C and fiber).

Is there a recipe included in this document?

Yes. It includes a recipe for Power Eggs, with ingredients and step-by-step instructions for preparing the dish.

Sep 27, 2026

Uploaded by CatatanPagi