[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403528-105":59,"doc-detail-403528-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","1650-macro-based-calorie-meal-plan-for-women-weekly-nutrition-menu","1650 Macro-Based Calorie Meal Plan for Women - Weekly Nutrition Menu","","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.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/1650-macro-based-calorie-meal-plan-for-women-weekly-nutrition-menu/403528/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/1650-macro-based-calorie-meal-plan-for-women-weekly-nutrition-menu/403528.png","ImageObject",300,407,{"name":92,"@type":93},"CatatanPagi","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-05","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What macro targets does the 1650 meal plan use per day?","Question",{"text":113,"@type":114},"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.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What does the meal plan include each day?",{"text":118,"@type":114},"Each day lists meals across breakfast, snacks, lunch, and dinner, along with daily calorie totals and macro breakdowns (P/F/C and fiber).",{"name":120,"@type":111,"acceptedAnswer":121},"Is there a recipe included in this document?",{"text":122,"@type":114},"Yes. It includes a recipe for Power Eggs, with ingredients and step-by-step instructions for preparing the dish.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},403528,1791072044,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":36,"preview_page_count":4},962090894170,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","1650 macro-based calorie meal plan (women)  \nThis 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.  \nIt averages out to 160 g carb, 150 g protein and 46 g fat per day.  \nYou will need to adjust portions to match your macros.  \nMonday  \nDaily Totals  \nCalories: 1686  \n148 P / 50 F / 161 C / 35 Fiber  \n\n| Breakfast – Power Eggs (see recipe)\u003Cbr>21.4 P / 18 F / 23 C / 8 Fiber |\n| --- |\n| Snack\u003Cbr>All-natural vanilla protein shake (1 .5 scoops) mixed with water 2 cups red grapes\u003Cbr>38 P / 6 F / 52 C / 4 Fiber |\n| Lunch – Green salad with tuna\u003Cbr>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.)\u003Cbr>A large apple\u003Cbr>27.6 P / 4.5 F / 34 C / 6.6 Fiber |\n| Snack\u003Cbr>1 Luna Berry Greek Yogurt protein bar\u003Cbr>15 P / 4.5 F / 19 C / 3 Fiber |\n| Dinner – Eggplant Primavera (see recipe) (2 servings)\u003Cbr>1 oz. dark chocolate\u003Cbr>46.2 P / 20 F / 31 C / 12.6 Fiber |\n\n[healthyeater.com](healthyeater.com)  \nTuesday  \nDaily Totals  \nCalories: 1649  \n149 P / 46.5 F / 158.5 C / 37.5 Fiber  \n\n| Breakfast – Blueberry Oatmeal\u003Cbr>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 |\n| --- |\n| Snack\u003Cbr>12 dry roasted almonds with salt.\u003Cbr>3 P / 7 F / 1.5 C / 1.5 Fiber |\n| Lunch – Tilapia Lettuce Wraps\u003Cbr>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.\u003Cbr>48 P / 6.5 F / 17 C / 4 Fiber |\n| Snack – Banana protein smoothie\u003Cbr>1 medium frozen banana (3 oz), 1.5 scoops vanilla protein powder, 1-1.5 cups water.\u003Cbr>37 P / 6 F / 20 C / 4 Fiber |\n| Dinner – Roasted Veggie and Grilled Chicken Salad (see recipe) (2 servings)\u003Cbr>1 teaspoon olive oil and 1 tablespoon balsamic vinegar as dressing\u003Cbr>1 Skinny Cow ice cream sandwich\u003Cbr>50 P / 24 F / 83 C / 18 Fiber |\n\n[healthyeater.com](healthyeater.com)  \nWednesday  \nDaily Totals  \nCalories: 1681  \n150 P / 49 F / 160 C / 35.4 Fiber  \n\n| Breakfast – Spinach & Onion Omelet\u003Cbr>3 large eggs, 2 cups spinach, 1 cup onion, Olive oil cooking spray, Salt & pepper.\u003Cbr>1 medium orange\u003Cbr>24 P / 15 F / 31 C / 8 Fiber |\n| --- |\n| Snack\u003Cbr>1 medium apple dipped in 1/2 cup plain nonfat Greek yogurt with .5 scoop vanilla protein powder mixed in.\u003Cbr>24 P / 1 F / 25 C / 4 Fiber |\n| Lunch\u003Cbr>3.5 oz. smoked salmon, 10 brown rice crackers.\u003Cbr>Blueberry Protein Smoothie – 1/2 cup frozen blueberries, 1.5 scoops vanilla protein powder, 1/2-1 cup water.\u003Cbr>55 P / 12 F / 28 C / 5 Fiber |\n| Snack\u003Cbr>1 large banana (6 ounces)\u003Cbr>2 P / 0 F / 29 C / 4 Fiber |\n| Dinner – Grilled Chicken with Almond Alfredo (see recipe) (1 servings)\u003Cbr>6 dried figs\u003Cbr>45 P / 21 F / 46.8 C / 14.4 Fiber |\n\n[healthyeater.com](healthyeater.com)  \nThursday  \nDaily Totals  \nCalories: 1686  \n153 P / 46 F / 165 C / 22 Fiber  \n\n| Breakfast – Cinnamon & Raisin Oatmeal\u003Cbr>1/4 cup (dry) steel cut oats cooked, 1 tsp cinnamon, 1/4 cup raisins, 1/4 cup plain non-fat Greek yogurt.\u003Cbr>12 P / 3 F / 54 C / 7 Fiber |\n| --- |\n| Snack\u003Cbr>Luna Bar – Berry Greek Yogurt Protein\u003Cbr>15 P / 4.5 F / 19 C / 3 Fiber |\n| Lunch – Tuna and Kale Salad\u003Cbr>4 oz. of canned tuna (drained), 3 cups baby kale, Tossed with 1 teaspoon olive oil, 1/8 cup grated Parmesan cheese.\u003Cbr>36.4 P / 11 F / 16 C / 4 Fiber |\n| Snack – Banana Protein Smoothie\u003Cbr>1 medium banana (3 ounces), 1 scoops vanilla protein powder, 1.5 cups water.\u003Cbr>39 P / 1 F / 23 C / 2 Fiber |\n| Dinner – Low Carb Turkey Burgers (see recipe) (2 burgers) 1/2 cup non-fat frozen yogurt\u003Cbr>50.5 P / 26 F / 53.4 C / 6 Fiber |\n\n[healthyeater.com](healthyeater.com)  \nFriday  \nDaily Totals  \nCalories: 1711  \n151 P / 51 F / 162 C / 50 Fiber  \n\n| Breakfast – Power Eggs (see recipe)\u003Cbr>2 kiwi fruits\u003Cbr>23.1 P / 18 F / 34 C / 13 Fiber |\n| --- |\n| Snack – Protein Smoothie\u003Cbr>Vanilla whey protein","cbCaiieHgJFIlhhL","https://ap.wps.com/l/cbCaiieHgJFIlhhL","pdf",2902487,16,"English","# Daily Macro Targets\n## Monday Totals\n## Tuesday Totals\n## Wednesday Totals\n## Thursday Totals\n## Friday Totals\n# Included Recipes\n## Power Eggs","[{\"question\":\"What macro targets does the 1650 meal plan use per day?\",\"answer\":\"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.\"},{\"question\":\"What does the meal plan include each day?\",\"answer\":\"Each day lists meals across breakfast, snacks, lunch, and dinner, along with daily calorie totals and macro breakdowns (P/F/C and fiber).\"},{\"question\":\"Is there a recipe included in this document?\",\"answer\":\"Yes. It includes a recipe for Power Eggs, with ingredients and step-by-step instructions for preparing the dish.\"}]","1650 Macro-Based Calorie Meal Plan for Women - Weekly Nutrition Menu | PDF",1790541237]