1,600 Calorie Meal Plan Example

An example of a full day of high-protein eating at about 1,600 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

About 1,600 calories a day is common for many women who are losing weight and for smaller adults. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,592 cal

Carbs171 g

Protein134 g

Fat44 g

Fiber: 30 g

Breakfast

333 cal · 28 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 g
Egg whites3 large (99 g)	51	11 g	1 g	0 g
Whole-wheat toast1 slice (32 g)	81	4 g	14 g	1 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g

Lunch

388 cal · 29 g protein

Food	Calories	Protein	Carbs	Fat
Flour tortilla1 large, 10 in (72 g)	220	6 g	36 g	6 g
Tuna, canned in water, drained3 oz (85 g)	99	22 g	0 g	1 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes½ cup (75 g)	13	1 g	3 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

237 cal · 18 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat6 oz (170 g)	100	17 g	6 g	1 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Apple1 medium (182 g)	95	0 g	25 g	0 g

Dinner

461 cal · 43 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked4 oz (113 g)	186	35 g	0 g	4 g
Sweet potato, baked1 cup (200 g)	180	4 g	41 g	0 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

173 cal · 15 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Almonds½ oz (14 g)	81	3 g	3 g	7 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the sweet potato. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 1,600 calorie example come from?

Most of it comes from chicken breast (35 g), tuna (22 g) and Greek yogurt (17 g), about 55% of the day's 134 g.

How are the calories split in this 1,600 calorie example?

Breakfast has about 333 calories, then lunch 388, the snack 237, dinner 461 and the evening snack 173. Dinner is the biggest meal, at about 29% of the day.

How much fiber does this 1,600 calorie example have?

About 30 g, mostly from sweet potato and broccoli. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 22 g at this calorie level.