A 1,600-calorie a day diet can help you to maintain or lose weight. Each meal should enforce portion control, balance and healthy food choices. High-protein, low-calorie foods, such as lean meats, fruits, vegetables, whole grains and low-fat dairy should be included in each meal or snack.
Balance
A balance of all three macronutrients -- fat, protein and carbohydrates -- is important when committing to a 1,600-calorie a day diet. A well-balanced diet will keep you full between meals and keep your metabolism running strong. Avoid fad diets that completely cut out a food group or macronutrient, which can create nutrient deficiencies, says the American Heart Association.
Portion Control
People often confuse portion size with a serving size, says the Centers for Disease Control and Prevention. For example, a large muffin could contain two servings but you might consume the entire muffin, mistaking it for one serving. Aim for three meals that contain about 400 calories with a left over of 400 calories for snacks; either two 200-calorie snacks or one 400-calorie snack.
Healthy Food Choices
Build your meals around whole, natural foods that will boost your metabolism, keep you fuller for longer and help you keep your lean muscle mass. Avoid processed foods that contain simple sugars, enriched or unbleached flours, high fructose corn syrup or trans fats, as they're high in calories but low in nutritional value.
Meal Planning
Each meal should contain 6 oz. of lean protein, 1/2 cup of healthy carbs and plenty of vegetables and fruits. A high-protein breakfast idea is an egg white omelet filled with spinach, mushrooms and onions with a side of nonfat Greek yogurt. A lunch option is a deli turkey sandwich on whole-wheat bread with a side of fresh fruit. Dinner could be a mixed green salad with chicken or shrimp and low-calorie dressing and a side of steamed vegetables. A healthy snack could be a string cheese, handful of almonds or a protein shake.
Exercise
Include four to five days of exercise into your fitness regimen to build and maintain lean muscle mass, speed up metabolic functions and keep your heart healthy. If energy levels dwindle during exercise, consider increasing calorie intake slightly.
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