You might follow a 1,600-calorie low-carb diet to lose weight or per your doctor's instruction if you are a diabetic. A low-carb diet usually features between 50 and 150 g of carbs per day, versus the higher carbohydrate plans recommended by the Institute of Medicine with between 180 and 260 g of carbohydrates for a 1,600-calorie diet. A low-carb, calorie-restricted diet emphasizes foods such as lean proteins and watery, fibrous vegetables while limiting higher-carb foods, including grains, fruits, some vegetables and dairy other than nonfat. Before beginning any diet plan, check with your health care practitioner to make sure it is appropriate for you.
Breakfast
Begin a 1,600-calorie day with 90 g of carbohydrates with a breakfast consisting of 3 egg whites scrambled with 1 whole egg and 1/2 cup diced red bell pepper. Melt 1 oz. of feta cheese over the top and have 1 cup of fresh raspberries on the side. This meal contains 291 calories and 22 g of carbohydrates.
Lunch
For lunch, make a salad with 12 shredded romaine leaves and 1 cup diced, roasted chicken breast. Top with 2 tbsp. of sunflower seeds, 1 cup of alfalfa sprouts and one sliced cucumber. Dress the salad with 1 tbsp. of olive oil mixed with 1 tbsp. balsamic vinegar. For dessert, enjoy ¼ of a cantaloupe to make a meal with 625 calories and 33 g of carbohydrates.
Dinner
At dinner, season 4.5 oz. of cod with smoked paprika, sea salt and ground pepper. Broil until cooked through and have alongside 1/2 cup of steamed brown rice and five asparagus spears. For this dinner, you get 328 calories and 23 g of carbohydrates.
Snacks
Have your snacks between meals or as an after-dinner treat. Opt for 1 ½ oz. of roasted almonds for 255 calories and 8 g of carbohydrates for one snack. A second snack could be ¼ cup of part-skim ricotta cheese mixed with a packet of no-calorie sweetener and a splash of vanilla extract for 100 calories and 4 g of carbohydrates.
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