For many people, taking in 1600 calories a day is low enough to promote weight loss but high enough to maintain energy levels and obtain adequate nutrients. When you restrict calories, planning out your meals helps with adherence. Divide the 1600 calories into three meals, each containing about 400 calories, and two, 200-calorie snacks to evenly fuel and rev your metabolism throughout the day. Eating regularly also ensures that your hunger stays at bay, reducing the chances that you will over-consume and derail your goals.
Breakfast
Eat breakfast to start your metabolism burning first thing in the morning and to prevent hunger later in the day. To fill up your 400 calories, look to a moderate intake of lutein-rich egg yolks and enjoy a hearty breakfast of two whole eggs scrambled with non-stick cooking spray, a slice of whole grain toast and a grapefruit. Keep yourself full by consuming a whole grain breakfast consisting of a ½ cup dry oatmeal cooked in water and served with ½ cup lowfat milk, two tablespoons of walnuts and eight ounces of orange juice. If you are pressed for time in the morning, grab a stick of low fat string cheese, a 1/4 cup of almonds and a small apple. A banana blended with a scoop of whey protein, a cup of berries, eight ounces of low fat milk, a drizzle of honey and some ice cubes makes a smoothie for those who do not tolerate solid food in the morning.
Lunch
Take your lunch to work or eat at home so you can control the calories. Pack a green salad with lots of dark green lettuce, three ounces of grilled chicken, a ½ cup of black beans, a few slices of avocado and salsa as a salad dressing. Have a classic sandwich made with whole grain bread, three ounces of lean deli meat like turkey, mustard and greens like spinach or romaine. Make it a full 400 calories by adding a piece of fruit for dessert. If you must eat out for lunch, choose a cup of broth-based soup and a green salad with low fat dressing or vinegar and olive oil with a whole grain roll.
Dinner
Work from the standard menu of a 4 oz serving of grilled, broiled or baked lean meat, served with a half cup of brown rice, and a generous amount of green vegetables. Try pork tenderloin marinated in lemon juice, garlic and rosemary or shrimp in soy sauce, green ginger and garlic to add pizazz and minimal calories. Swap out the brown rice for quinoa, polenta or whole wheat pasta. Saute your veggies in chicken broth, white wine and garlic and season them well to bring out their natural flavors. Roast a sweet potato and serve with baked salmon rubbed with brown sugar, salt and chili powder with some asparagus on the side. Eat vegetarian a few nights a week. Saute a cup of canned chick peas with diced tomatoes, curry powder and green beans and eat over brown rice. Cook drained, canned white beans with garlic, broccoli and a little chicken broth and stir into a 2 oz serving of whole grain pasta.
Snacks
When in doubt, eat fresh fruit or an ounce of nuts for a snack. Snacks can be satisfying mini meals liksuch as a slice of whole grain bread with a teaspoon of cream cheese and a couple ounces of smoked salmon; two cups of baby spinach tossed with an ounce of chicken, low fat raspberry vinaigrette and a cup of fresh raspberries. For protein-rich snack options, try plain, low fat Greek yogurt with a teaspoon of honey or one cup of cottage cheese with a tablespoon of raisins. Roll sliced turkey around sticks of low-fat cheese.
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