1600 Calorie Low-Carb Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 1600 calorie low-carb meal plan?

A 1600 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1600 kcal (within 50). This one averages 116 g protein a day over 4 meals.

1600

kcal a day

116

g protein a day

29

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1600 kcal · 117 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Feta220g 2 alternativas Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P Scrambled Eggs with Cheddar Cheese250g · 380 kcal · 20 g P	220g	380	24	6	29
AlmuerzoGrilled Chicken Salad with Olive Oil Dressing350g 2 alternativas Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Olive Oil350g · 450 kcal · 42 g P	350g	450	42	10	27
SnackMixed Almonds and Walnuts30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	30g	200	6	1	19
CenaBaked Salmon with Roasted Asparagus400g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P Baked Salmon with Asparagus300g · 570 kcal · 40 g P	400g	570	45	10	39
Total		1600	117	27	114

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1600 kcal · 123 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Chia Seeds250g 2 alternativas Greek Yogurt with Walnuts and Chia Seeds200g · 310 kcal · 20 g P Scrambled Eggs with Spinach and Feta200g · 310 kcal · 22 g P	250g	310	22	13	19
AlmuerzoTuna Salad Lettuce Boats300g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 410 kcal · 38 g P Tuna Salad Stuffed Cucumber Boats320g · 410 kcal · 40 g P	300g	410	38	8	25
SnackSliced Cucumber with Cream Cheese180g 2 alternativas Almonds25g · 150 kcal · 5 g P Cheese Stick30g · 150 kcal · 8 g P	180g	150	5	6	12
CenaLean Beef Steak with Garlic Butter Broccoli450g 2 alternativas Beef Steak with Asparagus and Garlic Butter500g · 720 kcal · 58 g P Pork Chops with Creamy Mushroom Sauce480g · 720 kcal · 55 g P	450g	730	58	12	50
Total		1600	123	39	106

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1600 kcal · 125 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Mushrooms and Cheddar240g 2 alternativas Greek Yogurt Bowl with Almond Butter and Hemp Seeds260g · 390 kcal · 22 g P Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P	240g	390	26	4	30
AlmuerzoTurkey Breast and Avocado Wrap in Cabbage Leaf320g 2 alternativas Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Shrimp Salad with Olive Oil and Lemon330g · 440 kcal · 42 g P	320g	440	35	10	29
SnackHard Boiled Eggs with Salt and Pepper100g 2 alternativas Hard Boiled Eggs100g · 140 kcal · 12 g P String Cheese50g · 140 kcal · 9 g P	100g	140	12	1	10
CenaBaked Cod with Olive Oil and Zucchini Noodles450g 2 alternativas Butter Basted Ribeye Steak with Asparagus450g · 630 kcal · 48 g P Pan-Seared Salmon with Spinach and Garlic390g · 640 kcal · 48 g P	450g	630	52	16	40
Total		1600	125	31	109

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1600 kcal · 111 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Coconut Milk220g 2 alternativas Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Keto Smoothie with Almond Milk and Berries300ml · 350 kcal · 10 g P	220g	350	8	10	31
AlmuerzoGrilled Chicken and Avocado Salad380g 2 alternativas Tuna Salad Stuffed Bell Pepper Halves400g · 490 kcal · 40 g P Canned Tuna and Mixed Green Salad with Olive Oil350g · 480 kcal · 40 g P	380g	490	44	9	31
SnackPumpkin Seeds30g 2 alternativas Celery Sticks with Cream Cheese100g · 160 kcal · 4 g P Almonds25g · 150 kcal · 5 g P	30g	160	9	0	14
CenaPork Chop with Sauteed Green Beans410g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Cauliflower Mash450g · 600 kcal · 45 g P	410g	600	50	10	40
Total		1600	111	29	116

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1600 kcal · 110 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Bacon and Tomato250g 2 alternativas Greek Yogurt with Walnuts and Chia Seeds280g · 420 kcal · 25 g P Keto Omelet with Spinach and Cheddar220g · 420 kcal · 25 g P	250g	420	25	6	33
AlmuerzoShrimp and Avocado Salad with Lemon Dressing340g 2 alternativas Canned Tuna and Olive Oil Salad290g · 430 kcal · 36 g P Chicken Caesar Salad (light dressing)250g · 430 kcal · 38 g P	340g	430	38	9	27
SnackMacadamia Nuts30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	30g	200	2	1	21
CenaBaked Chicken Thighs with Cauliflower Mash420g 2 alternativas Beef Stir-Fry with Cabbage and Sesame Oil380g · 550 kcal · 42 g P Lean Ground Beef Stir-fry with Broccoli250g · 550 kcal · 45 g P	420g	550	45	12	36
Total		1600	110	28	117

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1600 kcal · 114 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Walnuts240g 2 alternativas Cottage Cheese with Walnuts250g · 330 kcal · 25 g P Omelet with Mushrooms and Cheddar210g · 330 kcal · 21 g P	240g	330	20	11	23
AlmuerzoSardines on Mixed Greens with Olive Oil280g 2 alternativas Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	280g	420	32	6	30
SnackCheese Cubes50g 2 alternativas Hard Boiled Eggs and Cucumber Slices200g · 210 kcal · 14 g P Cheddar Cheese Cubes50g · 220 kcal · 14 g P	50g	210	14	0	17
CenaPan-Seared Salmon with Spinach and Garlic390g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles450g · 630 kcal · 52 g P Baked Cod with Olive Oil, Lemon, and Spinach500g · 650 kcal · 58 g P	390g	640	48	6	47
Total		1600	114	23	117

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1600 kcal · 114 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Bell Peppers and Feta230g 2 alternativas Smoked Salmon and Cream Cheese Bites150g · 360 kcal · 22 g P Smoked Salmon and Cream Cheese Roll-ups150g · 360 kcal · 20 g P	230g	360	22	10	26
AlmuerzoLeftover Baked Chicken with Cauliflower Mash380g 2 alternativas Canned Tuna and Mixed Green Salad with Olive Oil350g · 480 kcal · 40 g P Cobb Salad with Turkey Breast230g · 480 kcal · 38 g P	380g	480	42	8	31
SnackAlmonds and Dark Chocolate Squares30g 2 alternativas Walnuts and Pumpkin Seeds35g · 190 kcal · 6 g P Brazil Nuts30g · 200 kcal · 4 g P	30g	180	4	7	15
CenaLamb Chops with Roasted Brussels Sprouts410g 2 alternativas Baked Chicken Thighs with Cauliflower Mash410g · 580 kcal · 48 g P Baked Chicken Thighs with Steamed Broccoli410g · 580 kcal · 50 g P	410g	580	46	11	39
Total		1600	114	36	111

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1600 kcal (±50)

Proteínas116.3g

Carbohidratos30.4g

Grasas112.9g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Chicken Breast1.2 kg
Chicken Thighs800g
Salmon Fillets800g
Lean Beef Steak400g
Canned Tuna4 cans
Cod Fillets400g
Pork Chops400g
Shrimp300g
Canned Sardines2 cans
Lamb Chops400g
Bacon150g
Turkey Breast Slices200g

Frutas y verduras

Spinach600g
Avocados6 units
Broccoli600g
Asparagus400g
Cucumbers3 units
Mushrooms300g
Zucchini500g
Green Beans400g
Cauliflower1 head
Mixed Salad Greens500g
Cabbage1 head
Tomatoes3 units
Bell Peppers2 units
Brussels Sprouts400g

Lácteos

Eggs24 units
Greek Yogurt1 kg
Cheddar Cheese200g
Feta Cheese200g
Cream Cheese150g
Butter200g

Despensa

Almonds150g
Walnuts150g
Chia Seeds100g
Pumpkin Seeds100g
Macadamia Nuts100g
Olive Oil500 ml
Coconut Milk400 ml
Dark Chocolate 85%100g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1600 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1600 calorie low-carb meal plan for weight loss. Whether 1600 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This low carb meal plan provides 1600 kcal each day with an average daily protein of 116 grams. It offers a middle calorie level that suits many adults with moderate daily activity. If you need a different level, this plan may not fit your daily energy needs very well. Very active adults or larger individuals might find this calorie target too low for comfort. Carbohydrates are kept lower, so meals lean on protein, vegetables and healthy fats. You will eat four distinct meals each day to spread your food across the waking hours. Day one begins with scrambled eggs with spinach and feta for your morning meal. Lunch brings grilled chicken salad with olive oil dressing followed by mixed almonds and walnuts as a snack. Your evening concludes with baked salmon with roasted asparagus to finish your first day.

What a day looks like

Each day follows a similar pattern to keep your routine steady and simple. You might enjoy lean beef steak with garlic butter broccoli or baked cod with olive oil and zucchini noodles. Other days feature pork chop with sauteed green beans or pan seared salmon with spinach and garlic. You can also look forward to lamb chops with roasted Brussels sprouts during the week. These dishes rely on whole ingredients that fit the low carb approach without complicated steps. You prepare four meals daily so you never go too long without eating something. The structure remains consistent from Monday through the final day of the week. This repetition helps you stay organized while you follow the schedule.

How to use it

Begin by reading the shopping list carefully before you buy any ingredients for the week. You can prepare large batches of protein in advance to save time on busy evenings. Feel free to swap any protein with a similar option if you prefer a different taste. Add extra non starchy vegetables to your plate if you feel hungry between meals. Keep track of your daily intake to ensure you stay close to the target numbers. Consistency helps you manage your meals smoothly without causing any unnecessary stress or confusion. Take time to portion your food correctly so you do not guess your daily amounts. Following these basic steps makes the routine much easier to maintain over seven days.

Read through the complete shopping list before you buy your food items.
Cook large batches of food ahead of time to save daily effort.
Swap a protein source with a similar option whenever you prefer variety.
Add extra green vegetables to your plate if you need more volume.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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