1600 Calorie High-Protein Small Meals Plan

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

What is a 1600 calorie high-protein small meals meal plan?

A 1600 calorie high-protein small meals meal plan is a seven-day menu where each day adds up to about 1600 kcal (within 50). This one averages 186 g protein a day over 6 meals.

1600

kcal a day

186

g protein a day

31

g protein a meal

7

days

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

1600 kcal · 186 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled egg whites with spinach250g 2 alternatives Scrambled Eggs with Turkey Ham170g · 220 kcal · 24 g P Egg white omelet with tomatoes240g · 210 kcal · 25 g P	250g	220	28	7	9
CollationWhey protein isolate shake with almond milk300ml 2 alternatives Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P Greek Yogurt Bowl180g · 180 kcal · 20 g P	300ml	180	25	7	6
DéjeunerGrilled chicken breast salad with vinaigrette350g 2 alternatives Chicken Caesar Salad (Light Dressing)250g · 380 kcal · 40 g P Grilled Chicken Salad with Mixed Greens250g · 380 kcal · 45 g P	350g	380	42	10	19
CollationCottage cheese with sliced cucumber200g 2 alternatives Cottage Cheese with Berries200g · 210 kcal · 22 g P Cottage Cheese with Pineapple200g · 210 kcal · 22 g P	200g	210	24	8	9
DînerBaked white fish with steamed broccoli400g 2 alternatives Chicken breast and cauliflower mash380g · 360 kcal · 44 g P Lean Beef Stir Fry350g · 360 kcal · 40 g P	400g	360	45	14	14
CollationBoiled egg and turkey slice roll-up150g 2 alternatives Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	150g	250	22	2	17
Total		1600	186	48	74

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

1600 kcal · 176 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek yogurt bowl with berries220g 2 alternatives Egg White Omelette with Spinach250g · 240 kcal · 26 g P Protein Oatmeal250g · 240 kcal · 24 g P	220g	240	22	20	8
CollationTuna salad in lettuce cups160g 2 alternatives Cottage Cheese with Pineapple Chunks250g · 190 kcal · 24 g P Fat-free ricotta cheese with cinnamon200g · 190 kcal · 24 g P	160g	190	26	4	8
DéjeunerLean turkey breast wrap280g 2 alternatives Canned Salmon Salad in Cucumber Boats300g · 390 kcal · 34 g P Chicken breast strips with bell peppers360g · 390 kcal · 46 g P	280g	390	38	26	15
CollationSteamed edamame beans130g 2 alternatives Edamame Beans in Pods150g · 180 kcal · 17 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	130g	180	17	12	7
DînerGrilled lean beef strips with zucchini350g 2 alternatives Lean sirloin steak with steamed broccoli330g · 410 kcal · 48 g P Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P	350g	410	48	10	20
CollationCasein protein pudding200g 2 alternatives Cottage Cheese with Pineapple Chunks250g · 190 kcal · 24 g P Fat-free ricotta cheese with cinnamon200g · 190 kcal · 24 g P	200g	190	25	7	7
Total		1600	176	79	65

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

1600 kcal · 177 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelet with mushrooms and feta200g 2 alternatives Greek Yogurt Parfait with Berries and Chia Seeds200g · 290 kcal · 25 g P Greek Yogurt with Berries and Almonds220g · 290 kcal · 18 g P	200g	290	22	3	21
CollationRoast beef slices with mustard140g 2 alternatives Cottage Cheese with Berries200g · 170 kcal · 22 g P Cottage Cheese with Sliced Tomato150g · 170 kcal · 20 g P	140g	170	24	3	7
DéjeunerShrimp and asparagus stir-fry350g 2 alternatives Tuna Salad Lettuce Wraps220g · 360 kcal · 40 g P Grilled tilapia fillet with mixed greens360g · 370 kcal · 46 g P	350g	360	45	11	15
CollationSkim milk and hemp seed smoothie300ml 2 alternatives Cheese Cubes50g · 210 kcal · 14 g P Cottage Cheese with Berries200g · 210 kcal · 22 g P	300ml	210	18	12	10
DînerGrilled salmon fillet with green beans320g 2 alternatives Baked Cod with Roasted Brussels Sprouts200g · 380 kcal · 40 g P Grilled Chicken Salad350g · 380 kcal · 40 g P	320g	380	40	8	21
CollationPlain low-fat quark200g 2 alternatives Casein protein pudding200g · 190 kcal · 25 g P Cottage Cheese with Pineapple Chunks250g · 190 kcal · 24 g P	200g	190	28	8	5
Total		1600	177	45	79

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

1600 kcal · 184 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerSmoked salmon and scrambled eggs180g 2 alternatives Cottage Cheese with Pineapple Chunks200g · 280 kcal · 25 g P Poached eggs on sliced turkey breast180g · 280 kcal · 28 g P	180g	280	26	4	18
CollationPlain skyr bowl200g 2 alternatives Cottage Cheese with Berries200g · 170 kcal · 22 g P Cottage Cheese with Sliced Tomato150g · 170 kcal · 20 g P	200g	170	25	9	4
DéjeunerChicken breast strips with bell peppers360g 2 alternatives Grilled Chicken Salad with Mixed Greens250g · 390 kcal · 45 g P Grilled turkey burger patty with lettuce wrap280g · 390 kcal · 44 g P	360g	390	46	13	17
CollationHard-boiled eggs and salt120g 2 alternatives Cheese Cubes50g · 210 kcal · 14 g P Cottage Cheese with Berries200g · 210 kcal · 22 g P	120g	210	13	1	17
DînerWhite fish fillet with steamed spinach380g 2 alternatives Baked Cod with Broccoli350g · 350 kcal · 42 g P Lean Beef and Mushroom Skillet320g · 350 kcal · 40 g P	380g	350	44	8	16
CollationChocolate whey protein shake300ml 2 alternatives Tuna Salad on Cucumber Slices200g · 200 kcal · 25 g P Mixed Berries with Skyr250g · 198 kcal · 25 g P	300ml	200	30	7	6
Total		1600	184	42	78

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

1600 kcal · 200 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerEgg white omelet with tomatoes240g 2 alternatives Scrambled Eggs with Spinach180g · 210 kcal · 20 g P Tofu Scramble with Tomatoes220g · 210 kcal · 20 g P	240g	210	25	7	9
CollationCanned tuna in water with pepper130g 2 alternatives Greek Yogurt with Protein Powder180g · 160 kcal · 28 g P Protein Shake with Almond Milk320ml · 180 kcal · 30 g P	130g	160	32	1	3
DéjeunerGrilled turkey burger patty with lettuce wrap280g 2 alternatives Chicken breast strips with bell peppers360g · 390 kcal · 46 g P Grilled Chicken Salad with Mixed Greens250g · 390 kcal · 45 g P	280g	390	44	6	21
CollationSteamed soybeans in pods140g 2 alternatives Casein protein pudding200g · 190 kcal · 25 g P Cottage Cheese with Pineapple Chunks250g · 190 kcal · 24 g P	140g	190	18	12	8
DînerBaked cod with roasted zucchini400g 2 alternatives Baked white fish with steamed broccoli400g · 360 kcal · 45 g P Chicken breast and cauliflower mash380g · 360 kcal · 44 g P	400g	370	46	11	16
CollationVanilla casein shake350ml 2 alternatives Cottage Cheese and Pineapple250g · 280 kcal · 30 g P Chocolate Protein Pudding200g · 270 kcal · 32 g P	350ml	280	35	8	12
Total		1600	200	45	69

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

1600 kcal · 188 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerCottage cheese bowl with diced pineapple250g 2 alternatives Cottage Cheese Fruit Bowl220g · 250 kcal · 26 g P Cottage Cheese with Chia Seeds200g · 250 kcal · 25 g P	250g	250	24	23	7
CollationSliced chicken breast and cucumber slices180g 2 alternatives Mixed whey and casein protein smoothie300ml · 180 kcal · 26 g P Protein Shake with Almond Milk320ml · 180 kcal · 30 g P	180g	180	28	4	6
DéjeunerShrimp salad with lemon herb dressing350g 2 alternatives Chicken Caesar Salad (Light Dressing)250g · 380 kcal · 40 g P Grilled Chicken Salad with Mixed Greens250g · 380 kcal · 45 g P	350g	380	42	8	20
CollationGreek low-fat yogurt plain200g 2 alternatives Cottage Cheese with Berries200g · 170 kcal · 22 g P Cottage Cheese with Sliced Tomato150g · 170 kcal · 20 g P	200g	170	20	9	6
DînerLean sirloin steak with steamed broccoli330g 2 alternatives Grilled lean beef strips with zucchini350g · 410 kcal · 48 g P Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P	330g	410	48	10	20
CollationPlant protein powder drink300ml 2 alternatives Cottage Cheese with Berries200g · 210 kcal · 22 g P Cottage Cheese with Pineapple200g · 210 kcal · 22 g P	300ml	210	26	6	9
Total		1600	188	60	68

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

1600 kcal · 190 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerPoached eggs on sliced turkey breast180g 2 alternatives Cottage Cheese with Pineapple Chunks200g · 280 kcal · 25 g P Smoked salmon and scrambled eggs180g · 280 kcal · 26 g P	180g	280	28	4	17
CollationFat-free ricotta cheese with cinnamon200g 2 alternatives Casein protein pudding200g · 190 kcal · 25 g P Cottage Cheese with Pineapple Chunks250g · 190 kcal · 24 g P	200g	190	24	10	6
DéjeunerGrilled tilapia fillet with mixed greens360g 2 alternatives Grilled Chicken Salad with Mixed Greens250g · 380 kcal · 45 g P Grilled chicken breast salad with vinaigrette350g · 380 kcal · 42 g P	360g	370	46	6	18
CollationRoasted pumpkin seeds and beef jerky80g 2 alternatives Greek Yogurt with Honey200g · 220 kcal · 20 g P Protein Shake with Almond Milk300ml · 220 kcal · 30 g P	80g	220	22	6	12
DînerChicken breast and cauliflower mash380g 2 alternatives Baked white fish with steamed broccoli400g · 360 kcal · 45 g P Lean Beef Stir Fry350g · 360 kcal · 40 g P	380g	360	44	12	15
CollationMixed whey and casein protein smoothie300ml 2 alternatives Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P Protein Shake with Almond Milk320ml · 180 kcal · 30 g P	300ml	180	26	6	6
Total		1600	190	44	74

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 1600 kcal (±50)

Protéines185.9g

Glucides51.9g

Lipides72.4g

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

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

Chicken breast2.0 kg
Lean beef and sirloin steak1.0 kg
White fish fillets and tilapia1.2 kg
Salmon and smoked salmon600g
Shrimp500g
Turkey breast slices and burgers1.0 kg
Eggs3 dozen
Canned tuna6 cans

Fruits et légumes

Spinach, kale, and mixed salad greens1.5 kg
Broccoli and cauliflower1.5 kg
Zucchini and asparagus1.0 kg
Cucumbers and bell peppers1.0 kg
Frozen or fresh edamame500g
Berries400g

Produits laitiers

Greek yogurt and skyr1.5 kg
Cottage cheese and quark1.5 kg
Almond milk and skim milk2.0 L

Épicerie

Whey and casein protein powder1 tub

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 high-protein small meals 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 1600 kcal plan provides an average daily protein of 186 grams to suit your daily needs. It brings a middle calorie level that suits many adults with moderate activity. This setup is less suited to very active or larger adults at a low calorie level. You get a high-protein small meals approach across the week. Five to six small eating occasions form the core of this daily structure. Each eating occasion starts with protein and stays at or below 450 kcal. Many people find smaller, protein-first meals easier when their appetite is low.

What a day looks like

Day one starts with scrambled egg whites with spinach for your first meal. Your second meal brings a whey protein isolate shake with almond milk. Next comes a grilled chicken breast salad with vinaigrette for your third meal. Cottage cheese with sliced cucumber acts as your fourth meal of the day. Baked white fish with steamed broccoli serves as your fifth meal. You finish the day with a boiled egg and turkey slice roll-up. Other days feature top protein meals like grilled lean beef strips with zucchini, lean sirloin steak with steamed broccoli, baked cod with roasted zucchini, chicken breast strips with bell peppers, and grilled tilapia fillet with mixed greens.

How to use it

This daily schedule keeps your protein intake between 176 and 200 grams each day. You should prep your meals ahead of time to stay on track all week. Pick a quiet day to buy your fresh foods from the store. Read the shopping list carefully before you head out to buy items. Swap a protein source with a similar option if you want variety. Add extra green vegetables to your plate if you feel hungry between meals. Keep track of your daily eating occasions across the 7 days of the program. Follow the exact meal counts to match the structure of the system.

Prep your lean protein sources in large batches to save time.
Swap any protein choice with a similar item from the list.
Add extra green vegetables to your plate if hunger strikes.
Read through the full shopping list before visiting the store.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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