1600 Calorie Sample Meal Plan 6

Meal

Food/Beverage

Breakfast

1 ½ oz. oatmeal w/ 1 cup 1% milk

2 Tbsp. seedless raisins

Snack (1)

1 medium peach and ½ cup raspberries

Lunch

2 oz. tuna, canned in water, drained

2 slices whole-wheat bread

1 tsp. fat-free mayonnaise

1 cup baby carrots

¾ cup low-fat cottage cheese

1 cup 1% milk

Snack(2)

1 cup low-fat fruit yogurt

Dinner

3 oz. port loin chop

 1 cup long-grain brown rice

1 ½ cups tossed salad w/ 1 Tbsp. low-cal Italian dressing

Snack(3)

½ oz. baked tortilla chips

Daily Totals

1,640 calories, 90 g protein, 228 g carbs, 41 g fat 26 g fiber