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1,600 calories a day meal plan for men and women

Before starting any weight-loss programme, please read How to choose your meal plan so that you make sure you follow the plan that's right for you.

This nutritionally balanced meal plan is suitable for men and women and contains 1,600 calories a day, at least five portions of fruit and veg and the calories are all counted for you. 

This 1,600 calories a day meal plan can be supplemented by healthy snacks, which helps make sure you don't go over your recommended daily calorie intake (2,500 for men 2,000 for women). The plan isn't currently available to download as a PDF.

 

Tortilla stuffed with chicken and salad

Monday 

Start your week with avocado, banana and cashew toast, with a 200ml glass of semi-skimmed milk alongside it. For lunch, make yourself a salmon and cucumber sandwich, and for dinner tortillas stuffed with chicken and salad, with a side of guacamole. For pudding, enjoy a slice of banana bread

Very berry porridge

Tuesday 

Kick off your day with our very berry porridge and a banana. For lunch, try a chicken salad sandwich, an apple and a low-fat, low-sugar yoghurt. Our delicious bean and mushroom enchiladas with chargrilled red pepper and tomato salsa is for dinner, with 160g of mango with 3 scoops of reduced-fat vanilla ice cream for pudding. 

Vietnamese peanut salad

Wednesday 

Begin your Wednesday with no-added-sugar muesli (40g), 100ml of semi-skimmed milk, a banana and topped off with low-fat, low-sugar yoghurt. For lunch is our Vietnamese crunchy peanut salad, and for dinner enjoy pasta and vegetable cheese with a rainbow salad, with blackberry upside down pudding for afters. 

Pasta in brodo

Thursday 

Breakfast is 2 Weetabix with 200ml of semi-skimmed milk and a banana. For lunch, Mediterranean pasta salad with a pear and a low-fat, low-sugar yoghurt. Dinner is pasta in brodo, served with 30g of couscous, and for pudding is peaches in juice (217g) with reduced-fat custard (100g) 

Raspberry shortbread mess

Friday

Enjoy 30g of porridge oats, 142ml of semi-skimmed milk, 30g of raisins and a banana for breakfast. Make yourself a turkey and tomato sandwich for lunch, with 30g of almonds and a pear as a snack. Speedy salmon pasta is for dinner, served with broccoli, carrots and cauliflower. A scrumptious raspberry shortbread mess is for dessert. 

Breakfast burrito

Saturday 

Start your weekend with breakfast burritos and a poached egg. Goat's cheese and toast vegetable pan bagnat with Afghan salad is for lunch, and a vegetarian shepherd's pie with sweet potato mash and a roasted tomato and pepper bulgar wheat salad is for dinner. Dessert is 3 scoops of vanilla ice cream with banana and mango. 

Bean burger

Sunday

Have an apple and muesli smoothie for breakfast, followed by roast butternut squash and red lentil soup with 2 slices of wholemeal toast and edam cheese (30g) for lunch. Treat yourself to our black eyed bean, feta and herb burger with chunky chips for dinner, and finish your week with apple and cinnamon cake and reduced-fat custard. 

Choose from these healthy snacks

  • Low-fat, low-sugar yoghurt (74 calories) 
  • Semi-skimmed milk in tea or coffee (55 calories)
  • Orange (30 calories)
  • Almonds (3 tbsps, 183 calories)
  • Wholemeal fruitbar (131 calories) 

 

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