1,600-Calorie Diet

The 1600 calorie diet is appropriate for a medium-size woman who wants to maintain her weight. The diet should be nutritionally balanced and healthy. If the dieter exercises regularly, she is likely to lose weight moderately on this diet due to the increase in her metabolism rate.

1600 Calorie Diet Sample

Breakfast:

Oatmeal, prepared with 1% milk

English muffin

Cream cheese – 1 tablespoon

Orange juice, ¾ cup

Water, black coffee, or unsweetened tea

Lunch:

Chicken – baked, 2 oz.

Salad – small side serving

Oil and vinegar dressing – 1 tablespoon

White rice – 1/3 cup

Biscuit

Water, black coffee, or unsweetened tea

Afternoon Snack:

Saltine crackers – 4, unsalted tops

Mozzarella cheese – 1 oz.

Water, black coffee, or unsweetened tea
Dinner:

Lean roast beef – 3 oz.

Turnip greens – ½ cup, seasoned with 1/2 tsp margarine

Potato, baked

Cornbread – ½ medium slice

Honeydew melon – ¼ medium

Water, black coffee, or unsweetened tea
How to Speed Up Your Metabolism

• Eat at least 4 – 5 small, regular meals everyday.
• Eat lots of protein.
• Exercise.
• Use spices in your food.