Fat Loss 1600 calorie Meal Plan

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About This Meal Plan 

  • Designed for 5’ 3” female who does weight training 3-4 times weekly. Also works has a hairstylist!
  • Provides whole grains, low-fat dairy, fruits, vegetables, and lean proteins. (all major food groups)
  • High protein (25%+ total daily calories) 
  • CONTAINS FOOD ALLERGENS!

Meal Plan Outline: 

  • Breakfast/Meal 1: Sheet Pan Breakfast Burrito  
  • Snack/Meal 2: Strawberry Greek Yogurt Bowl
  • Lunch/Meal 3: Healthy Hamburger Helper  
  • Dinner/Meal 4: Protein + Baked Potato + Broccoli
  • Night Time Treat: Creami – White Chocolate  

Meal Prep Instructions And Nutrition

Cook Days:

  • Choose 1–2 cook days per week (e.g., Sunday and Wednesday) to prepare bulk items.

Batch Prep:

  • Lunch: Cook all 12 servings of the Healthy Hamburger Helper recipe. 
  • Dinner – Potatoes: Wash, season, and bake the full 5-pound bag. Store in fridge for up to 5 days.
  • Dinner – Proteins (optional): Cook and portion salmon and chicken breast beforehand.

Daily Tasks

Each Morning:

  • Heat your burritos (Meal 1)
  • Prep your Greek yogurt bowl (Meal 2)
  • Mix ingredients and freeze the Creami base for a nighttime treat

Each Evening:

  • Cook or reheat protein
  • Steam vegetables

Nutrition: 

  • Calories: 1623 calories 
  • Protein: 144 g
  • Carbohydrate: 190 g
  • Fats: 41 g
  • Fiber: 35 g 

Breakfast/Meal 1: Sheet Pan Breakfast Burrito 

Sheet Pan Breakfast Burrito

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Makes 12 Servings

Ingredients: 

  • 12 whole eggs
  • 800 g russet potatoes, flesh and skin – diced
  • 1 large red bell pepper (about 164 g) – diced
  • 1 large green bell pepper (about 164 g) – diced
  • 1 cup onion, white/yellow/red (about 194 g) – diced
  • 12 oz low-moisture part-skim mozzarella shredded cheese
  • 12 high fiber wraps (Ole Mexican Foods, Xtreme Wellness, 80 cal each)
  • 870 g egg whites (Kirkland Signature)
  • 16 oz lean ground beef, 93% lean (about 452 g) 
  • 2 Roma tomatoes (about 107 g each)
  • Cooking spray

Sausage seasoning

  • Sage, Dried – 1 tbsp
  • Thyme, Fresh – 2.96 tsp
  • Hot Chili Pepper, Dried, With Seeds – 1.5 tsp
  • Paprika Seasoning – 1.5 tsp
  • Nutmeg – 1/4 tsp
  • Garlic, Fresh – 3 cloves
  • Brown Sugar – 1.5 tsp, packed
  • Black Pepper, Ground – 1 tsp

Instructions:

  1. Chop onions, tomatoes, bell peppers, and potatoes.
  2. Spray a large baking sheet. Spread potatoes, peppers, tomatoes, and half the onions. Bake 20 minutes.
  3. While baking, whisk together eggs and egg whites.
  4. Cook ground beef in a skillet over medium heat with seasoning and the rest of the onions. Cook until browned.
  5. Remove vegetables from the oven. Flip to cook evenly.
  6. Add cooked beef on top. Pour egg mixture over everything.
  7. Bake 30–45 minutes at 400°F, until the center is set.
  8. Let cool 20 minutes. Cut into 12 portions.

Assemble and reheat the burritos. 

  1. Place 1 portion in a tortilla. Add salsa and 1 oz shredded cheese. Fold.
  2. Store in an airtight container 3–5 days in the fridge, or freeze 3–6 months.
  3. Reheat in the microwave 1–2 minutes, and or air fryer 5 minutes.
  4. Enjoy!

Nutrition Info:

  • Calories: 393
  • Protein: 38 g
  • Fats: 16 g
  • Carbohydrates: 42 g
  • Fiber: 18 g

Snack/Meal 2: Strawberry Greek Yogurt Bowl

Strawberry Greek yogurt, peanut butter, honey Chia seed bowls, 2300 cal meal plan

1 Serving 

Ingredients: 

  • Chia Seeds – 10 g
  • Honey – 20 g
  • PB2 Powder – 8 g
  • Strawberry – 100 g 
  • Greek Nonfat Yogurt – 170 g

Directions: 

  1. Add the Greek yogurt to a bowl. 
  2. Add in the chia seeds and PB2 powder and mix
  3. Top with sliced strawberries, and honey. 
  4. Enjoy.

Nutrition Info:

  • Calories: 317
  • Protein: 22 g
  • Fats: 4 g
  • Carbohydrates: 48 g
  • Fiber: 8 g

Lunch/Meal 3: Healthy Hamburger Helper

Servings: 12 (~440 g per serving)Post workout: Cereal With Milk And Honey 

Ingredients:

  • 48 oz lean ground beef (97% lean)
  • 12 oz Barilla Protein+ Cellentani pasta
  • 6 cups beef bone broth
  • 1 ¾ cups shredded fat-free cheddar cheese (about 7 × ¼ cup servings)
  • 5 oz shredded part-skim mozzarella
  • 1 large onion, diced
  • 3 Roma tomatoes, diced
  • 3 cups broccoli, chopped
  • 4 cloves garlic, minced
  • 1 can of tomato paste – 6 oz 
  • 2 large red bell peppers, diced
  • 2 dashes salt
  • 2 tsp black pepper
  • 2 tsp onion powder
  • 2 tsp chili powder
  • 2 tsp paprika
  • 2 tsp garlic powder 

Instructions

  1. Heat a large skillet or Dutch oven over medium heat. Add diced onion and garlic. Sauté 5 minutes until softened. 
  2. Season with salt, pepper, and garlic powder. 
  3. Add ground beef and cook until browned. 
  4. Stir in remaining seasonings (onion powder, chili powder, paprika). Cook 1–2 minutes until fragrant.
  5. Pour in beef broth and bring to a boil.
  6. Add pasta and reduce heat to medium. Also add in tomato paste. Cook until pasta is tender, stirring occasionally (about 10–12 minutes).
  7. Stir in broccoli, diced, red peppers, and tomatoes. and cook 3–4 minutes until bright green.
  8. Mix in cheddar and mozzarella until melted and creamy.
  9. Taste and adjust seasoning as needed.

Nutrition Info

  • Calories: 473
  • Protein: 54 g
  • Carbohydrate: 48 g 
  • Fats: 9 g
  • Fiber: 7 g

Dinner/Meal 4: Protein + Baked Potato + Broccoli

Salmon, chicken, baked potatoes, broccoli, and spinach. Dinner for the 2300 cal fat last meal plan.

1 per serving includes the following: 

  • 1 serving of protein – 3 oz (85 g) cooked. 
  • 125 g of baked potatoes 
  • 100 g of raw broccoli

Ingredients: 

Protein: 

  • 1 lb salmon – (4) 4 oz servings
  • Pork Chops (3) 4 oz servings

Baked Potato: 

Ingredients: 

  • 5-pound bag of russet potatoes (Make for 2 people) 
  • Seasoning: Tony’s Seasoning (Salt-free)

Vegetable: 

  • Broccoli – 2.5-3 lbs (Make for 2 people)

Directions: 

Proteins: 

  1. Season the salmon, pork chops, and cod with a low-sodium option like Tony Chachere’s Famous Creole Cuisine.
  2. Pan-sear or bake the fish until fully cooked and flaky.

Baked Potatoes: 

Meal Prep

  1. Heat your oven to 400 degrees. 
  2. Wash and chop the potatoes.
  3. Spray 1-2 baking sheets with cooking spray. Then evenly spread out the chopped potatoes and add your seasonings. 
  4. Cook for 20 minutes, remove from the oven, and flip. Put them back in the oven for another 20-30 minutes. 

Vegetables: 

  1. Steam for 10-20 minutes or until soft. 

Nutrition Info: 

  • Calories: 320
  • Protein: 24 g
  • Carbohydrate: 30 g
  • Fats: 12 g

Night Time Treat: Creami – White Chocolate

White chocolate creamy for the 2300 cal fat loss meal plan

1 serving 

Ingredients: 

  • Skim Milk – 6 oz 
  • Sugar Free Vanilla Instant Pudding Dry Mix – 9 g 
  • 2 sugar free popsicles

Directions: 

  1. Add skim milk and sugar-free Vanilla instant pudding mix to a Ninja Creami pint. Mix well until the texture is thick and pudding-like.
  2. Freeze for 10–24 hours.
  3. Remove from freezer, process in the Ninja Creami, and enjoy.

Nutrition Info: 

Calories: 116

Protein: 6 g

Fats: 0 g 

Carbohydrate: 21 g