Weight Loss1 Week
1600 Cal Active Weight Loss Plan
1600 Cal Active Weight Loss Plan built around 1600 calories per day for weight loss.
1600
Daily Calories
120g
Avg Protein
152g
Avg Carbs
58g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
1600 cal
🌅Breakfast
Boiled eggs with milk
368 cal • 29g protein
☀️Lunch
Thai herb grilled chicken
512 cal • 38g protein
🌙Dinner
Spicy chicken herbal soup
480 cal • 37g protein
🍎Snacks
Plain yogurt(240 cal)
Daily Total
🔥 1600 cal💪 120g protein🥖 152g carbs🥑 58g fat
Day 2 - Tuesday
1600 cal
🌅Breakfast
Yogurt fruit bowl
368 cal • 29g protein
☀️Lunch
Shrimp broccoli stir-fry
512 cal • 38g protein
🌙Dinner
Steamed tilapia with lime
480 cal • 37g protein
🍎Snacks
Grilled banana(240 cal)
Daily Total
🔥 1600 cal💪 120g protein🥖 152g carbs🥑 58g fat
Day 3 - Wednesday
1600 cal
🌅Breakfast
Fish rice porridge
368 cal • 29g protein
☀️Lunch
Thai ginger chicken
512 cal • 38g protein
🌙Dinner
Spicy chicken breast salad
480 cal • 37g protein
🍎Snacks
2 boiled eggs(240 cal)
Daily Total
🔥 1600 cal💪 120g protein🥖 152g carbs🥑 58g fat
Day 4 - Thursday
1600 cal
🌅Breakfast
Steamed egg with pork
368 cal • 29g protein
☀️Lunch
Tofu mushroom stir-fry
512 cal • 38g protein
🌙Dinner
Steamed egg with shrimp
480 cal • 37g protein
🍎Snacks
Milk(240 cal)
Daily Total
🔥 1600 cal💪 120g protein🥖 152g carbs🥑 58g fat
Day 5 - Friday
1600 cal
🌅Breakfast
Egg white chicken salad
368 cal • 29g protein
☀️Lunch
Steamed fish with ginger
512 cal • 38g protein
🌙Dinner
Grilled shrimp salad
480 cal • 37g protein
🍎Snacks
Tuna corn salad(240 cal)
Daily Total
🔥 1600 cal💪 120g protein🥖 152g carbs🥑 58g fat
Day 6 - Saturday
1600 cal
🌅Breakfast
Pumpkin chicken soup
368 cal • 29g protein
☀️Lunch
Garlic chicken rice bowl
512 cal • 38g protein
🌙Dinner
Cabbage pork clear soup
480 cal • 37g protein
🍎Snacks
Plain yogurt(240 cal)
Daily Total
🔥 1600 cal💪 120g protein🥖 152g carbs🥑 58g fat
Day 7 - Sunday
1600 cal
🌅Breakfast
Clean pork congee
368 cal • 29g protein
☀️Lunch
Spicy tuna salad
512 cal • 38g protein
🌙Dinner
Grilled salmon with jaew sauce
480 cal • 37g protein
🍎Snacks
Grilled banana(240 cal)
Daily Total
🔥 1600 cal💪 120g protein🥖 152g carbs🥑 58g fat
Frequently Asked Questions
Who is this 1600-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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