Here's a 7-day sample week with three meals and a snack a day, averaging 1,631 Calories. Build your own day below, or jump to the full week.
Curry Scramble 2 servings
Quick Avocado Tuna Sandwich 1 serving
This 1650 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,631 Calories, with 119g protein, 61g fat and 167g carbs (including 34g of fiber). Protein is high for a general plan, at 29% of Calories.
Grown-Up PB&J Toast 1
servings
Very Berry Cottage Cheese ½
serving
Greek Yogurt with Blue and Blackberries 1
serving
Carrots with Hummus 1
serving
Pinto Bean salad 1
serving
Apple Spice Protein Shake 1
serving
Protein Greek Yogurt and Fruit Salad 1
serving
Cucumber Avocado Toast 1
serving
Creamy Green Chia Smoothie 1
serving
Cucumber Boats with Spicy Hummus 1
servings
Chicken Fajitas 1
serving
Tomato Basil Layered Salad 1
serving
Peaches & Almond Butter on Toast 1
serving
Peanut Butter Protein Oats 1
serving
Rice Cake with Strawberries and Honey 1
serving
Strawberry Banana Protein Shake 1
serving
Spinach Tomato Salad 1
serving
Chicken Wraps 1
rollup
Easy Spinach and Scallion Salad 1
serving
Peanut Butter and Honey Toast 1
sandwich
Yogurt & Strawberries 1
serving
Tuna Stuffed Pepper 1
serving
Banana, Almond Butter, and Dates 1
banana
Veggie & chicken salad 1 ½
serving Carrots with Hummus ½
serving
Peach and Peanut Butter Snack 1
serving
Cinnamon Protein Oats 1
serving
Peaches and Almond Butter on Toast 1
serving
Post-Workout Banana Protein Smoothie 1
serving Easy Spinach and Scallion Salad 1
serving Chicken Fajitas 1
serving Spinach Tomato Salad 1
serving
Chia Cottage Cheese with Blueberries 1
serving
Yogurt & Banana 1
serving
Paleo Avocado Tuna Salad (Tuna in Water) 1
serving Rice Cake with Strawberries and Honey 1
serving
Balsamic Sautéed Spinach ½
serving Peach and Peanut Butter Snack 1
serving
Protein Power Oats 1
serving
Avocado Rice Cake 1
serving Pinto Bean salad 1
serving
Nonfat greek yogurt 1
cup Chicken Fajitas 1
serving
Zesty Honey Kale 1
serving Grown-Up PB&J Toast 1
servingsHow many Calories you need depends on your age, sex, size and how active you are. Here's what 1,650 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.
| Example person | Maintenance Calories | At 1,650 Calories a day |
|---|---|---|
| Woman, 35, 5'5", 150 lb, desk job | 1,650 | Close to maintenance, so weight should stay about the same. |
| Same woman, works out 3 to 4 times a week | 1,890 | About 240 Calories under maintenance, or roughly 0.5 lb lost a week. |
| Man, 35, 5'10", 180 lb, desk job | 2,110 | About 460 Calories under maintenance, or roughly 0.9 lb lost a week. |
| Same man, works out 3 to 4 times a week | 2,420 | About 770 Calories under maintenance, or roughly 1.5 lb lost a week. |
These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.
Want a little less or more? See the 1600 Calorie Meal Plan or the 1700 Calorie Meal Plan.
1650 Calorie Keto Meal Plan 50g net carbs a day or less, about 12% of Calories
1650 Calorie Vegan Meal Plan Plants only, no animal products
1650 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1650 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1650 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1650 Calorie Low Carb Meal Plan 103g carbs a day or less, 25% of Calories
1650 Calorie Low Fat Meal Plan 55g fat a day or less, 30% of Calories
1650 Calorie High Protein Meal Plan At least 145g protein a day, 35% of Calories
1650 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
