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1600 Calories
7 Days
Vegetarian
Dairy-Free

1600 Calorie 7-Day Vegetarian Dairy-Free Meal Plan

Balanced deficit for active women. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Dairy-Free guidelines.

1600 kcal/day
3
Meals/day
Suitable for:womenvery active
2100 kcal
Help me calculate this
Daily Target1600kcal

Day 1

425 kcal(-1175)
Breakfast
Blueberry Apple Overnight Oats (Low Sodium) - Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-s
Breakfast
Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

425 cal
Ingredients
Rolled Oats75 g
Almond Milk (Unsweetened)250 ml
Chia Seeds12.5 g
13gProtein
65gCarbs
14gFat

Day 2

438 kcal(-1162)
Breakfast
Lemon Blueberry Oatmeal - Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest.
Breakfast
Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

438 cal
Ingredients
Rolled Oats75 g
Almond Milk (Unsweetened)275 ml
Blueberries87.5 g
11gProtein
68gCarbs
14gFat

Day 3

380 kcal(-1220)
Breakfast
Eggs & Avocado Toast - A classic balanced breakfast featuring creamy avocado on whole grain toast toppe
Breakfast
Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

380 cal
Ingredients
Whole Wheat Bread (2 slices)60 g
Egg2 piece
Avocado (ripe)70 g
17gProtein
30gCarbs
22gFat

Day 4

380 kcal(-1220)
Breakfast
Eggs & Avocado Toast - A classic balanced breakfast featuring creamy avocado on whole grain toast toppe
Breakfast
Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

380 cal
Ingredients
Whole Wheat Bread (2 slices)60 g
Egg2 piece
Avocado (ripe)70 g
17gProtein
30gCarbs
22gFat

Day 5

438 kcal(-1162)
Breakfast
Lemon Blueberry Oatmeal - Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest.
Breakfast
Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

438 cal
Ingredients
Rolled Oats75 g
Almond Milk (Unsweetened)275 ml
Blueberries87.5 g
11gProtein
68gCarbs
14gFat

Day 6

425 kcal(-1175)
Breakfast
Blueberry Apple Overnight Oats (Low Sodium) - Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-s
Breakfast
Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

425 cal
Ingredients
Rolled Oats75 g
Almond Milk (Unsweetened)250 ml
Chia Seeds12.5 g
13gProtein
65gCarbs
14gFat

Day 7

380 kcal(-1220)
Breakfast
Mixed Berry Overnight Oats - Creamy overnight oats layered with blueberries and strawberries, chia for extra
Breakfast
Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

380 cal
Ingredients
Rolled Oats60 g
Almond Milk (Unsweetened)200 ml
Chia Seeds12 g
11gProtein
58gCarbs
12gFat

Daily Nutrition Average

409
calories / day
Target: 1600 kcal

2100 − 550 kcal/day = 1600 kcal

Protein13g
Carbs55g
Fat16g

Weekly Overview

Avg Calories409
Total Meals21
Weekly Deficit-11,835 kcal
Est. Weight Change-1.54 kg/week
Plan Duration7 Days

Shopping List

17 items from 7 recipes

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About This 1600 Calorie Meal Plan

This 1600 calorie 7-day meal plan is designed to help you maintain your current weight. All meals follow Vegetarian and Dairy-Free dietary guidelines.

What's Included

  • 7 days of complete meal planning
  • 3 meals per day (breakfast, lunch, dinner)
  • Full nutrition breakdown for every meal
  • Recipe links with detailed cooking instructions
  • Adjustable portions to meet your exact calorie needs
  • Grocery list generation for easy shopping

How to Use This Plan

  1. Set your maintenance calories using the slider above
  2. Choose your weekly weight loss goal
  3. Review the generated meals for each day
  4. Portions and ingredients automatically adjust based on your calorie target
  5. Click on any recipe to see full cooking instructions
  6. Generate your grocery list when you're ready to shop

Calorie Guidelines

A 1600 calorie diet is suitable for many adults looking to lose weight gradually.

Disclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.