High Protein Meals for Weight Loss: A 1600-Calorie Meal Plan for Women

12/13/20232 min read

1600-calorie High-Protein Meal Plan

Breakfast (400 Calories): Scrambled Egg and Vegetable Wrap
  • 2 whole eggs (156 calories) scrambled with 1 tsp olive oil (40 calories) and spinach 20 (5 calories) and tomatoes 45 g (9 calories)

  • Whole wheat wrap (190 calories)

  • Salt and pepper for added flavor

Here you will find several other high-protein, nutritious options for breakfast.

Morning Snack (150 Calories): Greek Yogurt Parfait
  • 1 cup Greek yogurt (100 calories)

  • Fresh berries: ¼ cup blueberries (21 calories)

  • 5 almonds, crushed (29 calories)

Here you can find more recipes for healthy and nutritious snacks. Among them veggie sticks with hummus (number 2), protein balls (number 6) and quinoa salad (number 7) are high-protein options.

Lunch (450 Calories): Grilled Shrimp Salad
  • Grilled shrimp 300 g (297 calories)

  • Mixed greens: Cherry tomatoes 100 g (20 calories), cucumber 100 g (16 calories), and bell peppers 50 g (10 calories)

  • Balsamic vinaigrette dressing 2 tsp (28 calories)

  • Olive oil 2 tsp (80 calories)

Afternoon Snack (100 Calories) Option 1: One Egg and Carrots; Option 2: Almonds and Feta Cheese
Snack Option 1: Carrots and an egg
  • 1 boiled egg (58 calories)

  • Carrots, 102g (42 calories)

Snack Option 2: Almonds and Cheese
  • Almonds, 10g (58 calories)

  • Feta cheese, 16g (42 calories)

Dinner (500 Calories): Baked Salmon with Quinoa and Roasted Vegetables
  • Baked salmon fillet, 200g (342 calories)

  • Cooked quinoa, 100g (120 calories)

  • Roasted broccoli, carrots, and bell peppers, 95g (38 calories)

  • Lemon herb seasoning

Dessert (50 Calories): Dark Chocolate Square
  • 1 square of dark chocolate (70% cocoa or higher)

Concentrating on foods high in protein but low in calories can be revolutionary when it comes to weight loss. High protein foods build muscle, and they are also essential for repairing tissues.

They also help you feel fuller for longer, reducing cravings and aiding in weight loss. If you're a woman looking to shed some pounds, a 1600-calorie high protein meal plan can be a great option.

Here's a quick and easy high-protein meal plan that can help you come closer to your fitness and weight loss objectives.

Easy 1600-calorie High-Protein Meal Plan Adjustments

Swap Protein Sources
  • Substitute chicken with lean turkey or tofu for variety.

  • Experiment with different fish options like tilapia or cod.

Vary Vegetables and Grains
  • Mix up your vegetable choices to ensure a diverse range of nutrients.

  • Try mixing your rice with quinoa variations or cooked green lentils for a change.

Snack Smartly
  • Include a variety of high-protein snacks like hard-boiled eggs, edamame, or cottage cheese.

  • Opt for whole, minimally processed snacks to maximize nutritional benefits.


A high-protein meal plan can be a game-changer for women looking to lose weight. By including protein-rich foods in your daily meals and snacks, you can feel fuller for longer, reduce cravings, and boost your weight loss efforts. This 1600-calorie meal plan provides a variety of delicious and easy-to-make options that will keep you satisfied and on track toward your weight loss goals.