1600 Calorie Meal Plan and Grocery List, Chipotle Included

Nikkiey: In this video, I'm going to show you how to break down a 1600 calorie meal plan over the span of seven days. I'm going to give you a couple of different food variations on how to build your meals. And then on the third day, I'm going to show you how to incorporate Chipotle. So make sure you stay until the end.

Okay, so let's start with meal one. I'm going to show you two different variations for meal one. You could use this variation for two to three days, and then you can use a second variation from the third day to the seventh day.

All right, let's go. Okay, so bagel. This is one thing I will say in this video: it depends on what brands you have access to inside your grocery store, which will help you get toward your overall macro and calorie count for the day. Each brand will have different calories and different macro breakdowns. However, you can play around with the quantity inside your fitness tracking app to get it to where you need it to be for your goals. If you shop at Whole Foods, this is usually my go-to. Dave's Killer Bread. So good.

Next up, the cream cheese. Oh, there it is. Okay, so if you are at Whole Foods, this is the type of cream cheese that I like to get. Thanks. Okay. Whatever brand you've got. As you'll notice throughout this video today, you may see organic a lot. I fully believe that what you put into your body is so important, so I always try to get the healthiest options.

All right. And then we get the good old trusty egg whites. I get eggs and egg whites because egg whites are all protein without the yolk, and the yolk has more fat grams. So if I was to have three eggs, I would have about 15 grams of fat and only about 18 grams of protein. However, if I just eat the egg whites, I can pour as many egg whites as I want, because it's just pure protein, and not have to worry about the extra fat grams.

Let's pray that they have the Kodiak pancakes. Oh, this may be a very similar equivalent. You can get Kodiak pancakes if you're at Giant or whatever grocery stores are local to you. But essentially, why I get the Kodiak is because of the protein. Why not? Let's try toaster waffles. This could work too. Let's double check to see if this is equivalent to the Kodiak pancakes.

First glance, these have 240 calories per serving, and Kodiak is 220. So it's relatively close. For four pancakes, the total fat is... oh, yikes. Five grams on Kodiak, eleven grams on the waffles. The carbs are 24 grams here. This is for two waffles. Every serving size is two waffles here, so you have to times that by two to match Kodiak. It's okay. It's relatively the same, in terms of this is four pancakes for Kodiak and this is two waffles for this brand. So I'm just going to slightly adjust macros around to match this, but only have two waffles to meet the serving size. That is pretty similar to the Kodiak. And then I'll have to play around with the quantity of carbs and fats throughout the rest of my day. But light work.

Next, let's move on to the second meal. So we need to go back and get some tortillas. We need the burrito kind. Bada bing, bada boom. So we want a flour tortilla, burrito size. Next up, let's go get some cheese. Let's stop and get the beans first. Okay, here we go. This is refried. What's the difference between refried and regular? Yeah, it's about the same. Just use a half cup of these.

All right, next up, let's go get the cheese, the chicken and the lettuce. All right, next up on the grocery list, the cheese. And one last ingredient to make this an option for meal two: shredded lettuce. Okay, so all of those ingredients make up one of the variations you have for your next meal, whether that's your lunch meal or whatever.

Okay, so there's variation one. This is variation two. It's keeping that chicken in it, but also getting some rice. If you have this option at your grocery store, bagged rice is the bomb. Because one, you can't mess it up when you're making it, and two, it's already made for you. So this would be the variation for meal two. Okay, so rice and chicken, or that burrito I showed you with all the ingredients. Those are your two options.

Okay, meal three. Let's go. Is there peanut butter in this aisle? Nope. Okay. Creamy peanut butter. The best freaking yogurt in the world, Fage. Most importantly, the vanilla blend, but there's also a banana flavor that's really bomb too. Second favorite is Siggi's. Siggi's is bomb. And then the last ingredient for that: bananas.

Okay, let's finish up and get the ingredients for meal four. Brussels sprouts. A few sweet potatoes. And then the meat, the protein for this meal: ground beef.

We just finished up here. We got everything we need. So let's head back to my place. I'm going to break this all down for you into a week's worth of meals. Let's go.

Let's put this all together. Inside MyFitnessPal, I'm going to show you day one, all of the meals. Day two, all of the meals. And then on the third day, I'm going to show you all the meals and how you can fit in Chipotle.

Day one, meal one, is a bagel, cream cheese, one large egg and egg whites. Day one, meal two: chicken breast and brown rice. Day one, meal three: yogurt, peanut butter and banana. Day one, meal four: the ground beef, Brussels sprouts and a sweet potato. That completes day one.

Day two, meal one: the Kodiak pancakes or the waffles, and egg whites. Day two, meal two: the burrito, with the chicken, the beans, the shredded cheese and the lettuce. Day two, meal three: yogurt, banana, peanut butter. Day two, meal four: brown rice, ground beef, Brussels sprouts.

Day three, meal one: the bagel, the egg whites, the egg, the cream cheese. And then this is where you can fit in Chipotle. You can easily go to their website, to the nutrition facts, and copy them into MyFitnessPal. What I normally do is save Chipotle into my MyFitnessPal account under my meals. That way I can literally just paste it into a day. I get the fajita vegetables, the salsa, the romaine lettuce, the chili corn salsa, the chicken and white rice. And this is all factored into meal two. Then day three, meal three, is the yogurt and a banana. And day three, meal four, is ground beef and brown rice.

So there's day one, day two, and day three fitting in Chipotle. To make this a week's worth, you could do day one, day two, day three, and then repeat day one, day two, day three. And then on the seventh day, you could do whatever day you want and treat yourself to a cheat meal. So you would either remove the lunch or remove the dinner and just have a meal of what you want. That way you don't have to feel like you're meticulously tracking and doing all of this every single day.

Or what you could do is day one two days out of the week, day two two days out of the week, and day three three days out of the week. Or vice versa, however you want to play it. It's just a matter of: what foods do you like? What do you enjoy? How do you want to fit the things you love into your meal plan? Basically, go get those things, then come back and play around with MyFitnessPal, just making the numbers work.

I look at it like a game of Tetris. How can I get my macros to fit within plus or minus five in my day based on my targets? And I just play around with the quantities of the items, right? 130 grams of egg whites or 150 grams of egg whites to help hit my protein. And then you literally can copy a day in MyFitnessPal to the next day, and the next day, and the next day.

So yes, it requires work. However, it's well worth it. I hope this video helped you. You can literally take these food items and try to map it out for yourself inside MyFitnessPal for whatever targets you're striving for. Go get it.