Weight Loss1 Week
Thai Shift Worker Weight Loss 1600
Thai Shift Worker Weight Loss 1600 is built around roughly 1600 calories per day for weight loss with practical meals and repeatable portions.
1600
Daily Calories
221g
Avg Protein
81g
Avg Carbs
40g
Avg Fat
Overview
This plan balances protein, vegetables, carbs, and snacks across the week so weight loss is easier to follow without guessing every meal.
Meal Schedule
Day 1 - Monday
1500 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(180 cal)
Daily Total
🔥 1500 cal💪 234g protein🥖 85g carbs🥑 27g fat
Day 2 - Tuesday
1600 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
20 g almonds(200 cal)
Daily Total
🔥 1600 cal💪 214g protein🥖 92g carbs🥑 44g fat
Day 3 - Wednesday
1580 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(235 cal)
Daily Total
🔥 1580 cal💪 223g protein🥖 58g carbs🥑 47g fat
Day 4 - Thursday
1560 cal
🍎Snacks
1 carton high-protein milk(215 cal)
Daily Total
🔥 1560 cal💪 203g protein🥖 83g carbs🥑 41g fat
Day 5 - Friday
1600 cal
🍎Snacks
1 protein bar(255 cal)
1 small Japanese sweet potato(205 cal)
Daily Total
🔥 1600 cal💪 211g protein🥖 111g carbs🥑 35g fat
Day 6 - Saturday
1600 cal
🍎Snacks
1 banana(135 cal)
2 boiled eggs(255 cal)
Daily Total
🔥 1600 cal💪 229g protein🥖 75g carbs🥑 43g fat
Day 7 - Sunday
1595 cal
🍎Snacks
20 g almonds(160 cal)
1 carton high-protein milk(290 cal)
Daily Total
🔥 1595 cal💪 236g protein🥖 61g carbs🥑 46g fat
Frequently Asked Questions
Who is this weight loss meal plan for?
It is for people who want a simple structure for weight loss while keeping daily calories near 1600.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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