The 1600 + 2 Rule: build a food and fluid plan that fits you
The 1600 + 2 Rule in The Non-Seefood Diet is a memorable planning framework. Its numbers should not be treated as a prescription for every reader. Use this guide to turn the idea into a personal conversation about food, drinks, and routines, then record the plan that is appropriate for you.
Begin with your own needs
The worksheet deliberately leaves calorie and fluid targets blank. A clinician or registered dietitian can help decide whether you need a numerical target at all. Record who advised the plan, what it covers, and when you will review it. A target used by a friend or printed in a general guide may not fit your health, activity, or stage of life.
Make the plan visible
Choose one ordinary day and describe its meals, drinks, and practical obstacles. Where do you usually eat? What is available when you are busy? The aim is to create a plan you can explain and repeat. Use the space on the worksheet to note one change you want to discuss or try within your agreed plan.
Keep the numbers in context
Food and fluid needs vary. If you have a prescribed fluid limit, a medical nutrition plan, or concerns about under-eating, follow your care team’s advice. Do not replace that plan with a fixed 1,600-calorie or two-liter rule. The downloadable worksheet records individualized instructions rather than automatically setting a target.
Review the routine, not just a tally
At the end of the week, note what was manageable and what was difficult. Bring questions about hunger, energy, symptoms, or a target that seems unrealistic to the professional guiding your care. This makes the worksheet a record for discussion instead of a pass-or-fail scorecard.
Explore the book and related tools
Companion planning resources for The Non-Seefood Diet.
Plan a practical food choice · Understand a recurring eating pattern
Individual food and fluid needs vary. Record your own agreed plan; this worksheet does not prescribe 1,600 calories or two liters for everyone. These materials are for general education, not personalized medical advice.
Put the guide into practice
Free printable PDF · 1 page · No email required
Download the printable worksheet (PDF)
Save or print a copy and write your notes in the spaces provided.