1100 Calorie Keto Meal Plan – Overview
An 1100-calorie diet is significantly lower than most adults’ recommended daily calorie intake. Do not restrict your daily calorie intake to 500 unless your healthcare professional specifically recommends it. Long term weight loss requires life-style changes in activity patterns and eating.(1)
One of the critical aspects of this 1100 calorie keto meal plan is that right after a few days or weeks, your body becomes quite efficient in burning fat instead of carbs for its energy requirements. Besides, it also helps lower your body’s insulin levels.
Now, that’s a significant reason why this diet has often been considered as the ‘Magic trick’ to lose some quick weight.
Right from a high-end celeb like Kim Kardashian to an ordinary person around us, everyone has benefitted from this diet plan in some way or another.
What is the 1100 calorie keto meal plan?
This customized keto diet plan is designed for women dreaming about that perfect shape like Kylie Jenner or Kim Kardashian.
All you need to do is practice a high fat, low carb, and moderate protein diet to keep up with your weight loss goals.
Once your body starts sensing the cut in carbs supply, it will use fat content to fuel its energy requirements.
The process is called Ketosis, and you will see visible results for your health and weight loss goals afterward.
Still, before you jumpstart with your decision to practice this printable 1100 calorie keto meal plan, go through the detailed list of tips and guidelines in the same regard.
General guidelines for an 1100 calorie keto meal plan
- Keep track of your daily proteins, carbs and fats intake with the calorie count
- Pay close attention to your food choices and dietary pattern
- Stay away from all the processed and packaged food options
- Go for only home-cooked food to avoid harmful additives and preservatives
- Drink at least 12-14 glasses of water to keep yourself hydrated during this meal plan
- Focus on your meal portions and serving sizes
Weekly planner for 1100 calorie keto meal plan
Day 1.
Scrambled eggs
Breakfast- 1 serving of avocado eggs
Snack- 1 serving of whey protein shake with water
Lunch- 1 serving of scrambled eggs with spinach and bacon
Snack- Walnuts (2 oz)
Dinner- 1 serving of poached eggs on spinach
Total calories for the day-1107
Day 2.
Chorizo
Breakfast- 4 hard-boiled eggs with asparagus
Snack- 1 serving of cottage cheese and salsa
Lunch- 2 servings of banana egg pancakes with 1 serving of whole-wheat toast
Snack- 1 cup of non-fat Greek yogurt
Dinner- 1 serving of tomatoes, eggs, and chorizo
Total calories for the day-1098
Day 3.
Pistachios
Breakfast- 1 serving of Keto breakfast with 1 orange
Snack- 1 serving of peppered cottage cheese
Lunch- 1 serving of spinach egg omelet with 1 apple
Snack- 1 serving of pistachios
Dinner- 1 serving of coddled eggs with spinach and bacon
Total calories for the day-1101
Day 4.
Breakfast- 1 serving of egg -stuffed avocadoes
Snack- 1 serving of whey protein in almond milk
Lunch- 1 serving of scrambled eggs with bell pepper and feta
Snack- 2 cups of non-fat Greek yogurt
Dinner- 1 serving of boiled eggs with asparagus
Total calories for the day-1093
Day 5.
Roasted pumpkin seeds
Breakfast- 1 serving of cottage cheese omelet with 1 orange
Snack- 1 serving of roasted pumpkin seeds
Lunch- 1 serving of Cajun tofu
Snack- 1 serving of soft-boiled eggs and toast
Dinner- 1 servings of poached eggs on spinach
Total calories for the day-1106
Day 6.
Breakfast- 1 serving of basic chaffle
Snack- 2 slices of cantaloupe with 2 easy to hard-boiled peel eggs
Lunch- 1 serving of tomato scrambled eggs
Snack- 4 strips of bacon
Dinner- 2 servings of spinach, egg and ham muffins with 2 cups of strawberries
Total calories for the day-1097
Day 7.
Cottage cheese pancakes
Breakfast- 1 serving of scrambled eggs with bell pepper and feta
Snack- 1 serving of pumpkin scrambled eggs
Lunch- 1 serving of spinach, swiss and egg white omelet with 2 strips of bacon
Snack- 1 serving of oats and cottage cheese pancakes
Dinner – Pecans ( 1 oz)
Total calories for the day-1105
The bottom line for 1100 calorie keto meal plan
Losing weight isn’t tough if you stay determined and focused on your eating habits.
With this 1100 calorie keto meal plan, you can surely think of achieving those weight loss goals quite easily.
Also, don’t forget to consult your physician or doctor before kickstarting this diet plan.
Printable (PDF) 1100 calorie keto meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of avocado eggs | 4 hard-boiled eggs with asparagus | 1 serving of Keto breakfast with 1 orange | 1 serving of egg -stuffed avocados | 1 serving of cottage cheese omelette with 1 orange | 1 serving of basic chaffle | 1 serving of scrambled eggs with bell pepper and feta |
| Snack | 1 serving of whey protein shake with water | 1 serving of cottage cheese and salsa | 1 serving of peppered cottage cheese | 1 serving of whey protein in almond milk | 1 serving of roasted pumpkin seeds | 2 slices of cantaloupe with 2 easy to hard-boiled peel eggs | 1 serving of pumpkin scrambled eggs |
| Lunch | 1 serving of scrambled eggs with spinach and bacon | 2 servings of banana egg pancakes with 1 serving of whole-wheat toast | 1 serving of spinach egg omelette with 1 apple | 1 serving of scrambled eggs with bell pepper and feta | 1 serving of Cajun tofu | 1 serving of tomato scrambled eggs | 1 serving of spinach, swiss and egg white omelet with 2 strips of bacon |
| Snack | Walnuts ( 2 oz) | 1 cup of non-fat Greek yogurt | 1 serving of pistachios | 2 cups of non-fat greek yogurt | 1 serving of soft boiled eggs and toast | 4 strips of bacon | 1 serving of oats and cottage cheese pancakes |
| Dinner | 1 serving of poached eggs on spinach | 1 serving of tomatoes, eggs, and chorizo | 1 serving of coddled eggs with spinach and bacon | 1 serving of boiled eggs with asparagus | 1 servings of poached eggs on spinach | 2 servings of spinach, egg and ham muffins with 2 cups of strawberries | Pecans ( 1 oz) |
| Total calories for the day | 1107 | 1098 | 1101 | 1093 | 1106 | 1097 | 1105 |
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