1100 CALORIE MEAL PLAN
1100 calorie meal plan isn’t meant for everyone, so only ‘small-framed women’ have been recommended to follow this low-calorie diet plan.
Moreover, the person following this diet plan must bring in a few high-calorie diet days within the same period to keep the balance.
Which foods to fit in 1100 calorie meals and which ones to leave out may sound challenging, but it isn’t. Here are some ideas;
What is an 1100 calorie meal plan?
As the name itself suggests, the 1100 calorie meal plan must include not more than 1100 calories daily.
This meal plan may be the way to go if you have ambitious weight loss goals.
Points to ponder about before going with an 1100 calorie meal plan
Track your calories
Your daily calorie requirements depend highly on age, sex, height, weight and physical activity levels. An average adult woman should consume somewhere around 1600 and 2400 calories daily.
Conversely, men would require 2000 – 3000 calories a day in the same context. So, remember that you will be calorie deficient when you consume 1100 calories a day.
Thus, keeping track of your daily calorie intake helps you to take control of an 1100 calorie meal plan in the long run.
Bring the most out of your calories
You must understand the fact that you cannot consume more than an average of 1100 calories in this 1100 calorie diet plan and this is where you have to make the most of your overall diet.
Choose food items that bring you more nutrition in fewer calories.
So, an 1100 calorie diet plan with loads of whole grains, lean proteins, fresh veggies and fruits will bring in better results than an 1100 calorie diet plan with junk food.
Once you get along with the discipline, you get every chance to lose some good weight.
How to plan your daily meals in an 1100 calorie meal plan?
Planning your meal isn’t an easy task as far as an 1100 calorie meal plan is concerned. You may have to research to bring in the best food items on your platter.
As part of our utmost care and concern towards our readers, let us make it all easy with our sample meal plans below.
1100 Calorie Meal Plan Variations
General
Meals | Foods | Fats (g) | Carbs (g) | Protein (g) | Calories |
---|---|---|---|---|---|
Meal 1 | 20g Bran Cereals, Flaked, 1/2 cup | 15 | 3 | 72 | |
85g Chicken breast without skin, 3 oz | 13.33 | 53.33 | |||
75g Cabbage cooked, 1/2 cup | 5 | 1 | 24 | ||
26g Cashew nuts, roasted, 3 tablespoon | 15 | 135 | |||
Total: | 15 g | 20 g | 17.33 g | 284.33 calories | |
Snacks | 62 grams of ISOPURE ZERO/LOW CARB | 50 | 200 | ||
(about 2 scoop) | |||||
75g Blueberries, raw, 3/4 cup | 15 | 60 | |||
240g Skim milk, 1 cup | 12 | 8 | 80 | ||
Total: | 27 g | 58 g | 332 calories | ||
Meal 2 | 40g English Muffin, 1/2 | 15 | 3 | 72 | |
40g Cottage cheese, 1/4 cup | 5 | 20 | |||
57.5g Ground roast beef, 2oz | 15 | 60 | |||
45 grams Almond, 1/3 cup | 15 | 135 | |||
Total: | 15g | 15g | 23g | 287 calories | |
Meal 3 | 61g Egg whites, 2 | 10 | 40 | ||
17g Chapati Small, 1/2 | 7.5 | 1.5 | 36 | ||
15g Peanut oil, 3 tsp | 15 | 135 | |||
Total | 15g | 7.5g | 11.5 | 211 calories | |
Daily Total | 45g | 69.5g | 109.83g | 1114.33 calories |
Keto
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 |
Paleo
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | 2 servings of Egg white spinach omelette with 1 cup of strawberries | 1 serving of ham and egg mushroom cups with 1 serving of Cinnamon apple bites | 1 serving of spinach scrambled eggs with 1 orange | 1 serving of scrambled eggs and broccoli with 1 cup of strawberries | 1 serving of banana egg pancakes | 1 serving of simple spinach scramble | 1 serving of scrambled eggs with onion flakes and 1 orange |
Snacks | 1 serving of Arugula salad | 1 serving of tuna turmeric salad with 1 cup of strawberries | 1 serving of strawberry flavoured water with 1 banana | 1 serving of spring radish salad with 2 servings of cucumber slices | 2 servings of turkey lettuce rollups | 4 cups of strawberry flavoured water with 1 banana | 1 serving of arugula salad with 1 orange |
Lunch | 2 servings of tuna avocado salad | 1 serving of cool summer cucumber and Tomato toss with Almonds | 1 serving of spinach and avocado soup | 1 serving of cucumber avocado salad | 1 serving of tuna avocado salad with 2 stalks of celery | 1 serving of cucumber avocado salad | 1 serving of cucumber avocado salad |
Snacks | 1 serving of Orange, Banana and Grape smoothie | 2 servings of turkey lettuce rollups | 2 servings of cabbage and carrot juice | 1 serving of fruit smoothie | 1 serving of Israeli salad | 1 serving of cool summer cucumber and tomato toss with 1 cup of strawberries | 2 servings of Tuna avocado salad |
Dinner | 2 servings of Bachelor Brussels sprouts | 1 serving of chicken, spinach and strawberry salad with 1 serving of quick- boiled spinach | 1 serving of Dill poached salmon with 1 serving of pan-fried broccoli | 1 serving of garlic roasted Brussels sprouts | 1 serving of asparagus noodles with pesto and 2 easy hardboiled eggs | 1 serving of chicken cabbage salad | 2 cups of bachelor Brussels sprouts |
Total calories for the day | 1091 | 1090 | 1099 | 1095 | 1089 | 1101 | 1092 |
Vegetarian
Day | Meal Details | Total Calories |
---|---|---|
Monday | Breakfast: 1 serving of strawberry tofu smoothie with 1 serving of whole-wheat toast Snack: 2 slices of cantaloupe and 1 orange Lunch: 2 servings of bell pepper and hummus snack Snack: 1 serving of strawberry, spinach, and ginger thick smoothie Dinner: 2 cups of canned vegetable soup with tofu and 1 serving of pan-fried fennel | 1099 |
Tuesday | Breakfast: 1 serving of banana and almond butter toast Snack: 1 cup of grapes Lunch: 2 servings of spring radish salad and 1 serving of red bell pepper and hummus Snack: 2 servings of strawberry lemon and ginger shot with 1 cup of strawberries Dinner: 1 serving of tempeh strips with almond sauce with 6 spears of roasted asparagus | 1079 |
Wednesday | Breakfast: 1 bowl of dairy-free strawberry oatmeal with 1 cup of blueberries Snack: 1 serving of bell pepper and hummus snack Lunch: 2 servings of hummus and a veggie sandwich Snack: 2 slices of cantaloupe with 1 serving of cinnamon apple bites Dinner: 1 serving of avocado toast with 1 serving of kale chips | 1102 |
Thursday | Breakfast: 2 cups of strawberry tofu smoothie with 1 whole-wheat toast Snack: 1 cup of grapes Lunch: 1 serving of endive salad Snack: 1 banana Dinner: 1 serving of detox broccoli soup with 6 spears of roasted asparagus | 1092 |
Friday | Breakfast: 2 servings of Scottish porridge Snack: 2 oranges Lunch: 1 serving of banana almond butter and 4 stalks of celery Snack: 1 serving of bell pepper and hummus snack Dinner: 1 serving of mushroom cashew toast with 1 serving of sea-salt edamame | 1104 |
Saturday | Breakfast: 1 serving of tofu strawberry smoothie with 1 serving of apple cinnamon bites Snack: 1 cup of grapes Lunch: 1 serving of chocolate avocado pudding Snack: 1 serving of bell pepper and hummus snack with 1 serving of cucumber slices Dinner: 1 serving of seitan skillet with peppers and onions | 1108 |
Sunday | Breakfast: 1 bowl of oatmeal and peaches with 1 orange Snack: 1 cup of grapes Lunch: 4 cups of strawberry-flavored water and 1 serving of peanut butter and celery Snack: 1 serving of strawberry, lemon, and ginger shot with 1 cup of strawberries Dinner: 1 serving of leek, potato and lentil soup with 2 servings of pan-fried fennel | 1090 |
1100 Calorie Meal Plans |
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1100 Calorie Keto Meal Plan |
1100 Calorie Paleo Meal Plan |
1100 Calorie Vegetarian Meal Plan |
Sample 1100 meal plan 1
Breakfast
- ½ banana
- 1 cup of Oat bran with 8 oz of low-fat milk
- 1 Black coffee
Lunch
- Whole wheat bread (2 slices)
- Sliced tomatoes and lettuce (1 bowl)
- Roasted beef (2 slices)
- Mixed fruit salad (1 cup)
Evening snack
- Any seasoned fruit like Peach or apple
- Almonds ( 10 nos)
Dinner
- Vegetable salad (1 cup)
- Freshly cooked macaroni pasta (1 cup)
- Tomato sauce( ½ cup)
Total calories: 1100
Currently, the body’s protein requirements will be fulfilled by roasted beef, almonds and oat bran and the carbs will be brought from oat bran, whole wheat bread and pasta.
Conversely, fibers will come from all the fresh fruits and veggies within this 1100 calorie meal plan. You must also note that water must be consumed in good amounts after every meal.
Sample 1100 meal plan 2
Breakfast
- Whole wheat waffles (2 nos)
- Peanut butter (1 tbsp)
- Maple syrup (2 tbsp)
- Mixed fruit salad (1 cup)
Lunch
- Vegetable salad (1 cup)
- Chicken breast (2 cups)
- Wheat crackers (1 cup)
Snack
- Any seasonal fruit
Dinner
- Fruit salad (1 cup)
- Grilled chicken breast (3 ounces)
- Green beans (1 cup)
Total calories: 1107
In this meal plan, you will get protein from food items like Chicken breast and peanut butter.
Moreover, the carbs will be supplied by whole wheat waffles and green beans. The fiber requirements will also be fulfilled by fresh fruits and vegetables included in the meal plan.
While keeping track of the nutritional part, gulp as much water as possible during the day.
Sample 1100 meal plan 3
Breakfast
- Oat bran cereal (½ cup)
- Chicken breast without skin (3oz)
- Cooked cabbage (1/2 cup)
- Roasted cashew nuts ( 5)
Lunch
- Sugar-free English muffins (½)
- Cottage cheese (1/4 cup)
- Ground roasted beef (2 oz)
- Almonds (8 nos)
Snack
- Protein shake (2 scoops)
- Blueberries (¾ cup)
- Skimmed milk (1 cup)
Dinner
- Egg whites (2 nos)
- 1 chapati
- Peanut oil (½ tbsp)
Total calories: 1114
The protein sources within this 1100 calorie meal plan will be chicken breast, cashew nuts, Protein shake, cottage cheese, roasted beef and egg whites.
Conversely, the carbs will be provided by Oat bran cereal English muffins.
Moreover, the fiber in the diet plan will come from fresh vegetables and fruits.
1100 CALORIE MEAL PLAN FOR ONE DAY (Printable PDF)
Meals | Foods | Fats (g) | Carbs (g) | Protein (g) | Calories |
---|---|---|---|---|---|
Meal 1 | 20g Bran Cereals, Flaked, 1/2 cup | 15 | 3 | 72 | |
85g Chicken breast without skin, 3 oz | 13.33 | 53.33 | |||
75g Cabbage cooked, 1/2 cup | 5 | 1 | 24 | ||
26g Cashew nuts, roasted, 3 tablespoon | 15 | 135 | |||
Total: | 15 g | 20 g | 17.33 g | 284.33 calories | |
Snacks | 62 grams of ISOPURE ZERO/LOW CARB | 50 | 200 | ||
(about 2 scoop) | |||||
75g Blueberries, raw, 3/4 cup | 15 | 60 | |||
240g Skim milk, 1 cup | 12 | 8 | 80 | ||
Total: | 27 g | 58 g | 332 calories | ||
Meal 2 | 40g English Muffin, 1/2 | 15 | 3 | 72 | |
40g Cottage cheese, 1/4 cup | 5 | 20 | |||
57.5g Ground roast beef, 2oz | 15 | 60 | |||
45 grams Almond, 1/3 cup | 15 | 135 | |||
Total: | 15g | 15g | 23g | 287 calories | |
Meal 3 | 61g Egg whites, 2 | 10 | 40 | ||
17g Chapati Small, 1/2 | 7.5 | 1.5 | 36 | ||
15g Peanut oil, 3 tsp | 15 | 135 | |||
Total | 15g | 7.5g | 11.5 | 211 calories | |
Daily Total | 45g | 69.5g | 109.83g | 1114.33 calories |
If 1100 calorie meal plan is not in your comfort zone, you may want to take a look at 1200 calorie meal plan
Bottom line
This 1100 calorie meal plan is not meant for everyone and is where you must be extra careful while choosing it to achieve your weight loss goals.
Moreover, this diet plan is not recommended if you are currently going through any mental or physical health issues.
You may choose it as an option to go ahead with your short-term weight loss goals, but you must stick to a healthy and balanced diet to get through a healthy and sustainable routine.
An 1100 calorie meal plan must be practiced only after consulting with your doctor or physician.
learn more about 1100 calorie diet plan at https://www.nhlbi.nih.gov/
See Also