1100 Calorie Meal Plan is Easier Than You Think


1100 calorie meal plan isn’t meant for everyone and this is why only ‘small-framed women’ have been recommended to follow this low-calorie diet plan.

Moreover, the person following this diet plan is prescribed to 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 like a challenge 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.

While this is been practiced, the person must feed his/her body with all the required nutrients.

If you are someone who is coming along with some hardcore weight goals and want to shed that extra weight, this meal plan is rightly made for you.

Still, before you go ahead and implement this 1100 calorie meal plan into your daily routine, do keep these below-mentioned facts in mind.

Points to ponder about before going with an 1100 calorie meal plan

Track your calories

1100 Calorie Meal Plan

1100 Calorie Meal Plan – Tracking calories

Your daily calorie requirements depend highly on factors like age, sex, height, weight and physical activity levels. If we talk about adult women, they need somewhere around 1600 and 2400 calories daily.

On the other side, men would require 2000 – 3000 calories a day in the same context. So, it’s a fact that whatever amount of weight you want to lose mostly depends on the number of calories your body requires daily.

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

1100 calorie meal plan

1100 calorie meal plan – high nutrition and low 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 got to make the most of your overall diet.

Choose food items that bring you more nutrition in lesser 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 got every chance to lose some good weight in the whole process.

How to plan your daily meals in an 1100 calorie meal plan?

Planning your meal isn’t an easy task in hand as far as an 1100 calorie meal plan is concerned. You may have to do a lot of research to bring in the best food items on your platter.

Well, as a part of our utmost care and concern towards our readers, let us make it all easy for you with our sample meal plans below.

Sample 1100 meal plan 1


  • ½ banana
  • 1 cup of Oat bran with 8 oz of low-fat milk
  • 1 Black coffee


  • Whole wheat bread ( 2 slices)
  • Sliced tomatoes and lettuce ( 1 bowl)
  • Roasted beef( 2 slices)
  • Mixed fruits salad ( 1 cup)

Evening snack

  • Any seasoned fruit like Peach or apple
  • Almonds ( 10 nos)


  • Vegetable salad (1 cup)
  • Freshly cooked macaroni pasta (1 cup)
  • Tomato sauce( ½ cup)

Total calories: 1100

Hereby the proteins requirements of the body will be fulfilled by roasted beef, almonds and oat bran and the carbs will be brought from oat bran, whole wheat bread and pasta.

On the other side, fibers will be coming 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


  • Whole wheat waffles (2 nos)
  • Peanut butter (1 tbsp)
  • Maple syrup (2 tbsp)
  • Mixed fruit salad (1 cup)


  • Vegetable salad (1 cup)
  • Chicken breast (2 cups)
  • Wheat crackers (1 cup)


  • Any seasonal fruit


  • Fruit salad (1 cup)
  • Grilled chicken breast (3 ounces)
  • Green beans (1 cup)

Total calories: 1107

In this meal plan, you will be getting the protein content from food items like Chicken breast and peanut butter.

Moreover, the carbs will be supplied by whole wheat waffles and green beans. Additionally, the fiber requirements will be fulfilled by fresh fruits and vegetables included in the meal plan.

While you keep a track of the nutritional part, do ensure gulping as much water as you can during the day.

Sample 1100 meal plan 3


  • Oat bran cereal (½ cup)
  • Chicken breast without skin (3oz)
  • Cooked cabbage (1/2 cup)
  • Roasted cashew nuts ( 5)


  • Sugar-free English muffins (½)
  • Cottage cheese (1/4 cup)
  • Ground roasted beef (2 oz)
  • Almonds (8 nos)


  • Protein shake (2 scoops)
  • Blueberries (¾ cup)
  • Skimmed milk (1 cup)


  • Egg whites (2 nos)
  • 1 chapati
  • Peanut oil (½ tbsp)

Total calories: 1114

The protein sources within this 1100 calorie meal plan will be the chicken breast, cashew nuts, Protein shake, cottage cheese, roasted beef and egg whites.

The carbs, on the other side, will be provided by Oat bran cereal, English muffins.

Moreover, the fibers in the diet plan will be coming from fresh vegetables and fruits.


Meals FoodsFats (g)Carbs (g)Protein (g)Calories
Meal 120g Bran Cereals, Flaked, 1/2 cup15372
85g Chicken breast without skin, 3 oz13.3353.33
75g Cabbage cooked, 1/2 cup5124
26g Cashew nuts, roasted, 3 tablespoon15135
Total:15 g20 g17.33 g284.33 calories
Snacks 62 grams of ISOPURE ZERO/LOW CARB50200
(about 2 scoop)
75g Blueberries, raw, 3/4 cup1560
240g Skim milk, 1 cup12880
Total:27 g58 g332 calories
Meal 240g English Muffin, 1/215372
40g Cottage cheese, 1/4 cup520
57.5g Ground roast beef, 2oz1560
45 grams Almond, 1/3 cup15135
Total:15g15g23g287 calories
Meal 361g Egg whites, 21040
17g Chapati Small, 1/27.51.536
15g Peanut oil, 3 tsp15135
Total15g7.5g11.5211 calories
Daily Total45g69.5g109.83g1114.33 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 every individual and this is where you must be extra careful while choosing it as an option to achieve your weight loss goals.

Moreover, this diet plan is not recommended if you are currently going through any kind of mental or physical health issues.

You may choose it as an option to go ahead with your short-term weight loss goals but must stick to a healthy and balanced diet to get through a healthy and sustainable routine.

Having said that, an 1100 calorie meal plan must be practiced only after consulting with your respective doctor or physician.

learn more about 1100 calorie diet plan at https://www.nhlbi.nih.gov/

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