1100-Calorie Paleo Meal Plan: 7-Day Guide with Macros (Printable)
Small trials of the paleo pattern show modest improvements in waist circumference, blood pressure, and short-term glucose control compared with standard low-fat diets (1).
1,100 Calorie
1,100 calories per day is on the aggressive end of low-calorie eating - typically producing a 500-900 calorie deficit and a weight-loss rate of about 1-2 pounds per week for most adults. It is used most often in short-term jump-start phases (2-4 weeks) before transitioning to a more sustainable 1,300-1,500 calorie plan for maintenance.
1100-Calorie Keto Meal Plan: 7-Day Guide with Macros (Printable)
The 2013 Bueno et al. meta-analysis of very-low-carbohydrate ketogenic diets found greater long-term weight loss than low-fat diets in adults with obesity (1).
1100 Calorie Vegetarian Meal Plan
This 1100 calorie vegetarian meal plan would help your body enter a calorie deficit while triggering weight loss.
1100 Calorie Meal Plan is Easier Than You Think
An 1100-calorie meal plan isn’t meant for everyone, so only ‘small-framed women’ are recommended to follow this low-calorie diet plan.
Other calorie levels
Calculate your daily target if you are not sure which level fits.
About this collection
1,100 calories per day is on the aggressive end of low-calorie eating - typically producing a 500-900 calorie deficit and a weight-loss rate of about 1-2 pounds per week for most adults. It is used most often in short-term jump-start phases (2-4 weeks) before transitioning to a more sustainable 1,300-1,500 calorie plan for maintenance.
Plans tagged here are macro-calibrated for the constraints of this calorie level: protein at or above 90g to protect lean mass, fiber at 20-25g for satiety and regularity, and a heavy tilt toward nutrient-dense foods (vegetables, lean protein, whole grains, healthy fats) because low calorie levels leave zero room for foods that don't earn their place. Every meal is calculated per serving using the Nutritionix database and cross-referenced against USDA Dietary Reference Intakes.
Who this is for: adults with a defined short-term weight-loss goal, medical clearance to eat below their baseline requirement, and a clear next-phase plan. Who it is not for: pregnancy, breastfeeding, adolescence, eating-disorder history, unsupervised type 1 diabetes, or use beyond 4-6 weeks without clinician monitoring. Medications for blood sugar and blood pressure often need adjustment at this intake - talk to your clinician before starting, not after. Content in this tag is medically reviewed by Franco Cuevas, MD, with condition-specific plans additionally reviewed by our Registered Dietitians.