Here is a meal plan which was created by one of the users of this site. This 1103-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Total Fat. Sat Fat. Cholesterol Sodium Carbs Protein Fiber
MACRONUTRIENT SUMMARY
NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 1103 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
With all the food items consumed during the day using this 1100-calorie meal plan, Ken's total caloric consumption added to 1103 which is perfectly within the limit of this 1100-calorie meal plan.
Below is the nutritional breakdown for each meal set up by Ken for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1100-calorie meal to yourself or a friend if you wish.
Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.
Meal Plan Created On: Sep 16th, 2012
Macronutrient Ratio for Weight Loss/Gain Analysis
Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1103 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macros
Acceptable Range (g)
In this Meal (g)
Pass/Fail
PROTEIN
69 - 97
41
Fail
CARBS
110 - 166
187
Fail
FAT
18 - 31
25
Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macros
Acceptable Range (g)
In this Meal (g)
Pass/Fail
PROTEIN
69 - 97
41
Fail
CARBS
83 - 138
187
Fail
FAT
31 - 43
25
Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Some basic analysis of this 1103 calories meal plan:
This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1103 calories meal plan.
However, this meal plan does contain food items that are Antioxidant Rich, Foods Enriched With Plant Sterols.
The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2,400mg
2,400mg
Total Carbohydrate
300g
300g
Dietary Fiber
25g
30g
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Sat Fat. 
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