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A 1128-Calorie Diet plan created by Julie
1100-Calorie Diet
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Julie
(Female)
Kentucky, United States
Total Calories: 1128
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2. 1128-Calorie Diet Plan
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1128 Calories Diet Meal Plan

 1100-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1128-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
30 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
200 mg - INF%
Total sodium in this plan:
640 mg - INF%
Total carbohydrates in this plan:
117 g - INF%
Total dietary fiber in this plan:
23 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

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 1128 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.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
71 - 99
 
CARBS
40 - 60%
%
Range in Grams
113 - 169
 
FAT
15 - 25%
%
Range in Grams
19 - 31
Based on
Selected Ratio		   Calculated Protein Limit
85 g		   Calculated Carbs Limit
141 g		   Calculated Fat Limit
25 g
Breakfast
227 Calories
  8.05   32.42   6.81
Lunch
320 Calories
  32.65   39   4.51
Dinner
171 Calories
  25.46   7.53   4.11
Snack
410 Calories
  37.46   37.8   14.89
TOTAL  
104 g
Above Range
71 - 99
 
117 g
Within Range
113 - 169
 
30 g
Within Range
19 - 31
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1100-calorie diet meal plan?
Print

Julie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Julie chose Cereal Bars - Kelloggs Rice Krispie Treats, Milk - 1 cup milk, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Julie chose Brown Rice - 1/4 cup Brown Basmati Rice, Protein Powder - Equate fiber powder, Tilapia - 4 oz, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Julie chose Baby Carrots - 1 oz baby carrot, Celery - 1 medium stalk celery, ChickenBreast - Boneless Skinless Chicken Breast Medium Chicken Breast, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water. For snack Julie chose Almonds - 10 almonds, Apples - 1 medium appl, Protein Powder - Equate fiber powder, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Water - 16 fl oz Bottled Water, Yogurt - CARBmaster Cultured Dairy Blend.

With all the food items consumed during the day using this 1100-calorie meal plan, Julie's total caloric consumption added to 1128 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Julie 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: Nov 21st, 2023

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 1128 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.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 71 - 99 104 Fail
CARBS 113 - 169 117 Pass
FAT 19 - 31 30 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.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 71 - 99 104 Fail
CARBS 85 - 141 117 Pass
FAT 31 - 44 30 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.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 113 - 141 104 Fail
CARBS 28 - 57 117 Fail
FAT 38 - 50 30 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1128 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1128 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols and High Energy Foods.
The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cereal Bars - Kelloggs Rice Krispie Treats 1 90 0 17g 2g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 227 8.05g 32.42g 6.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Brown Basmati Rice 1 160 3g 35g 1.5g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Tilapia - 4 oz 1 145 29.65g 0 3.01g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 320 32.65g 39g 4.51g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 oz baby carrot 1 10 0.18g 2.34g 0.04g
Celery - 1 medium stalk celery 1 6 0.28g 1.19g 0.07g
ChickenBreast - Boneless Skinless Chicken Breast Medium Chicken Breast 1 140 25g 0 4g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 171 25.46g 7.53g 4.11g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 1 110 24g 2g 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - CARBmaster Cultured Dairy Blend 1 60 8g 4g 1.5g
  Total: 410 37.46g 37.8g 14.89g
  Total: 1128 103.62g 116.75g 30.32g
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Disclaimer:
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.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1128  Calories from Fat 273
% Daily Value*
Total Fat 30.32g INF%
Saturated Fat 8.2g INF%
Polyunsaturated Fat 4.42g  
Monounsaturated Fat 12.19g
Cholesterol 200mg INF%
Sodium 640mg INF%
Potassium 0mg  
Total Carbohydrates 116.75g INF%
Dietary Fiber 23.2g INF%
Sugars 42.93g | ABOVE RECOMMENDED LIMIT: 25g‏ 172%
Protein 103.62g
Vitamin A 105%
Vitamin C 19%
Calcium 88%
Iron 24%
*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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