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A 1134-Calorie Diet plan created by Ladonna

1100-Calorie Diet
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Ladonna
(Female)
Kentucky, United States
Total Calories: 1134
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1134 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 1134-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
148 mg - INF%
Total sodium in this plan:
1829 mg - INF%
Total carbohydrates in this plan:
89 g - INF%
Total dietary fiber in this plan:
15 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 1134 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
114 - 170
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
85 g
  Calculated Carbs Limit
142 g
  Calculated Fat Limit
25 g
Breakfast
157 Calories
  14.13   11.24   6.19
Lunch
365 Calories
  33.5   13.7   19.56
Dinner
413 Calories
  19.13   26.77   25.3
Snack
199 Calories
  3.4   37.37   4.58
TOTAL  
70 g
Below Range
71 - 99
 
89 g
Below Range
114 - 170
 
56 g
Above Range
19 - 32
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

Ladonna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ladonna chose Berries - 1/2 cup berri, Coffee - 1 mug (8 fl oz) coffee, Coffee Creamer - Sugar Free French Vanilla Creamer, Cottage Cheese - 1/2 cup (large curd), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Ladonna chose Green Beans - 1 oz green bean, Green Beans - 1 oz green bean, Green Beans - 1/2 cup green bean, Pork - 4 oz boneless, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Watermelons - 1/2 cup watermelon. For dinner Ladonna chose Bread - Whole Wheat Bread, Egg Whites - 1 large egg white, Olive Oil - 2 tsp Olive Oil Margarine, Sausages - 1 Sausage Patty, Tomatoes - 1 medium slice tomato, Water - 16 fl oz Bottled Water. For snack Ladonna chose Nutrition Bars - Meal Replacement Bar, Sweet Potato - 1/2 Sweet Potato, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Ladonna's total caloric consumption added to 1134 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ladonna 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 1134 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 70 Fail
CARBS 114 - 170 89 Fail
FAT 19 - 32 56 Fail
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 70 Fail
CARBS 85 - 142 89 Pass
FAT 32 - 44 56 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 114 - 142 70 Fail
CARBS 28 - 57 89 Fail
FAT 38 - 50 56 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1134 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1134 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium 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
Berries - 1/2 cup berri 1 32 0.74g 7.34g 0.4g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Coffee Creamer - Sugar Free French Vanilla Creamer 1 15 0 1g 1g
Cottage Cheese - 1/2 cup (large curd) 1 108 13.11g 2.81g 4.74g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 157 14.13g 11.24g 6.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Green Beans - 1 oz green bean 1 9 0.52g 2.02g 0.03g
Green Beans - 1 oz green bean 1 9 0.52g 2.02g 0.03g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Pork - 4 oz boneless 1 307 31g 0 19.32g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Watermelons - 1/2 cup watermelon 1 23 0.46g 5.74g 0.11g
  Total: 365 33.5g 13.7g 19.56g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Egg Whites - 1 large egg white 2 34 7.2g 0.48g 0.12g
Olive Oil - 2 tsp Olive Oil Margarine 1 70 0 0 8g
Sausages - 1 Sausage Patty 1 170 7g 1g 15g
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 413 19.13g 26.77g 25.3g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Nutrition Bars - Meal Replacement Bar 1 143 2.38g 24.29g 4.55g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 199 3.4g 37.37g 4.58g
  Total: 1134 70.16g 89.08g 55.63g
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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 1134  Calories from Fat 501
% Daily Value*
Total Fat 55.63g INF%
Saturated Fat 19.46g INF%
Polyunsaturated Fat 5.56g  
Monounsaturated Fat 16.14g
Cholesterol 148mg INF%
Sodium 1829mg INF%
Potassium 0mg  
Total Carbohydrates 89.08g INF%
Dietary Fiber 15.1g INF%
Sugars 26.43g | ABOVE RECOMMENDED LIMIT: 25g 106%
Protein 70.16g
Vitamin A 213%
Vitamin C 93%
Calcium 62%
Iron 50%
*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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