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A 1140-Calorie Diet plan created by Emily

1100-Calorie Diet
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Emily
(Female)
Nicosia, Cyprus
Total Calories: 1140
1. 1140-Calorie Diet Plan
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1140 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 1140-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
44 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
167 mg - INF%
Total sodium in this plan:
1861 mg - INF%
Total carbohydrates in this plan:
130 g - INF%
Total dietary fiber in this plan:
16 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 1140 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 - 100
 
CARBS
40 - 60%
%
Range in Grams
114 - 171
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
86 g
  Calculated Carbs Limit
143 g
  Calculated Fat Limit
25 g
Breakfast
207 Calories
  10.14   20.65   9.2
Lunch
439 Calories
  37.89   50.69   9.82
Dinner
110 Calories
  3.92   23.84   0.68
Snack
384 Calories
  11.1   35.14   24.13
TOTAL  
63 g
Below Range
71 - 100
 
130 g
Within Range
114 - 171
 
44 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

Emily created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Emily chose Cheese - Edam Cheese, Tea - 1 Black Tea Bag, Water - 16 fl oz Bottled Water, White Bread - 1 thin slice white bread. For lunch Emily chose Baked Potatoes - 1 medium baked potato, Carrots - 1 cup chopped carrot, Salmon - Pink, Water - 16 fl oz Bottled Water, Zucchini - 1/2 cup sliced zucchini. For dinner Emily chose Ketchup - 1 tbsp ketchup, Peppers - 1 small pepper, Pita Bread - 1 small pita, Water - 16 fl oz Bottled Water. For snack Emily chose Greek Salad - 1/2 cup greek salad, Mixed Nuts - 1/4 cup mixed nut, Orange Juice - Regular Orange Juice, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Emily's total caloric consumption added to 1140 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Emily 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 1140 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 - 100 63 Fail
CARBS 114 - 171 130 Pass
FAT 19 - 32 44 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 - 100 63 Fail
CARBS 86 - 143 130 Pass
FAT 32 - 44 44 Pass
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 - 143 63 Fail
CARBS 29 - 57 130 Fail
FAT 38 - 51 44 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1140 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.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 1140 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, Omega 3 Fatty Acid Rich Foods 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
Cheese - Edam Cheese 1 101 7.08g 0.41g 7.88g
Tea - 1 Black Tea Bag 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - 1 thin slice white bread 2 106 3.06g 20.24g 1.32g
  Total: 207 10.14g 20.65g 9.2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 1 194 4.32g 36.54g 3.92g
Carrots - 1 cup chopped carrot 1 52 1.19g 12.26g 0.31g
Salmon - Pink 1 184 31.7g 0 5.49g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Zucchini - 1/2 cup sliced zucchini 1 9 0.68g 1.89g 0.1g
  Total: 439 37.89g 50.69g 9.82g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Ketchup - 1 tbsp ketchup 1 15 0.26g 3.76g 0.06g
Peppers - 1 small pepper 1 19 0.73g 4.46g 0.22g
Pita Bread - 1 small pita 1 76 2.93g 15.62g 0.4g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 110 3.92g 23.84g 0.68g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Greek Salad - 1/2 cup greek salad 1 53 3.5g 1.69g 3.64g
Mixed Nuts - 1/4 cup mixed nut 1 219 5.86g 7.66g 19.99g
Orange Juice - Regular Orange Juice 1 112 1.74g 25.79g 0.5g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 384 11.1g 35.14g 24.13g
  Total: 1140 63.05g 130.32g 43.83g
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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 1140  Calories from Fat 394
% Daily Value*
Total Fat 43.83g INF%
Saturated Fat 11.99g INF%
Polyunsaturated Fat 9.56g  
Monounsaturated Fat 18.58g
Cholesterol 167mg INF%
Sodium 1861mg INF%
Potassium 0mg  
Total Carbohydrates 130.32g INF%
Dietary Fiber 15.8g INF%
Sugars 40.88g | ABOVE RECOMMENDED LIMIT: 25g 164%
Protein 63.05g
Vitamin A 500%
Vitamin C 506%
Calcium 85%
Iron 49%
*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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