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A 1146-Calorie Diet plan created by Nelly

1100-Calorie Diet
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Meal Plans by:

Nelly
(Female)
Alberta, Canada
Total Calories: 1146
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7. 1139-Calorie Diet Plan
8. 1139-Calorie Diet Plan
9. 1139-Calorie Diet Plan
10. 1139-Calorie Diet Plan
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1146 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 1146-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
31 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
226 mg - INF%
Total sodium in this plan:
1851 mg - INF%
Total carbohydrates in this plan:
127 g - INF%
Total dietary fiber in this plan:
17 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 1146 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
72 - 100
 
CARBS
40 - 60%
%
Range in Grams
115 - 172
 
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
263 Calories
  8.08   51.49   3.57
Lunch
375 Calories
  48.68   29.37   6.04
Dinner
394 Calories
  32.97   17   21.12
Snack
114 Calories
  2.02   28.86   0.28
TOTAL  
92 g
Within Range
72 - 100
 
127 g
Within Range
115 - 172
 
31 g
Within 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

Nelly created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nelly chose Milk - 1/2 cup milk, Oatmeal - Maple and Brown Sugar, Sugar - 1 tbsp sugar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Nelly chose Blueberries - 1/4 cup blueberries, ChickenBreast - 1 small breast, Ranch Dressing - Fat Free Ranch Dressing, Spinach - 1 cup spinach, Spinach - 1/2 cup spinach, Strawberries - 1 cup Berries, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Nelly chose Beef - 4 oz boneless, Green Beans - 1/2 cup green bean, Margarine - Becel Light Margarine, Sweet Potato - 1/2 Sweet Potato, Water - 16 fl oz Bottled Water. For snack Nelly chose Grapes - 1/4 cup grap, Oranges - 1 large orange, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Nelly's total caloric consumption added to 1146 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nelly 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 1146 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 72 - 100 92 Pass
CARBS 115 - 172 127 Pass
FAT 19 - 32 31 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 72 - 100 92 Pass
CARBS 86 - 143 127 Pass
FAT 32 - 45 31 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 115 - 143 92 Fail
CARBS 29 - 57 127 Fail
FAT 38 - 51 31 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1146 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1146 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, 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
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Oatmeal - Maple and Brown Sugar 1 160 4g 33g 2g
Sugar - 1 tbsp sugar 1 49 0 12.6g 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: 263 8.08g 51.49g 3.57g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Ranch Dressing - Fat Free Ranch Dressing 1 50 0 11g 0
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Strawberries - 1 cup Berries 1 48 0.98g 11.49g 0.43g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 375 48.68g 29.37g 6.04g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beef - 4 oz boneless 1 286 30.95g 0 17.02g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Margarine - Becel Light Margarine 1 35 0 0 4g
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: 394 32.97g 17g 21.12g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Grapes - 1/4 cup grap 1 28 0.29g 7.24g 0.06g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 114 2.02g 28.86g 0.28g
  Total: 1146 91.75g 126.72g 31.01g
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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 1146  Calories from Fat 279
% Daily Value*
Total Fat 31.01g INF%
Saturated Fat 9.82g INF%
Polyunsaturated Fat 2.81g  
Monounsaturated Fat 10.54g
Cholesterol 226mg INF%
Sodium 1851mg INF%
Potassium 0mg  
Total Carbohydrates 126.72g INF%
Dietary Fiber 16.6g INF%
Sugars 72.53g | ABOVE RECOMMENDED LIMIT: 25g 290%
Protein 91.75g
Vitamin A 618%
Vitamin C 424%
Calcium 82%
Iron 82%
*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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