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A 1152-Calorie Diet plan created by Courtney
1100-Calorie Diet
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Courtney
(Female)
Missouri, United States
Total Calories: 1152
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1152 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 1152-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
36 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
116 mg - INF%
Total sodium in this plan:
1157 mg - INF%
Total carbohydrates in this plan:
169 g - INF%
Total dietary fiber in this plan:
19 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 1152 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 - 101
 
CARBS
40 - 60%
%
Range in Grams
115 - 173
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio		   Calculated Protein Limit
87 g		   Calculated Carbs Limit
144 g		   Calculated Fat Limit
26 g
Breakfast
396 Calories
  6.82   82.3   6.46
Lunch
329 Calories
  6.01   44.62   17.7
Dinner
427 Calories
  39.4   41.78   12.03
Snack
0 Calories
  0   0   0
TOTAL  
52 g
Below Range
72 - 101
 
169 g
Within Range
115 - 173
 
36 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?
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Courtney created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Courtney chose Smoothies - 1 cup smoothi, Water - 1 cup (8 fl oz) water. For lunch Courtney chose Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Grapes - 1 cup grap, Mixed Nuts - 1 oz mixed nut, Water - 1 cup (8 fl oz) water. For dinner Courtney chose Bananas - 1 Baked Banana, Salmon - 1 small can (3.25 oz), Water - 1 cup (8 fl oz) water. For snack Courtney chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Courtney's total caloric consumption added to 1152 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Courtney 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 1152 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 - 101 52 Fail
CARBS 115 - 173 169 Pass
FAT 19 - 32 36 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 72 - 101 52 Fail
CARBS 87 - 144 169 Fail
FAT 32 - 45 36 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 115 - 144 52 Fail
CARBS 29 - 58 169 Fail
FAT 38 - 51 36 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1152 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1152 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, 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
Smoothies - 1 cup smoothi 2 396 6.82g 82.3g 6.46g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 396 6.82g 82.3g 6.46g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 3 135 2.94g 13.83g 9.03g
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Mixed Nuts - 1 oz mixed nut 1 84 1.92g 1.83g 8.41g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 329 6.01g 44.62g 17.7g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 Baked Banana 1 163 1.56g 41.78g 0.47g
Salmon - 1 small can (3.25 oz) 2 264 37.84g 0 11.56g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 427 39.4g 41.78g 12.03g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1152 52.23g 168.7g 36.19g
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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 1152  Calories from Fat 326
% Daily Value*
Total Fat 36.19g INF%
Saturated Fat 9.33g INF%
Polyunsaturated Fat 9.45g  
Monounsaturated Fat 13.89g
Cholesterol 116mg INF%
Sodium 1157mg INF%
Potassium 0mg  
Total Carbohydrates 168.7g INF%
Dietary Fiber 19g INF%
Sugars 124.14g | ABOVE RECOMMENDED LIMIT: 25g‏ 497%
Protein 52.23g
Vitamin A 0%
Vitamin C 189%
Calcium 73%
Iron 27%
*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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