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A 1156-Calorie Diet plan created by Charlene

1100-Calorie Diet
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Charlene
(Female)
Nevada, United States
Total Calories: 1156
1. 1156-Calorie Diet Plan
2. 1156-Calorie Diet Plan
3. 1156-Calorie Diet Plan
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7. 1156-Calorie Diet Plan
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1156 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 1156-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
38 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:
79 mg - INF%
Total sodium in this plan:
2150 mg - INF%
Total carbohydrates in this plan:
142 g - INF%
Total dietary fiber in this plan:
20 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 1156 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
116 - 174
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
87 g
  Calculated Carbs Limit
145 g
  Calculated Fat Limit
26 g
Breakfast
252 Calories
  10.87   52.19   2.45
Lunch
278 Calories
  32.2   26.88   4.8
Dinner
554 Calories
  27.56   43.49   30.87
Snack
72 Calories
  0.36   19.06   0.23
TOTAL  
71 g
Below Range
72 - 101
 
142 g
Within Range
116 - 174
 
38 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

Charlene created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Charlene chose Bananas - 1 medium banana, Bread - Wonder Whole grain white, Egg Whites - 1 Cooked Egg White, Water - 1 cup (8 fl oz) water. For lunch Charlene chose Cottage Cheese - 1/2 cup cottage cheese, Mandarin Oranges - 1 small mandarin orange, Water - 1 cup (8 fl oz) water. For dinner Charlene chose Baked Potatoes - 1 medium baked potato, Lettuce - 1 cup chopped lettuce, Margarine - Country Crock Shedd's Spread Light Spreadable Margarine, Sunflower Seeds - Dried Sunflower Seed Kernels, Turkey - 1 medium patty turkey, Water - 1 cup (8 fl oz) water. For snack Charlene chose Apples - 1 medium appl, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Charlene's total caloric consumption added to 1156 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Charlene 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 1156 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 71 Fail
CARBS 116 - 174 142 Pass
FAT 19 - 32 38 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 71 Fail
CARBS 87 - 145 142 Pass
FAT 32 - 45 38 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 116 - 145 71 Fail
CARBS 29 - 58 142 Fail
FAT 39 - 51 38 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1156 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 1156 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Bread - Wonder Whole grain white 1 130 6g 25g 2g
Egg Whites - 1 Cooked Egg White 1 17 3.58g 0.24g 0.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 252 10.87g 52.19g 2.45g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 1/2 cup cottage cheese 2 204 31.06g 8.2g 4.36g
Mandarin Oranges - 1 small mandarin orange 2 74 1.14g 18.68g 0.44g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 278 32.2g 26.88g 4.8g
Dinner:
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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
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Margarine - Country Crock Shedd's Spread Light Spreadable Margarine 1 50 0 0 5g
Sunflower Seeds - Dried Sunflower Seed Kernels 1 162 6.46g 5.32g 14.05g
Turkey - 1 medium patty turkey 1 140 16.28g 0 7.82g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 554 27.56g 43.49g 30.87g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 72 0.36g 19.06g 0.23g
  Total: 1156 70.99g 141.62g 38.35g
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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 1156  Calories from Fat 345
% Daily Value*
Total Fat 38.35g INF%
Saturated Fat 8.74g INF%
Polyunsaturated Fat 15.82g  
Monounsaturated Fat 10.21g
Cholesterol 79mg INF%
Sodium 2150mg INF%
Potassium 0mg  
Total Carbohydrates 141.62g INF%
Dietary Fiber 20.4g INF%
Sugars 52.3g | ABOVE RECOMMENDED LIMIT: 25g 209%
Protein 70.99g
Vitamin A 44%
Vitamin C 120%
Calcium 68%
Iron 45%
*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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