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A 1173-Calorie Diet plan created by Sasha

1100-Calorie Diet
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Sasha
(Female)
Gauteng, South Africa
Total Calories: 1173
1. 1173-Calorie Diet Plan
2. 1173-Calorie Diet Plan
3. 1173-Calorie Diet Plan
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6. 1173-Calorie Diet Plan
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1173 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 1173-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
40 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:
92 mg - INF%
Total sodium in this plan:
2122 mg - INF%
Total carbohydrates in this plan:
159 g - INF%
Total dietary fiber in this plan:
11 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 1173 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
73 - 103
 
CARBS
40 - 60%
%
Range in Grams
117 - 176
 
FAT
15 - 25%
%
Range in Grams
20 - 33
Based on
Selected Ratio
  Calculated Protein Limit
88 g
  Calculated Carbs Limit
147 g
  Calculated Fat Limit
26 g
Breakfast
286 Calories
  10.25   42.63   9.05
Lunch
460 Calories
  14.14   67.53   15.87
Dinner
250 Calories
  25.96   13   10.6
Snack
177 Calories
  1.77   35.35   4.17
TOTAL  
52 g
Below Range
73 - 103
 
159 g
Within Range
117 - 176
 
40 g
Above Range
20 - 33
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

Sasha created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sasha chose Cereal - Regular Cereal, Milk - 1 cup milk, Sugar - 1 tsp sugar, Water - 1 cup (8 fl oz) water. For lunch Sasha chose Bread - White Bread, Peanut Butter - 1 Peanut Butter and Jelly Sandwich, Water - 1 cup (8 fl oz) water. For dinner Sasha chose Chicken Drumsticks - 1 small drumstick, Greek Salad - Reduced Fat Greek Salad, Water - 1 cup (8 fl oz) water. For snack Sasha chose Coffee - 1 cup (6 fl oz) coffee, Crackers - 1 Cracker, Fruit - Apples, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Sasha's total caloric consumption added to 1173 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sasha 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 1173 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 73 - 103 52 Fail
CARBS 117 - 176 159 Pass
FAT 20 - 33 40 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 73 - 103 52 Fail
CARBS 88 - 147 159 Fail
FAT 33 - 46 40 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 117 - 147 52 Fail
CARBS 29 - 59 159 Fail
FAT 39 - 52 40 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1173 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 Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1173 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich, Foods Enriched With Plant Sterols.

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
Cereal - Regular Cereal 1 124 2.39g 27.4g 1.12g
Milk - 1 cup milk 1 146 7.86g 11.03g 7.93g
Sugar - 1 tsp sugar 1 16 0 4.2g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 286 10.25g 42.63g 9.05g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 1 133 3.82g 25.3g 1.64g
Peanut Butter - 1 Peanut Butter and Jelly Sandwich 1 327 10.32g 42.23g 14.23g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 460 14.14g 67.53g 15.87g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken Drumsticks - 1 small drumstick 2 110 17.96g 0 3.6g
Greek Salad - Reduced Fat Greek Salad 1 140 8g 13g 7g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 250 25.96g 13g 10.6g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Crackers - 1 Cracker 5 75 1.1g 9.15g 3.8g
Fruit - Apples 1 72 0.36g 19.06g 0.23g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 177 1.77g 35.35g 4.17g
  Total: 1173 52.12g 158.51g 39.69g
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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 1173  Calories from Fat 357
% Daily Value*
Total Fat 39.69g INF%
Saturated Fat 11.72g INF%
Polyunsaturated Fat 8.12g  
Monounsaturated Fat 11.74g
Cholesterol 92mg INF%
Sodium 2122mg INF%
Potassium 0mg  
Total Carbohydrates 158.51g INF%
Dietary Fiber 11.1g INF%
Sugars 67.88g | ABOVE RECOMMENDED LIMIT: 25g 272%
Protein 52.12g
Vitamin A 72%
Vitamin C 74%
Calcium 57%
Iron 83%
*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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