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1100-Calorie Diet Plans

A 1178-Calorie Diet plan created by Sarah
1100-Calorie Diet
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Sarah
(Female)
Virginia, United States
Total Calories: 1178
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1178 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 1178-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 - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
   
What's in this meal?
Total fat in this plan:
53 g - INF%
Total saturated fat in this plan:
17 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
204 mg - INF%
Total sodium in this plan:
1924 mg - INF%
Total carbohydrates in this plan:
149 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 1178 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
74 - 103
 
CARBS
40 - 60%
%
Range in Grams
118 - 177
 
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
171 Calories
  6.04   27.12   4.53
Lunch
485 Calories
  19.21   42.53   31.2
Dinner
467 Calories
  15.91   64.85   17.04
Snack
55 Calories
  0.28   14.64   0.18
TOTAL  
41 g
Below Range
74 - 103
 
149 g
Within Range
118 - 177
 
53 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

Sarah created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sarah chose Custom - English Muffin w/ Cream Cheese, Water - 16 fl oz Bottled Water. For lunch Sarah chose Custom - Spinach Salad, Water - 16 fl oz Bottled Water. For dinner Sarah chose Bananas - 1 medium banana, Ravioli - Cheese and Spinach Ravioli with Cream Sauce, Water - 16 fl oz Bottled Water. For snack Sarah chose Apples - 1 small appl, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Sarah's total caloric consumption added to 1178 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sarah 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 1178 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 74 - 103 41 Fail
CARBS 118 - 177 149 Pass
FAT 20 - 33 53 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 74 - 103 41 Fail
CARBS 88 - 147 149 Fail
FAT 33 - 46 53 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 118 - 147 41 Fail
CARBS 30 - 59 149 Fail
FAT 39 - 52 53 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1178 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1178 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 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
Custom - English Muffin w/ Cream Cheese 1 171 6.04g 27.12g 4.53g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 171 6.04g 27.12g 4.53g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Custom - Spinach Salad 1 485 19.21g 42.53g 31.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 485 19.21g 42.53g 31.2g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Ravioli - Cheese and Spinach Ravioli with Cream Sauce 1 362 14.62g 37.9g 16.65g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 467 15.91g 64.85g 17.04g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 55 0.28g 14.64g 0.18g
  Total: 1178 41.44g 149.14g 52.95g
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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 1178  Calories from Fat 477
% Daily Value*
Total Fat 52.95g INF%
Saturated Fat 16.9g INF%
Polyunsaturated Fat 11.66g  
Monounsaturated Fat 20.75g
Cholesterol 204mg INF%
Sodium 1924mg INF%
Potassium 0mg  
Total Carbohydrates 149.14g INF%
Dietary Fiber 20.1g INF%
Sugars 54.73g | ABOVE RECOMMENDED LIMIT: 25g‏ 219%
Protein 41.44g
Vitamin A 542%
Vitamin C 163%
Calcium 116%
Iron 85%
*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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