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1100-Calorie Diet Plans

A 1180-Calorie Diet plan created by Katrina

1100-Calorie Diet
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Meal Plans by:

Katrina
(Female)
California, United States
Total Calories: 1180
1. 1180-Calorie Diet Plan
2. 1180-Calorie Diet Plan
3. 1180-Calorie Diet Plan
4. 1180-Calorie Diet Plan
5. 1180-Calorie Diet Plan
6. 1180-Calorie Diet Plan
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1180 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 1180-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 - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
38 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
308 mg - INF%
Total sodium in this plan:
3728 mg - INF%
Total carbohydrates in this plan:
108 g - INF%
Total dietary fiber in this plan:
14 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 1180 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
89 g
  Calculated Carbs Limit
148 g
  Calculated Fat Limit
26 g
Breakfast
307 Calories
  20.05   25.77   13.38
Lunch
209 Calories
  15.32   23.54   2.49
Dinner
559 Calories
  41.42   50.83   20.58
Snack
105 Calories
  15.19   7.41   1.47
TOTAL  
92 g
Within Range
74 - 103
 
108 g
Below Range
118 - 177
 
38 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

Katrina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Katrina chose English Muffins - Egg, Cheese and Ham on English Muffin, Water - 1 cup (8 fl oz) water. For lunch Katrina chose Bread - Wheat Bread, Mayonnaise - Fat Free Mayonnaise, Relish - Tangy Dill Relish, Tuna - Chicken of the Sea Chunk Light Tuna, Water - 1 cup (8 fl oz) water. For dinner Katrina chose Beef - Beef Top Sirloin, Lean, Cabbage - 1 cup chopped cabbage, Pasta - Pasta Salad with Meat, Rolls - Dinner Roll, Water - 1 cup (8 fl oz) water. For snack Katrina chose Cottage Cheese - 1/2 cup cottage cheese, Cucumbers - 1 medium cucumber, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Katrina's total caloric consumption added to 1180 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Katrina 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 1180 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 92 Pass
CARBS 118 - 177 108 Fail
FAT 20 - 33 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 74 - 103 92 Pass
CARBS 89 - 148 108 Pass
FAT 33 - 46 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 118 - 148 92 Fail
CARBS 30 - 59 108 Fail
FAT 39 - 52 38 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1180 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1180 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Omega 3 Fatty Acid Rich 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
English Muffins - Egg, Cheese and Ham on English Muffin 1 307 20.05g 25.77g 13.38g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 307 20.05g 25.77g 13.38g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Wheat Bread 1 91 4.19g 20.06g 1.06g
Mayonnaise - Fat Free Mayonnaise 1 13 0.03g 2.48g 0.43g
Relish - Tangy Dill Relish 1 5 0.1g 1g 0
Tuna - Chicken of the Sea Chunk Light Tuna 1 100 11g 0 1g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 209 15.32g 23.54g 2.49g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beef - Beef Top Sirloin, Lean 1 150 26g 0 4g
Cabbage - 1 cup chopped cabbage 1 21 1.28g 4.97g 0.11g
Pasta - Pasta Salad with Meat 1 304 11.79g 31.75g 14.43g
Rolls - Dinner Roll 1 84 2.35g 14.11g 2.04g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 559 41.42g 50.83g 20.58g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 1/2 cup cottage cheese 1 81 14g 3.07g 1.15g
Cucumbers - 1 medium cucumber 1 24 1.19g 4.34g 0.32g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 105 15.19g 7.41g 1.47g
  Total: 1180 91.98g 107.55g 37.92g
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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 1180  Calories from Fat 341
% Daily Value*
Total Fat 37.92g INF%
Saturated Fat 12.8g INF%
Polyunsaturated Fat 6.6g  
Monounsaturated Fat 13.42g
Cholesterol 308mg INF%
Sodium 3728mg INF%
Potassium 0mg  
Total Carbohydrates 107.55g INF%
Dietary Fiber 13.8g INF%
Sugars 20.44g ‏ 82%
Protein 91.98g
Vitamin A 7%
Vitamin C 72%
Calcium 48%
Iron 59%
*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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