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1100-Calorie Diet Plans

A 1185-Calorie Diet plan created by Lester

1100-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1185
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1185 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 1185-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
33 g - 51%
Total saturated fat in this plan:
6 g - 30%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
236 mg - 79%
Total sodium in this plan:
1824 mg - 76%
Total carbohydrates in this plan:
143 g - 48%
Total dietary fiber in this plan:
17 g - 69%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet 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 1185 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 - 104
 
CARBS
40 - 60%
%
Range in Grams
119 - 178
 
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
457 Calories
  17.56   58.92   19.04
Lunch
364.25 Calories
  19.87   55.85   6.19
Dinner
364 Calories
  45.18   28.27   7.99
Snack
0 Calories
  0   0   0
TOTAL  
83 g
Within Range
74 - 104
 
143 g
Within Range
119 - 178
 
33 g
Within 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Bananas - 1 medium banana, Egg Whites - 1/4 cup Liquid Egg Whites, Mixed Nuts - 1 oz mixed nut, Oatmeal - 1/4 cup Oats, Water - 1 cup (8 fl oz) water. For lunch Lester chose Brown Rice - Regular Brown Rice, ChickenBreast - 1 thick slice chickenbreast, Quinoa - 1 oz quinoa, Salsa - Papaya Mango Salsa, Water - 1 cup (8 fl oz) water. For dinner Lester chose Bananas - 1 medium banana, Spinach - 1/2 cup spinach, Tilapia - 1 fillet tilapia, Water - 1 cup (8 fl oz) water. For snack Lester chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Lester's total caloric consumption added to 1185 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: May 17th, 2016


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 1185 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 - 104 83 Pass
CARBS 119 - 178 143 Pass
FAT 20 - 33 33 Pass
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 - 104 83 Pass
CARBS 89 - 148 143 Pass
FAT 33 - 46 33 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 119 - 148 83 Fail
CARBS 30 - 59 143 Fail
FAT 40 - 53 33 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1185 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 1185 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:
1100-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Egg Whites - 1/4 cup Liquid Egg Whites 1 25 5g 0 0
Mixed Nuts - 1 oz mixed nut 1 175 4.68g 6.12g 15.96g
Oatmeal - 1/4 cup Oats 1 152 6.59g 25.85g 2.69g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 457 17.56g 58.92g 19.04g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Regular Brown Rice 0.75 161 3.74g 33.32g 1.31g
ChickenBreast - 1 thick slice chickenbreast 2 82 12.42g 0 3.24g
Quinoa - 1 oz quinoa 1 106 3.71g 19.53g 1.64g
Salsa - Papaya Mango Salsa 1 15 0 3g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 364 19.87g 55.85g 6.19g
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
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Tilapia - 1 fillet tilapia 2 256 43.46g 0.78g 7.54g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 364 45.18g 28.27g 7.99g
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: 1185 82.61g 143.04g 33.22g
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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 1185  Calories from Fat 299
% Daily Value*
Total Fat 33.22g 51%
Saturated Fat 6.03g 30%
Polyunsaturated Fat 9.15g  
Monounsaturated Fat 15.11g
Cholesterol 236mg 79%
Sodium 1824.25mg 76%
Potassium 0mg  
Total Carbohydrates 143.04g 48%
Dietary Fiber 17.33g 69%
Sugars 32.81g ‏ 87%
Protein 82.61g
Vitamin A 40%
Vitamin C 73%
Calcium 32.5%
Iron 53.75%
*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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