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1100-Calorie Diet Plans

A 1187-Calorie Diet plan created by Tanya

1100-Calorie Diet
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Meal Plans by:

Tanya
(Female)
Khomas, Namibia
Total Calories: 1187
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1187 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 1187-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
28 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
439 mg - INF%
Total sodium in this plan:
1663 mg - INF%
Total carbohydrates in this plan:
115 g - INF%
Total dietary fiber in this plan:
55 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 1187 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
149 g
  Calculated Fat Limit
26 g
Breakfast
177 Calories
  17.95   9.66   7.87
Lunch
489 Calories
  59.04   40.37   12.92
Dinner
221 Calories
  29.44   14.04   5.91
Snack
300 Calories
  27.2   51   1
TOTAL  
134 g
Above Range
74 - 104
 
115 g
Below Range
119 - 178
 
28 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

Tanya created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tanya chose Broccoli - 1 cup chopped broccoli, Coffee - 1 cup (6 fl oz) coffee, Egg Whites - 1 Cooked Egg White, Mushrooms - 1/2 cup pieces or slices, Omelets - 1 large egg Omelet, Water - 1 cup (8 fl oz) water. For lunch Tanya chose Almonds - 10 almonds, ChickenBreast - 1 small breast, Pears - 1 medium pear, Spinach - 1 bunch, Water - 1 cup (8 fl oz) water. For dinner Tanya chose Cauliflower - 1 small head, Ground Beef - 95% Lean Ground Beef, Water - 1 cup (8 fl oz) water. For snack Tanya chose Protein Powder - 100% Whey Protein Powder, Tea - contributed Green Tea with Lemon and Honey 2, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Tanya's total caloric consumption added to 1187 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tanya 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 1187 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 - 104 134 Fail
CARBS 119 - 178 115 Fail
FAT 20 - 33 28 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 - 104 134 Fail
CARBS 89 - 149 115 Pass
FAT 33 - 46 28 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 119 - 149 134 Pass
CARBS 30 - 59 115 Fail
FAT 40 - 53 28 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1187 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 1187 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
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Coffee - 1 cup (6 fl oz) coffee 1 6 0.33g 0.84g 0.15g
Egg Whites - 1 Cooked Egg White 2 34 7.16g 0.48g 0.12g
Mushrooms - 1/2 cup pieces or slices 1 8 1.08g 1.15g 0.12g
Omelets - 1 large egg Omelet 1 98 6.81g 1.15g 7.14g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 177 17.95g 9.66g 7.87g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Pears - 1 medium pear 1 96 0.63g 25.66g 0.2g
Spinach - 1 bunch 1 78 9.72g 12.34g 1.33g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 489 59.04g 40.37g 12.92g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cauliflower - 1 small head 1 66 5.25g 14.04g 0.26g
Ground Beef - 95% Lean Ground Beef 1 155 24.19g 0 5.65g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 221 29.44g 14.04g 5.91g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Protein Powder - 100% Whey Protein Powder 1 120 24g 3g 1g
Tea - contributed Green Tea with Lemon and Honey 2 4 180 3.2g 48g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 300 27.2g 51g 1g
  Total: 1187 133.63g 115.07g 27.7g
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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 1187  Calories from Fat 249
% Daily Value*
Total Fat 27.7g INF%
Saturated Fat 7.55g INF%
Polyunsaturated Fat 5.13g  
Monounsaturated Fat 11.17g
Cholesterol 439mg INF%
Sodium 1663mg INF%
Potassium 0mg  
Total Carbohydrates 115.07g INF%
Dietary Fiber 55.4g INF%
Sugars 77.62g | ABOVE RECOMMENDED LIMIT: 25g 310%
Protein 133.63g
Vitamin A 651%
Vitamin C 832%
Calcium 74%
Iron 108%
*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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