Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 1100 Calorie Diet Plans > 1188-Calorie Diet Meal Plan 1617

1100-Calorie Diet Plans

A 1188-Calorie Diet plan created by Jon

1100-Calorie Diet
Meal Plans
Meal Plans by:

Jon
(Female)
Kansas, United States
Total Calories: 1188
1. 987-Calorie Diet Plan
2. 1106-Calorie Diet Plan
3. 1106-Calorie Diet Plan
4. 1106-Calorie Diet Plan
5. 1106-Calorie Diet Plan
6. 1106-Calorie Diet Plan
7. 1106-Calorie Diet Plan
8. 1188-Calorie Diet Plan
9. 1264-Calorie Diet Plan
10. 1264-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (4287)
1100-Calorie Diet (7411)
1200-Calorie Diet (7723)
1300-Calorie Diet (5598)
1400-Calorie Diet (4220)
1500-Calorie Diet (2390)
1600-Calorie Diet (1741)
1700-Calorie Diet (2419)
1800-Calorie Diet (2025)
1900-Calorie Diet (1404)
2000-Calorie Diet (783)
2100-Calorie Diet (1259)
2200-Calorie Diet (263)
2300-Calorie Diet (128)
2400-Calorie Diet (1047)
2500+ Calorie Diet (2915)

1188 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 1188-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 - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
48 g - 98%
Total saturated fat in this plan:
7 g - 43%
Total trans fat in this plan:
1%
Total cholesterol in this plan:
272 mg - 121%
Total sodium in this plan:
1556 mg - 86%
Total carbohydrates in this plan:
150 g - 66%
Total dietary fiber in this plan:
25 g - 131%
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 the meal plan exceeds the 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 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 1188 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
335 Calories
  12.28   52.84   11
Lunch
343 Calories
  22.73   35.85   12.13
Dinner
418 Calories
  12   46.36   21.15
Snack
92 Calories
  1.8   14.47   3.33
TOTAL  
49 g
Below Range
74 - 104
 
150 g
Within Range
119 - 178
 
48 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

Jon created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jon chose Almond Milk - 1 cup almond milk, Bananas - 1 large banana, Cereal - Cheerios Cheerios cereal, Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jon chose Fajitas - Fajita Chicken Strips, Lettuce - 1 cup shredded, Mayonnaise - Light Mayonnaise, Sweet Potato - 1/2 Sweet Potato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Wraps - Whole Wheat Tortilla Wrap. For dinner Jon chose Green Peas - 1/2 cup green pea, Olive Oil - 1 tbsp olive oil, Quinoa - 1/4 cup quinoa, Seeds - Greens Organics Chia, Water - 16 fl oz Bottled Water. For snack Jon chose Baby Carrots - 10 medium, Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker, Hummus - Roasted Garlic Hummus, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Jon's total caloric consumption added to 1188 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jon 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: Feb 6th, 2014


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 1188 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 49 Fail
CARBS 119 - 178 150 Pass
FAT 20 - 33 48 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 - 104 49 Fail
CARBS 89 - 149 150 Fail
FAT 33 - 46 48 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 49 Fail
CARBS 30 - 60 150 Fail
FAT 40 - 53 48 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1188 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1188 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, Foods Enriched With Plant Sterols 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:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 335 12.28g 52.84g 11g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Fajitas - Fajita Chicken Strips 1 110 17g 1g 4g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wraps - Whole Wheat Tortilla Wrap 1 120 4g 19g 3g
  Total: 343 22.73g 35.85g 12.13g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Green Peas - 1/2 cup green pea 1 59 3.93g 10.48g 0.29g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Quinoa - 1/4 cup quinoa 1 159 5.57g 29.28g 2.46g
Seeds - Greens Organics Chia 1 81 2.5g 6.6g 4.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 418 12g 46.36g 21.15g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker 1 7 0.16g 1.23g 0.2g
Hummus - Roasted Garlic Hummus 1 50 1g 5g 3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 92 1.8g 14.47g 3.33g
  Total: 1188 48.81g 149.52g 47.61g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 1100 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 1188 Calorie Diet Plan
 Top of Page
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 1188  Calories from Fat 428
% Daily Value*
Total Fat 47.61g 98%
Saturated Fat 6.51g 43%
Polyunsaturated Fat 12.74g  
Monounsaturated Fat 19.58g
Cholesterol 272mg 121%
Sodium 1556mg 86%
Potassium 0mg  
Total Carbohydrates 149.52g 66%
Dietary Fiber 24.6g 131%
Sugars 33.27g | ABOVE RECOMMENDED LIMIT: 25g 133%
Protein 48.81g
Vitamin A 545%
Vitamin C 117%
Calcium 63%
Iron 114%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.