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1100-Calorie Diet Plans

A 1199-Calorie Diet plan created by Ben

1100-Calorie Diet
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Ben
(Male)
Florida, United States
Total Calories: 1199
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1199 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 1199-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
33 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
656 mg - INF%
Total sodium in this plan:
2528 mg - INF%
Total carbohydrates in this plan:
99 g - INF%
Total dietary fiber in this plan:
12 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 men, daily recommended minimum protein intake should be 56 gms per day.
			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 1199 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
75 - 105
 
CARBS
40 - 60%
%
Range in Grams
120 - 180
 
FAT
15 - 25%
%
Range in Grams
20 - 33
Based on
Selected Ratio
  Calculated Protein Limit
90 g
  Calculated Carbs Limit
150 g
  Calculated Fat Limit
27 g
Breakfast
231 Calories
  12.58   16.72   13.08
Lunch
480 Calories
  55.47   41.81   10.47
Dinner
488 Calories
  59.98   40.34   9.19
Snack
0 Calories
  0   0   0
TOTAL  
128 g
Above Range
75 - 105
 
99 g
Below Range
120 - 180
 
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

Ben created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ben chose Apples - 1 small appl, Scrambled Eggs - 1 medium egg, Water - 16 fl oz Bottled Water. For lunch Ben chose Brown Rice - 1/4 cup Whole Grain Brown Rice, ChickenBreast - 1 small breast, Spinach - Cooked Spinach (Fresh), Water - 16 fl oz Bottled Water. For dinner Ben chose Broccoli - 1 cup flowerets, Brown Rice - 1/4 cup Whole Grain Brown Rice, ChickenBreast - 1 medium breast, Water - 16 fl oz Bottled Water. For snack Ben chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Ben's total caloric consumption added to 1199 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ben 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 1199 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 75 - 105 128 Fail
CARBS 120 - 180 99 Fail
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 75 - 105 128 Fail
CARBS 90 - 150 99 Pass
FAT 33 - 47 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 120 - 150 128 Pass
CARBS 30 - 60 99 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 1199 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 1199 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
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Scrambled Eggs - 1 medium egg 2 176 12.3g 2.08g 12.9g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 231 12.58g 16.72g 13.08g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Spinach - Cooked Spinach (Fresh) 1 74 5.33g 6.81g 4.16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 480 55.47g 41.81g 10.47g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 488 59.98g 40.34g 9.19g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1199 128.03g 98.87g 32.74g
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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 1199  Calories from Fat 295
% Daily Value*
Total Fat 32.74g INF%
Saturated Fat 8.17g INF%
Polyunsaturated Fat 6.66g  
Monounsaturated Fat 11.87g
Cholesterol 656mg INF%
Sodium 2528mg INF%
Potassium 0mg  
Total Carbohydrates 98.87g INF%
Dietary Fiber 11.8g INF%
Sugars 15.34g ‏ 41%
Protein 128.03g
Vitamin A 1%
Vitamin C 103%
Calcium 71%
Iron 77%
*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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