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1100 calorie diet plan no. 11956. Explore our member meal plans with a daily calorie limit of 1100 calories. Many 1100 calorie diet plans to choose from.

1100-Calorie Diet Plans

A 1100-Calorie Diet plan created by Taylor

1100-Calorie Diet
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Minnesota, United States
Total Calories: 1100
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1100 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 1100-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 - Cheese, Milk & Dairy
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:
37 g - 87%
Total saturated fat in this plan:
10 g - 78%
Total trans fat in this plan:
Total cholesterol in this plan:
134 mg - 69%
Total sodium in this plan:
2035 mg - 130%
Total carbohydrates in this plan:
126 g - 65%
Total dietary fiber in this plan:
18 g - 111%
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 the meal plan exceeds the 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


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 1100 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.
25 - 35%
Range in Grams
69 - 96
40 - 60%
Range in Grams
110 - 165
15 - 25%
Range in Grams
18 - 31
Based on
Selected Ratio
  Calculated Protein Limit
83 g
  Calculated Carbs Limit
138 g
  Calculated Fat Limit
24 g
233 Calories
  6.33   48.08   2.05
132 Calories
  3.32   29.86   0.78
379 Calories
  40.44   42.11   5.18
356 Calories
  20.57   6.11   28.56
71 g
Within Range
69 - 96
126 g
Within Range
110 - 165
37 g
Above Range
18 - 31
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?

Taylor created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Taylor chose Blackberries - 1/4 cup blackberri, Blueberries - 1/4 cup blueberries, Strawberries - 1/2 cup strawberri, Water - 16 fl oz Bottled Water, Yogurt - Original 99% Fat Free Strawberry Banana Yogurt. For lunch Taylor chose Baby Carrots - 10 large, Cucumbers - 1 cup sliced, Water - 16 fl oz Bottled Water. For dinner Taylor chose Brown Rice - 1 cup Organic Brown Rice, ChickenBreast - 4 oz, Salsa - 1/2 cup salsa, Water - 16 fl oz Bottled Water. For snack Taylor chose String Cheese - 2% String Cheese Sticks, Walnuts - 1/4 cup pieces walnut, Water - 16 fl oz Bottled Water.

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

Below is the nutritional breakdown for each meal set up by Taylor 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 27th, 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 1100 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 69 - 96 71 Pass
CARBS 110 - 165 126 Pass
FAT 18 - 31 37 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 69 - 96 71 Pass
CARBS 83 - 138 126 Pass
FAT 31 - 43 37 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 110 - 138 71 Fail
CARBS 28 - 55 126 Fail
FAT 37 - 49 37 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1100 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 High In Potassium.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 1100 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods 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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Name Servings Calories Protein Carbs Total Fat
Blackberries - 1/4 cup blackberri 1 15 0.5g 3.46g 0.18g
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Strawberries - 1/2 cup strawberri 1 27 0.56g 6.37g 0.25g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Yogurt - Original 99% Fat Free Strawberry Banana Yogurt 1 170 5g 33g 1.5g
  Total: 233 6.33g 48.08g 2.05g
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 large 2 104 1.92g 24.72g 0.4g
Cucumbers - 1 cup sliced 2 28 1.4g 5.14g 0.38g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 132 3.32g 29.86g 0.78g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Salsa - 1/2 cup salsa 1 35 1.99g 8.11g 0.21g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 379 40.44g 42.11g 5.18g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
String Cheese - 2% String Cheese Sticks 2 160 16g 2g 9g
Walnuts - 1/4 cup pieces walnut 1 196 4.57g 4.11g 19.56g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 356 20.57g 6.11g 28.56g
  Total: 1100 70.66g 126.16g 36.57g
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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
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 1100  Calories from Fat 329
% Daily Value*
Total Fat 36.57g 87%
Saturated Fat 10.13g 78%
Polyunsaturated Fat 15.64g  
Monounsaturated Fat 4.19g
Cholesterol 134mg 69%
Sodium 2035mg 130%
Potassium 0mg  
Total Carbohydrates 126.16g 65%
Dietary Fiber 18.1g 111%
Sugars 58.54g | ABOVE RECOMMENDED LIMIT: 25g 234%
Protein 70.66g
Vitamin A 857%
Vitamin C 179%
Calcium 117%
Iron 38%
*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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