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1102 calorie diet plan no. 1754. 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 1102-Calorie Diet plan created by Rosalie

1100-Calorie Diet
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Oregon, United States
Total Calories: 1102
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1102 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 1102-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 - Cheese, Milk & Dairy
Nutrition Facts - Fruit
Nutrition Facts - Meat
Nutrition Facts - Nuts & Seeds
Nutrition Facts - Popular Chain Restaurants
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
164 g - 460%
Total saturated fat in this plan:
7 g - 66%
Total trans fat in this plan:
Total cholesterol in this plan:
64 mg - 39%
Total sodium in this plan:
1117 mg - 85%
Total carbohydrates in this plan:
133 g - 81%
Total dietary fiber in this plan:
18 g - 133%
Total Fat. Total Fat. in the meal plan exceeds the 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 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 1102 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 - 97
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
161 Calories
  14.74   24.61   0.62
342 Calories
  11.53   14.83   149.04
509 Calories
  25.65   70.86   14.36
90 Calories
  1.1   23.07   0.33
53 g
Below Range
69 - 97
133 g
Within Range
110 - 165
164 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?

Rosalie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rosalie chose Blueberries - 1/4 cup blueberries, Spinach - 1/2 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Rosalie chose Almonds - 1/4 cup slivered, Cucumbers - 1 small cucumber, Dennys - Honey Mustard Dressing, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rosalie chose Baby Carrots - 1 cup Cooked Baby Carrots, Chicken Thighs - 1 medium thigh, Quinoa - 1/2 cup quinoa, Water - 16 fl oz Bottled Water. For snack Rosalie chose Bananas - 1 small banana, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Rosalie's total caloric consumption added to 1102 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rosalie 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: Jan 19th, 2021

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 1102 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 - 97 53 Fail
CARBS 110 - 165 133 Pass
FAT 18 - 31 164 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 - 97 53 Fail
CARBS 83 - 138 133 Pass
FAT 31 - 43 164 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 110 - 138 53 Fail
CARBS 28 - 55 133 Fail
FAT 37 - 49 164 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1102 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 1102 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:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 137 14.04g 18.82g 0.44g
  Total: 161 14.74g 24.61g 0.62g
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1/4 cup slivered 1 156 5.74g 5.33g 13.67g
Cucumbers - 1 small cucumber 1 19 0.93g 3.41g 0.25g
Dennys - Honey Mustard Dressing 1 160 4g 5g 135g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 342 11.53g 14.83g 149.04g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 cup Cooked Baby Carrots 1 83 1.14g 12.3g 3.82g
Chicken Thighs - 1 medium thigh 1 108 13.37g 0 5.61g
Quinoa - 1/2 cup quinoa 1 318 11.14g 58.56g 4.93g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 509 25.65g 70.86g 14.36g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 90 1.1g 23.07g 0.33g
  Total: 1102 53.02g 133.37g 164.35g
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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 1102  Calories from Fat 1479
% Daily Value*
Total Fat 164.35g 460%
Saturated Fat 7.28g 66%
Polyunsaturated Fat 8g  
Monounsaturated Fat 13.99g
Cholesterol 64mg 39%
Sodium 1117mg 85%
Potassium 0mg  
Total Carbohydrates 133.37g 81%
Dietary Fiber 18.3g 133%
Sugars 43.58g | ABOVE RECOMMENDED LIMIT: 25g 174%
Protein 53.02g
Vitamin A 87%
Vitamin C 63%
Calcium 93%
Iron 68%
*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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