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1102 calorie diet plan no. 3539. 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 Nicole

1100-Calorie Diet
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New South Wales, Australia
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 - Beverages
Nutrition Facts - Breads & Cereals
Nutrition Facts - Cheese, Milk & Dairy
Nutrition Facts - Fish & Seafood
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Snacks
What's in this meal?
Total fat in this plan:
45 g - 115%
Total saturated fat in this plan:
13 g - 106%
Total trans fat in this plan:
Total cholesterol in this plan:
111 mg - 62%
Total sodium in this plan:
2029 mg - 141%
Total carbohydrates in this plan:
114 g - 63%
Total dietary fiber in this plan:
7 g - 49%
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 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 does NOT meet 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
371 Calories
  6.69   38.95   19.82
158 Calories
  2.97   17.22   9.34
535 Calories
  47.37   50.37   14.68
38 Calories
  0.97   7.22   0.84
58 g
Below Range
69 - 97
114 g
Within Range
110 - 165
45 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?

Nicole created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nicole chose Bread - Whole Wheat Bread, Butter - Original Spread, Honey - 1 tsp honey, Tea - 1 teacup (6 fl oz). For lunch Nicole chose Butter - Original Spread, Crispbread - Multigrain Crispbread, Honey - 1 tsp honey, Tea - 1 teacup (6 fl oz). For dinner Nicole chose Honey - 1 tsp honey, Parmesan Cheese - Grated Parmesan Cheese, Pasta - Vermicelli, Salmon - 1 regular can (7.75 oz), Tea - 1 teacup (6 fl oz). For snack Nicole chose Honey - 1 tsp honey, Tea - 1 teacup (6 fl oz).

With all the food items consumed during the day using this 1100-calorie meal plan, Nicole'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 Nicole 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 8th, 2017

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 58 Fail
CARBS 110 - 165 114 Pass
FAT 18 - 31 45 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 58 Fail
CARBS 83 - 138 114 Pass
FAT 31 - 43 45 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 58 Fail
CARBS 28 - 55 114 Fail
FAT 37 - 49 45 Pass

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 Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1102 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich, Omega 3 Fatty Acid Rich 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
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Butter - Original Spread 2 160 0 0 16g
Honey - 1 tsp honey 2 42 0.04g 11.42g 0
Tea - 1 teacup (6 fl oz) 2 34 1.9g 3.02g 1.68g
  Total: 371 6.69g 38.95g 19.82g
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Name Servings Calories Protein Carbs Total Fat
Butter - Original Spread 1 80 0 0 8g
Crispbread - Multigrain Crispbread 1 40 2g 10g 0.5g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Tea - 1 teacup (6 fl oz) 1 17 0.95g 1.51g 0.84g
  Total: 158 2.97g 17.22g 9.34g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Parmesan Cheese - Grated Parmesan Cheese 1 22 1.92g 0.2g 1.43g
Pasta - Vermicelli 1 220 8.07g 42.95g 1.29g
Salmon - 1 regular can (7.75 oz) 1 255 36.41g 0 11.12g
Tea - 1 teacup (6 fl oz) 1 17 0.95g 1.51g 0.84g
  Total: 535 47.37g 50.37g 14.68g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Tea - 1 teacup (6 fl oz) 1 17 0.95g 1.51g 0.84g
  Total: 38 0.97g 7.22g 0.84g
  Total: 1102 58g 113.76g 44.68g
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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 402
% Daily Value*
Total Fat 44.68g 115%
Saturated Fat 12.71g 106%
Polyunsaturated Fat 4.81g  
Monounsaturated Fat 5.83g
Cholesterol 111mg 62%
Sodium 2029mg 141%
Potassium 0mg  
Total Carbohydrates 113.76g 63%
Dietary Fiber 7.3g 49%
Sugars 39.02g | ABOVE RECOMMENDED LIMIT: 25g 156%
Protein 58g
Vitamin A 35%
Vitamin C 0%
Calcium 65%
Iron 25%
*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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