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1123 calorie diet plan no. 543. 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 1123-Calorie Diet plan created by Jenna

1100-Calorie Diet
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Pennsylvania, United States
Total Calories: 1123
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1123 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 1123-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 - Fruit
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Snacks
Nutrition Facts - Soups
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
23 g - 65%
Total saturated fat in this plan:
6 g - 56%
Total trans fat in this plan:
Total cholesterol in this plan:
Total sodium in this plan:
3199 mg - 242%
Total carbohydrates in this plan:
208 g - 126%
Total dietary fiber in this plan:
22 g - 156%
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 the meal plan exceeds the 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 1123 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
70 - 98
40 - 60%
Range in Grams
112 - 169
15 - 25%
Range in Grams
19 - 31
Based on
Selected Ratio
  Calculated Protein Limit
84 g
  Calculated Carbs Limit
141 g
  Calculated Fat Limit
25 g
482 Calories
  13.8   96.04   7.64
284 Calories
  9.42   44.93   8.38
238 Calories
  10.25   35.42   6.87
119 Calories
  1.19   31.31   0.29
35 g
Below Range
70 - 98
208 g
Above Range
112 - 169
23 g
Within Range
19 - 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?

Jenna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jenna chose Bananas - 1 cup sliced, Cereal - Special K Cinnamon Pecan Cereal, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Jenna chose Cherry Tomatoes - 1 Cherry Tomato, Crackers - 1 Whole Wheat Saltine Cracker, Cucumbers - 1 small cucumber, Italian Dressing - Reduced Fat Italian Dressing, Soups - Minestrone Soup, Water - 1 cup (8 fl oz) water. For dinner Jenna chose Broccoli - 1 cup flowerets, Fish - 1 piece Smoked Salmon, Rice - Brown and Wild Rice, Water - 1 cup (8 fl oz) water. For snack Jenna chose Apples - Fuji Apple Fuji Apple, Grapes - 1 cup grap, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Jenna's total caloric consumption added to 1123 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jenna 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 1123 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 70 - 98 35 Fail
CARBS 112 - 169 208 Fail
FAT 19 - 31 23 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 70 - 98 35 Fail
CARBS 84 - 141 208 Fail
FAT 31 - 44 23 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 112 - 141 35 Fail
CARBS 28 - 56 208 Fail
FAT 37 - 50 23 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1123 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 1123 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
Bananas - 1 cup sliced 1 134 1.64g 34.26g 0.5g
Cereal - Special K Cinnamon Pecan Cereal 2 240 4g 50g 4g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 482 13.8g 96.04g 7.64g
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Name Servings Calories Protein Carbs Total Fat
Cherry Tomatoes - 1 Cherry Tomato 4 12 0.6g 2.68g 0.12g
Crackers - 1 Whole Wheat Saltine Cracker 8 104 2.64g 16.72g 3.28g
Cucumbers - 1 small cucumber 1 19 0.93g 3.41g 0.25g
Italian Dressing - Reduced Fat Italian Dressing 2 22 0.14g 1.38g 1.92g
Soups - Minestrone Soup 1 127 5.11g 20.74g 2.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 284 9.42g 44.93g 8.38g
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Fish - 1 piece Smoked Salmon 1 23 3.66g 0 0.86g
Rice - Brown and Wild Rice 1 169 3.52g 30.08g 3.91g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 238 10.25g 35.42g 6.87g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - Fuji Apple Fuji Apple 1 9 0.04g 2.35g 0.03g
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 119 1.19g 31.31g 0.29g
  Total: 1123 34.66g 207.7g 23.18g
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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 1123  Calories from Fat 209
% Daily Value*
Total Fat 23.18g 65%
Saturated Fat 6.13g 56%
Polyunsaturated Fat 3.74g  
Monounsaturated Fat 7.42g
Cholesterol 27mg 16%
Sodium 3199mg 242%
Potassium 0mg  
Total Carbohydrates 207.7g 126%
Dietary Fiber 21.5g 156%
Sugars 83.96g | ABOVE RECOMMENDED LIMIT: 25g 336%
Protein 34.66g
Vitamin A 189%
Vitamin C 295%
Calcium 50%
Iron 133%
*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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