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1100-Calorie Diet Plans

A 1124-Calorie Diet plan created by Josie

1100-Calorie Diet
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Josie
(Female)
England, United Kingdom
Total Calories: 1124
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2. 1104-Calorie Diet Plan
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4. 1104-Calorie Diet Plan
5. 1104-Calorie Diet Plan
6. 1104-Calorie Diet Plan
7. 1104-Calorie Diet Plan
8. 1104-Calorie Diet Plan
9. 1124-Calorie Diet Plan
10. 1124-Calorie Diet Plan
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1124 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 1124-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
39 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
452 mg - INF%
Total sodium in this plan:
1900 mg - INF%
Total carbohydrates in this plan:
157 g - INF%
Total dietary fiber in this plan:
14 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 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

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 1124 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
70 - 98
 
CARBS
40 - 60%
%
Range in Grams
113 - 169
 
FAT
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
Breakfast
154 Calories
  7.08   25.89   3.57
Lunch
318 Calories
  19.86   3.63   24.24
Dinner
417 Calories
  15.54   76.78   7.42
Snack
235 Calories
  2.53   50.57   3.48
TOTAL  
45 g
Below Range
70 - 98
 
157 g
Within Range
113 - 169
 
39 g
Above 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?
Print

Josie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Josie chose Cereal - Cheerios Cheerios cereal, Milk - 1/2 cup milk, Water - 1 cup (8 fl oz) water. For lunch Josie chose Scrambled Eggs - Scrambled Eggs with Chorizo, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water. For dinner Josie chose Apple Juice - Regular Apple Juice, Broccoli - 1 cup flowerets, Potatoes - 1 oz potato, Smoked Salmon - 1 piece smoked salmon, Water - 1 cup (8 fl oz) water, Yogurt - Activia yogurt. For snack Josie chose Bananas - 1 medium banana, Cereal Bars - Kelloggs Rice Krispie Treats, Tea - 1 mug (8 fl oz) tea, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Josie's total caloric consumption added to 1124 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Josie 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 1124 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 45 Fail
CARBS 113 - 169 157 Pass
FAT 19 - 31 39 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 70 - 98 45 Fail
CARBS 84 - 141 157 Fail
FAT 31 - 44 39 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 113 - 141 45 Fail
CARBS 28 - 56 157 Fail
FAT 37 - 50 39 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1124 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1124 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, 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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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 154 7.08g 25.89g 3.57g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Scrambled Eggs - Scrambled Eggs with Chorizo 2 316 19.86g 3.16g 24.24g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 318 19.86g 3.63g 24.24g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Apple Juice - Regular Apple Juice 1 117 0.15g 28.97g 0.27g
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Potatoes - 1 oz potato 3 75 1.59g 17.13g 0.09g
Smoked Salmon - 1 piece smoked salmon 1 23 3.66g 0 0.86g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Activia yogurt 1 110 4g 20g 2g
  Total: 417 15.54g 76.78g 7.42g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal Bars - Kelloggs Rice Krispie Treats 1 90 0 17g 2g
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 235 2.53g 50.57g 3.48g
  Total: 1124 45.01g 156.87g 38.71g
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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 1124  Calories from Fat 348
% Daily Value*
Total Fat 38.71g INF%
Saturated Fat 11.88g INF%
Polyunsaturated Fat 5.64g  
Monounsaturated Fat 14.1g
Cholesterol 452mg INF%
Sodium 1900mg INF%
Potassium 0mg  
Total Carbohydrates 156.87g INF%
Dietary Fiber 13.9g INF%
Sugars 86.5g | ABOVE RECOMMENDED LIMIT: 25g 346%
Protein 45.01g
Vitamin A 17%
Vitamin C 223%
Calcium 64%
Iron 73%
*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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