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A 1137-Calorie Diet plan created by Elysa

1100-Calorie Diet
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Meal Plans by:

Elysa
(Female)
Georgia, United States
Total Calories: 1137
1. 1002-Calorie Diet Plan
2. 1137-Calorie Diet Plan
3. 1167-Calorie Diet Plan
4. 1167-Calorie Diet Plan
5. 1167-Calorie Diet Plan
6. 1167-Calorie Diet Plan
7. 1167-Calorie Diet Plan
8. 1230-Calorie Diet Plan
9. 1230-Calorie Diet Plan
10. 1230-Calorie Diet Plan
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1137 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 1137-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 - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
33 g - 68%
Total saturated fat in this plan:
7 g - 44%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
7%
Total sodium in this plan:
1610 mg - 89%
Total carbohydrates in this plan:
178 g - 79%
Total dietary fiber in this plan:
24 g - 127%
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 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

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 1137 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
71 - 100
 
CARBS
40 - 60%
%
Range in Grams
114 - 171
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
85 g
  Calculated Carbs Limit
142 g
  Calculated Fat Limit
25 g
Breakfast
384 Calories
  23.83   58.12   8.36
Lunch
261 Calories
  8.23   34.31   11.87
Dinner
242 Calories
  12.29   38.79   5.36
Snack
250 Calories
  4.64   46.84   7.67
TOTAL  
49 g
Below Range
71 - 100
 
178 g
Above Range
114 - 171
 
33 g
Above Range
19 - 32
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

Elysa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elysa chose Almond Milk - 1 cup almond milk, Beverages - Coffee, Blueberries - 1/4 cup blueberries, Cereal - Special K Original Cereal, Honey - 1 tsp honey, Peaches - 1 medium peach, Raspberries - 10 raspberries, Seeds - Flax Seeds, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fage 0% Greek Yogurt. For lunch Elysa chose Almond Butter - 1 tbsp almond butter, Beverages - Coffee, Jams - Double Fruit Raspberry Jam, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For dinner Elysa chose Broccoli - 1 cup flowerets, Lettuce - Mixed Salad Greens, Parmesan Cheese - 1 tbsp parmesan cheese, Pasta Sauce - Light No Sugar Added Tomato & Basil Pasta Sauce, Spaghetti - 1/2 cup spaghetti, Spinach - 1/2 cup spinach, Tea - Herbal Tea, Water - 16 fl oz Bottled Water. For snack Elysa chose Almond Butter - 1 tsp almond butter, Bananas - 1 medium banana, Ice Creams - Light No Sugar Added Chocolate Ice Cream, Tea - Herbal Tea, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Elysa's total caloric consumption added to 1137 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Elysa 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: Aug 21st, 2013


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 1137 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 71 - 100 49 Fail
CARBS 114 - 171 178 Fail
FAT 19 - 32 33 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 71 - 100 49 Fail
CARBS 85 - 142 178 Fail
FAT 32 - 44 33 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 114 - 142 49 Fail
CARBS 29 - 57 178 Fail
FAT 38 - 51 33 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1137 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 1137 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
Almond Milk - 1 cup almond milk 1 59 1.48g 6.33g 3.51g
Beverages - Coffee 1 2 0.28g 0.09g 0.05g
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Peaches - 1 medium peach 1 38 0.89g 9.35g 0.24g
Raspberries - 10 raspberries 1 10 0.23g 2.27g 0.12g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 384 23.83g 58.12g 8.36g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almond Butter - 1 tbsp almond butter 1 101 2.41g 3.4g 9.46g
Beverages - Coffee 1 2 0.28g 0.09g 0.05g
Jams - Double Fruit Raspberry Jam 1 20 0.1g 5g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 261 8.23g 34.31g 11.87g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Lettuce - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Parmesan Cheese - 1 tbsp parmesan cheese 1 22 1.92g 0.2g 1.43g
Pasta Sauce - Light No Sugar Added Tomato & Basil Pasta Sauce 1 50 2g 9g 1g
Spaghetti - 1/2 cup spaghetti 1 110 4.03g 21.48g 0.64g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 242 12.29g 38.79g 5.36g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almond Butter - 1 tsp almond butter 1 34 0.8g 1.13g 3.15g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Ice Creams - Light No Sugar Added Chocolate Ice Cream 1 109 2.55g 18.29g 4.13g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 250 4.64g 46.84g 7.67g
  Total: 1137 48.99g 178.06g 33.26g
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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 1137  Calories from Fat 299
% Daily Value*
Total Fat 33.26g 68%
Saturated Fat 6.53g 44%
Polyunsaturated Fat 8.35g  
Monounsaturated Fat 14.37g
Cholesterol 16mg 7%
Sodium 1610mg 89%
Potassium 0mg  
Total Carbohydrates 178.06g 79%
Dietary Fiber 23.9g 127%
Sugars 68.2g | ABOVE RECOMMENDED LIMIT: 25g 273%
Protein 48.99g
Vitamin A 225%
Vitamin C 224%
Calcium 71%
Iron 111%
*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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