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1100-Calorie Diet Plans

A 1151-Calorie Diet plan created by Riuna

1100-Calorie Diet
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Riuna
(Female)
Hamburg, Germany
Total Calories: 1151
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1151 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 1151-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
38 g - 89%
Total saturated fat in this plan:
13 g - 98%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
408 mg - 209%
Total sodium in this plan:
1799 mg - 115%
Total carbohydrates in this plan:
101 g - 52%
Total dietary fiber in this plan:
21 g - 129%
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 the meal plan exceeds the 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 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 1151 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
72 - 101
 
CARBS
40 - 60%
%
Range in Grams
115 - 173
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
86 g
  Calculated Carbs Limit
144 g
  Calculated Fat Limit
26 g
Breakfast
148 Calories
  8.41   21.72   4.36
Lunch
571 Calories
  46.8   34.62   27.13
Dinner
377 Calories
  50.5   29.94   6.04
Snack
55 Calories
  0.28   14.64   0.18
TOTAL  
106 g
Above Range
72 - 101
 
101 g
Below Range
115 - 173
 
38 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

Riuna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Riuna chose Eggs - 1 small egg, Mushrooms - 1 large mushroom, Mushrooms - 1 medium mushroom, Onions - 1 medium onion, Peppers - 1 cup pepper, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Riuna chose Brussels Sprouts - 1 cup brussels sprout, Potatoes - Boiled, Steak - 1 small steak, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Riuna chose Carrots - 1 large carrot, ChickenBreast - 1 small breast, Mushrooms - 1 large mushroom, Onions - 1 large onion, Tomatoes - 1 large tomato, Water - 16 fl oz Bottled Water. For snack Riuna chose Apples - 1 small appl, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Riuna's total caloric consumption added to 1151 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Riuna 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 14th, 2015


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 1151 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 72 - 101 106 Fail
CARBS 115 - 173 101 Fail
FAT 19 - 32 38 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 72 - 101 106 Fail
CARBS 86 - 144 101 Pass
FAT 32 - 45 38 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 115 - 144 106 Fail
CARBS 29 - 58 101 Fail
FAT 38 - 51 38 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1151 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1151 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 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:
1100-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Eggs - 1 small egg 1 54 4.65g 0.28g 3.68g
Mushrooms - 1 large mushroom 1 5 0.71g 0.75g 0.08g
Mushrooms - 1 medium mushroom 1 4 0.56g 0.59g 0.06g
Onions - 1 medium onion 1 46 1.01g 11.12g 0.09g
Peppers - 1 cup pepper 1 39 1.48g 8.98g 0.45g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 148 8.41g 21.72g 4.36g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brussels Sprouts - 1 cup brussels sprout 1 38 2.97g 7.88g 0.26g
Potatoes - Boiled 1 147 2.08g 26.74g 3.9g
Steak - 1 small steak 1 386 41.75g 0 22.97g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 571 46.8g 34.62g 27.13g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Carrots - 1 large carrot 1 30 0.67g 6.9g 0.17g
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Mushrooms - 1 large mushroom 1 5 0.71g 0.75g 0.08g
Onions - 1 large onion 1 63 1.38g 15.16g 0.12g
Tomatoes - 1 large tomato 1 33 1.6g 7.13g 0.36g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 377 50.5g 29.94g 6.04g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 55 0.28g 14.64g 0.18g
  Total: 1151 105.99g 100.92g 37.71g
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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 1151  Calories from Fat 339
% Daily Value*
Total Fat 37.71g 89%
Saturated Fat 12.78g 98%
Polyunsaturated Fat 4.74g  
Monounsaturated Fat 14.81g
Cholesterol 408mg 209%
Sodium 1799mg 115%
Potassium 0mg  
Total Carbohydrates 100.92g 52%
Dietary Fiber 20.9g 129%
Sugars 48.37g | ABOVE RECOMMENDED LIMIT: 25g 193%
Protein 105.99g
Vitamin A 383%
Vitamin C 713%
Calcium 45%
Iron 56%
*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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