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A 1162-Calorie Diet plan created by Megan

1100-Calorie Diet
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Megan
(Female)
Maine, United States
Total Calories: 1162
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1162 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 1162-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Eggs
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
44 g - INF%
Total saturated fat in this plan:
15 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
356 mg - INF%
Total sodium in this plan:
3410 mg - INF%
Total carbohydrates in this plan:
145 g - INF%
Total dietary fiber in this plan:
16 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 1162 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
73 - 102
 
CARBS
40 - 60%
%
Range in Grams
116 - 174
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
87 g
  Calculated Carbs Limit
145 g
  Calculated Fat Limit
26 g
Breakfast
144 Calories
  8.87   13.69   5.7
Lunch
381 Calories
  17.48   39.04   17.94
Dinner
577 Calories
  21.94   79.94   18.87
Snack
60 Calories
  1   12   1
TOTAL  
49 g
Below Range
73 - 102
 
145 g
Within Range
116 - 174
 
44 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

Megan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Megan chose Bagels - 1 mini Bagel, Hard Boiled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Megan chose Beans - Baked Beans, Taco Salad - Taco Salad with Beef, Cheese and Corn Chips, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Megan chose Chinese - Chicken Balls With Sweet and Sour Sauce, Chinese - Pork Dumplings-Steamed, Fried Rice - Pork Fried Rice, Water - 16 fl oz Bottled Water. For snack Megan chose Rice Cakes - 1 Chocolate Crunch Rice Cake, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Megan's total caloric consumption added to 1162 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Megan 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 1162 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 73 - 102 49 Fail
CARBS 116 - 174 145 Pass
FAT 19 - 32 44 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 73 - 102 49 Fail
CARBS 87 - 145 145 Pass
FAT 32 - 45 44 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 116 - 145 49 Fail
CARBS 29 - 58 145 Fail
FAT 39 - 52 44 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1162 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1162 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber 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
Bagels - 1 mini Bagel 1 67 2.61g 13.13g 0.42g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 144 8.87g 13.69g 5.7g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beans - Baked Beans 1 191 7.01g 27.06g 6.51g
Taco Salad - Taco Salad with Beef, Cheese and Corn Chips 1 190 10.47g 11.98g 11.43g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 381 17.48g 39.04g 17.94g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chinese - Chicken Balls With Sweet and Sour Sauce 1 162 5g 33g 1g
Chinese - Pork Dumplings-Steamed 1 80 5g 5g 5g
Fried Rice - Pork Fried Rice 1 335 11.94g 41.94g 12.87g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 577 21.94g 79.94g 18.87g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Rice Cakes - 1 Chocolate Crunch Rice Cake 1 60 1g 12g 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 60 1g 12g 1g
  Total: 1162 49.29g 144.67g 43.51g
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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 1162  Calories from Fat 392
% Daily Value*
Total Fat 43.51g INF%
Saturated Fat 14.91g INF%
Polyunsaturated Fat 7.4g  
Monounsaturated Fat 14.66g
Cholesterol 356mg INF%
Sodium 3410mg INF%
Potassium 0mg  
Total Carbohydrates 144.67g INF%
Dietary Fiber 15.6g INF%
Sugars 27.28g | ABOVE RECOMMENDED LIMIT: 25g 109%
Protein 49.29g
Vitamin A 15%
Vitamin C 99%
Calcium 74%
Iron 89%
*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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