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1164 calorie diet plan no. 36988. Explore our member meal plans with a daily calorie limit of 1100 calories. Many 1100 calorie diet plans to choose from.

A 1164-Calorie Diet plan created by K
1100-Calorie Diet
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K
(Female)
Manitoba, Canada
Total Calories: 1164
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1164 Calories Diet Meal Plan

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K created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast K chose Cereal - General Mills Honey Nut Cheerios, Coffee - 1 mug (8 fl oz) coffee, Coffee - Great Value Coffee Whitener, Milk - 1/2 cup milk, Sweetener - Stevia stevia, Water - 1 cup (8 fl oz) water. For lunch K chose Cheese - Great Value Tex Mex Shredded Cheese, ChickenBreast - 4 oz, Honeydew Melons - 1 cup diced honeydew melon, Lettuce - Salad with Assorted Vegetables, Mayonnaise - Miracle Whip Calorie Wise Miracle Whip, Water - 1 cup (8 fl oz) water. For dinner K chose Cheese - Great Value Tex Mex Shredded Cheese, Chicken - Homemade Slow Cooker Chicken Fajitas, Salsa - Mild Salsa, Sour Cream - Fat Free Sour Cream, Tortillas - Dempsters Whole Wheat 100%, Water - 1 cup (8 fl oz) water. For snack K chose Cakes - Homemade Black Forest Trifle, Mcdonalds - Splenda No Calorie Sweetener, Oranges - 1 medium orange, Tea - Brewed Tea, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, K's total caloric consumption added to 1164 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by K 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 1164 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 72 Fail
CARBS 117 - 175 150 Pass
FAT 19 - 32 29 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 73 - 102 72 Fail
CARBS 87 - 146 150 Fail
FAT 32 - 45 29 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 117 - 146 72 Fail
CARBS 29 - 58 150 Fail
FAT 39 - 52 29 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1164 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1164 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, 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.
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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 1164  Calories from Fat 262
% Daily Value*
Total Fat 29.16g INF%
Saturated Fat 11.47g INF%
Polyunsaturated Fat 2.52g  
Monounsaturated Fat 4.95g
Cholesterol 155.2mg INF%
Sodium 1991.45mg INF%
Potassium 0mg  
Total Carbohydrates 149.91g INF%
Dietary Fiber 11.85g INF%
Sugars 54.99g | ABOVE RECOMMENDED LIMIT: 25g‏ 220%
Protein 72.04g
Vitamin A 17.3%
Vitamin C 178.1%
Calcium 63.7%
Iron 55.3%
*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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