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A 1171-Calorie Diet plan created by Caroline

1100-Calorie Diet
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Caroline
(Female)
Massachusetts, United States
Total Calories: 1171
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1171 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 1171-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
28 g - INF%
Total saturated fat in this plan:
5 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
3 mg - INF%
Total sodium in this plan:
1561 mg - INF%
Total carbohydrates in this plan:
186 g - INF%
Total dietary fiber in this plan:
23 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 1171 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 - 103
 
CARBS
40 - 60%
%
Range in Grams
117 - 176
 
FAT
15 - 25%
%
Range in Grams
20 - 33
Based on
Selected Ratio
  Calculated Protein Limit
88 g
  Calculated Carbs Limit
147 g
  Calculated Fat Limit
26 g
Breakfast
239 Calories
  10.26   36.21   6.61
Lunch
366 Calories
  8.98   54.39   14.37
Dinner
396 Calories
  10.64   72.11   7.16
Snack
170 Calories
  21   23   0
TOTAL  
51 g
Below Range
73 - 103
 
186 g
Above Range
117 - 176
 
28 g
Within Range
20 - 33
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

Caroline created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Caroline chose Cereal - Cheerios Cheerios cereal, Soy Milk - Lactose Free Vanilla Soy Milk, Sugar - 1 tsp sugar, Tea - 1 mug (8 fl oz) tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Caroline chose Cashews - 1 tbsp Cashew Butter, Oranges - 1 medium orange, Pita Bread - 1 small pita, Potato Chips - 1 oz or 1 bag serving, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Caroline chose Brown Rice - Instant Brown Rice, Margarine - Promise Light Spread, Mixed Vegetables - Frozen Mixed Vegetables Boiled, Water - 16 fl oz Bottled Water. For snack Caroline chose Water - 16 fl oz Bottled Water, Yogurt - chobani greek yoguart vanilla non fat.

With all the food items consumed during the day using this 1100-calorie meal plan, Caroline's total caloric consumption added to 1171 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Caroline 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 1171 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 - 103 51 Fail
CARBS 117 - 176 186 Fail
FAT 20 - 33 28 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 - 103 51 Fail
CARBS 88 - 147 186 Fail
FAT 33 - 46 28 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 - 147 51 Fail
CARBS 29 - 59 186 Fail
FAT 39 - 52 28 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1171 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1171 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols 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
Soy Milk - Lactose Free Vanilla Soy Milk 1 100 6g 10g 3.5g
Sugar - 1 tsp sugar 1 16 0 4.2g 0
Tea - 1 mug (8 fl oz) tea 1 23 1.26g 2.01g 1.11g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 239 10.26g 36.21g 6.61g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cashews - 1 tbsp Cashew Butter 1 94 2.81g 4.41g 7.91g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Pita Bread - 1 small pita 1 76 2.93g 15.62g 0.4g
Potato Chips - 1 oz or 1 bag serving 1 134 2.01g 18.97g 5.9g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 366 8.98g 54.39g 14.37g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Instant Brown Rice 1 233 5.43g 48.29g 1.89g
Margarine - Promise Light Spread 1 45 0 0 5g
Mixed Vegetables - Frozen Mixed Vegetables Boiled 1 118 5.21g 23.82g 0.27g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 396 10.64g 72.11g 7.16g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - chobani greek yoguart vanilla non fat 1 170 21g 23g 0
  Total: 170 21g 23g 0
  Total: 1171 50.88g 185.71g 28.14g
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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 1171  Calories from Fat 253
% Daily Value*
Total Fat 28.14g INF%
Saturated Fat 5.4g INF%
Polyunsaturated Fat 10.51g  
Monounsaturated Fat 10.09g
Cholesterol 3mg INF%
Sodium 1561mg INF%
Potassium 0mg  
Total Carbohydrates 185.71g INF%
Dietary Fiber 22.5g INF%
Sugars 55.71g | ABOVE RECOMMENDED LIMIT: 25g 223%
Protein 50.88g
Vitamin A 193%
Vitamin C 148%
Calcium 102%
Iron 79%
*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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