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1180 calorie diet plan no. 20474. Explore our member meal plans with a daily calorie limit of 1100 calories. Many 1100 calorie diet plans to choose from.

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A 1180-Calorie Diet plan created by Tracy
1100-Calorie Diet
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Tracy
(Female)
England, United Kingdom
Total Calories: 1180
1. 1180-Calorie Diet Plan
2. 1180-Calorie Diet Plan
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4. 1180-Calorie Diet Plan
5. 1180-Calorie Diet Plan
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1180 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1180-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Popular Chain Restaurants
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
45 g - 107%
Total saturated fat in this plan:
19 g - 147%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
25%
Total sodium in this plan:
1334 mg - 86%
Total carbohydrates in this plan:
160 g - 82%
Total dietary fiber in this plan:
23 g - 139%
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 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 1180 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
74 - 103
 
CARBS
40 - 60%
%
Range in Grams
118 - 177
 
FAT
15 - 25%
%
Range in Grams
20 - 33
Based on
Selected Ratio		   Calculated Protein Limit
89 g		   Calculated Carbs Limit
148 g		   Calculated Fat Limit
26 g
Breakfast
391 Calories
  14.99   53.47   16.15
Lunch
499.25 Calories
  26.96   78.67   8.83
Dinner
290 Calories
  7.89   27.45   20.05
Snack
0 Calories
  0   0   0
TOTAL  
50 g
Below Range
74 - 103
 
160 g
Within Range
118 - 177
 
45 g
Above 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

Tracy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tracy chose Bananas - 1 medium banana, Broccoli - 1/2 cup chopped broccoli, Coconuts - 1 tbsp Coconut Milk or Cream, Coffee - 1 mug (8 fl oz) coffee, Milk - 1/2 cup milk, Pineapples - 1/2 cup pineappl, Seasoning - Lemon Juice, Sweetener - Stevia stevia, Water - 1 cup (8 fl oz) water, Yogurt - Dannon Light & Fit Greek. For lunch Tracy chose Broccoli - 1/2 cup chopped broccoli, Coffee - 1 mug (8 fl oz) coffee, Garden Salad - Cucumber Salad, Macaroni and Cheese - Cooked Macaroni, Milk - 1 fl oz milk, Sweetener - Saccharin, Tim Hortons - Cheddar Cheese, Tomatoes - 1 large tomato, Tuna - Tuna Fish in Water, Water - 1 cup (8 fl oz) water. For dinner Tracy chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Butter - 1 pat, Peanut Butter - 1 tbsp peanut butter, Water - 1 cup (8 fl oz) water. For snack Tracy chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Tracy's total caloric consumption added to 1180 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tracy 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: Jun 27th, 2018

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 1180 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 74 - 103 50 Fail
CARBS 118 - 177 160 Pass
FAT 20 - 33 45 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 74 - 103 50 Fail
CARBS 89 - 148 160 Fail
FAT 33 - 46 45 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 118 - 148 50 Fail
CARBS 30 - 59 160 Fail
FAT 39 - 52 45 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1180 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 1180 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Coconuts - 1 tbsp Coconut Milk or Cream 2.5 125 1.35g 2.5g 13g
Coffee - 1 mug (8 fl oz) coffee 2 4 0.56g 0.18g 0.1g
Milk - 1/2 cup milk 1 61 4.03g 5.71g 2.4g
Pineapples - 1/2 cup pineappl 1 37 0.42g 9.79g 0.09g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Sweetener - Stevia stevia 3 0 0 0 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Dannon Light & Fit Greek 0.5 40 6g 4g 0
  Total: 391 14.99g 53.47g 16.15g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Garden Salad - Cucumber Salad 0.25 46 0.18g 2.66g 3.85g
Macaroni and Cheese - Cooked Macaroni 1 220 8.06g 42.95g 1.29g
Milk - 1 fl oz milk 1 15 1.01g 1.43g 0.6g
Sweetener - Saccharin 1 4 0.01g 0.89g 0
Tim Hortons - Cheddar Cheese 0.5 110 4.5g 20.5g 1.25g
Tomatoes - 1 large tomato 1 33 1.6g 7.13g 0.36g
Tuna - Tuna Fish in Water 0.5 55 10.04g 0 1.26g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 500 26.96g 78.67g 8.83g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 2 160 4g 24g 8g
Butter - 1 pat 1 36 0.04g 0 4.06g
Peanut Butter - 1 tbsp peanut butter 1 94 3.85g 3.45g 7.99g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 290 7.89g 27.45g 20.05g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1181 49.84g 159.59g 45.03g
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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 1180  Calories from Fat 405
% Daily Value*
Total Fat 45.03g 107%
Saturated Fat 19.16g 147%
Polyunsaturated Fat 6g  
Monounsaturated Fat 8.44g
Cholesterol 48.5mg 25%
Sodium 1334.25mg 86%
Potassium 0mg  
Total Carbohydrates 159.59g 82%
Dietary Fiber 22.6g 139%
Sugars 53.41g | ABOVE RECOMMENDED LIMIT: 25g‏ 214%
Protein 49.84g
Vitamin A 53%
Vitamin C 254%
Calcium 42.5%
Iron 46.5%
*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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