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1100-Calorie Diet Plans

A 1190-Calorie Diet plan created by Christi

1100-Calorie Diet
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Meal Plans by:

Christi
(Female)
Nevada, United States
Total Calories: 1190
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1190 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 1190-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
35 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
171 mg - INF%
Total sodium in this plan:
2032 mg - INF%
Total carbohydrates in this plan:
141 g - INF%
Total dietary fiber in this plan:
34 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 1190 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
75 - 104
 
CARBS
40 - 60%
%
Range in Grams
119 - 179
 
FAT
15 - 25%
%
Range in Grams
20 - 33
Based on
Selected Ratio
  Calculated Protein Limit
89 g
  Calculated Carbs Limit
149 g
  Calculated Fat Limit
26 g
Breakfast
375 Calories
  13.83   50.4   17.93
Lunch
229 Calories
  27.7   29.08   2.54
Dinner
341 Calories
  46.4   22.9   7.1
Snack
245 Calories
  2.52   38.99   7.92
TOTAL  
90 g
Within Range
75 - 104
 
141 g
Within Range
119 - 179
 
35 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

Christi created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Christi chose Bread - Multigrain Bread, Grapefruits - 1 small grapefruit, Peanut Butter - Creamy Peanut Butter, Water - 1 cup (8 fl oz) water. For lunch Christi chose Bread - Multigrain Bread, Celery - 1 large stalk celery, Tuna - Light Tuna Fish in Water, Water - 1 cup (8 fl oz) water. For dinner Christi chose Beets - Canned Beets, Broccoli - 1 cup flowerets, ChickenBreast - 1 cup chickenbreast, Water - 1 cup (8 fl oz) water. For snack Christi chose Apples - Generic Granny smith medium apple, Ice Creams - Vanilla Ice Cream, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Christi's total caloric consumption added to 1190 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Christi 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 1190 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 75 - 104 90 Pass
CARBS 119 - 179 141 Pass
FAT 20 - 33 35 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 75 - 104 90 Pass
CARBS 89 - 149 141 Pass
FAT 33 - 46 35 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 119 - 149 90 Fail
CARBS 30 - 60 141 Fail
FAT 40 - 53 35 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1190 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.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1190 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Bread - Multigrain Bread 1 121 5.57g 27.24g 1.73g
Grapefruits - 1 small grapefruit 1 64 1.26g 16.16g 0.2g
Peanut Butter - Creamy Peanut Butter 1 190 7g 7g 16g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 375 13.83g 50.4g 17.93g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Multigrain Bread 1 121 5.57g 27.24g 1.73g
Celery - 1 large stalk celery 1 9 0.43g 1.84g 0.11g
Tuna - Light Tuna Fish in Water 1 99 21.7g 0 0.7g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 229 27.7g 29.08g 2.54g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beets - Canned Beets 1 74 1.8g 17.56g 0.22g
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 341 46.4g 22.9g 7.1g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Ice Creams - Vanilla Ice Cream 1 145 2.52g 16.99g 7.92g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 245 2.52g 38.99g 7.92g
  Total: 1190 90.45g 141.37g 35.49g
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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 1190  Calories from Fat 319
% Daily Value*
Total Fat 35.49g INF%
Saturated Fat 10.38g INF%
Polyunsaturated Fat 4.29g  
Monounsaturated Fat 5.57g
Cholesterol 171mg INF%
Sodium 2032mg INF%
Potassium 0mg  
Total Carbohydrates 141.37g INF%
Dietary Fiber 33.5g INF%
Sugars 67.32g | ABOVE RECOMMENDED LIMIT: 25g 269%
Protein 90.45g
Vitamin A 16%
Vitamin C 217%
Calcium 46%
Iron 66%
*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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