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1194 calorie diet plan no. 2768. Explore our member meal plans with a daily calorie limit of 1100 calories. Many 1100 calorie diet plans to choose from.

1100-Calorie Diet Plans

A 1194-Calorie Diet plan created by Lester

1100-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1194
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1194 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 1194-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
29 g - 45%
Total saturated fat in this plan:
8 g - 39%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
535 mg - 178%
Total sodium in this plan:
2708 mg - 113%
Total carbohydrates in this plan:
12%
Total dietary fiber in this plan:
7 g - 28%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet 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 1194 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 - 105
 
CARBS
40 - 60%
%
Range in Grams
120 - 179
 
FAT
15 - 25%
%
Range in Grams
20 - 33
Based on
Selected Ratio
  Calculated Protein Limit
90 g
  Calculated Carbs Limit
149 g
  Calculated Fat Limit
27 g
Breakfast
307 Calories
  29.17   29.05   7.85
Lunch
339 Calories
  60.51   1.59   8.02
Dinner
330 Calories
  56.42   5.34   8.24
Snack
218 Calories
  40.16   0   5.04
TOTAL  
186 g
Above Range
75 - 105
 
36 g
Below Range
120 - 179
 
29 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Egg Whites - 1 Cooked Egg White, Egg Yolks - 1 egg yolk, Oatmeal - Quaker Oats Old Fashion Oatmeal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Lester chose Croutons - 10 croutons, Tuna - Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lester chose Broccoli - 1 cup flowerets, Chicken - 1 Roasted Breast, Water - 16 fl oz Bottled Water. For snack Lester chose Tuna - Tuna Fish in Water, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Lester's total caloric consumption added to 1194 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Mar 16th, 2015


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 1194 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 - 105 186 Fail
CARBS 120 - 179 36 Fail
FAT 20 - 33 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 75 - 105 186 Fail
CARBS 90 - 149 36 Fail
FAT 33 - 46 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 120 - 149 186 Fail
CARBS 30 - 60 36 Pass
FAT 40 - 53 29 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1194 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 and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1194 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Omega 3 Fatty Acid Rich 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:
1100-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 Cooked Egg White 6 102 21.48g 1.44g 0.36g
Egg Yolks - 1 egg yolk 1 55 2.69g 0.61g 4.49g
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 307 29.17g 29.05g 7.85g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Croutons - 10 croutons 1 12 0.27g 1.59g 0.46g
Tuna - Tuna Fish in Water 3 327 60.24g 0 7.56g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 339 60.51g 1.59g 8.02g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 330 56.42g 5.34g 8.24g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Tuna - Tuna Fish in Water 2 218 40.16g 0 5.04g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 218 40.16g 0 5.04g
  Total: 1194 186.26g 35.98g 29.15g
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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 1194  Calories from Fat 262
% Daily Value*
Total Fat 29.15g 45%
Saturated Fat 7.73g 39%
Polyunsaturated Fat 8.43g  
Monounsaturated Fat 9.66g
Cholesterol 535mg 178%
Sodium 2708mg 113%
Potassium 0mg  
Total Carbohydrates 35.98g 12%
Dietary Fiber 7.1g 28%
Sugars 4.02g ‏ 11%
Protein 186.26g
Vitamin A 1%
Vitamin C 66%
Calcium 34%
Iron 51%
*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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