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1199 calorie diet plan no. 36142. 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 1199-Calorie Diet plan created by Suzanne

1100-Calorie Diet
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Louisiana, United States
Total Calories: 1199
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1199 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 1199-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 - Beans & Legumes
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 - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
35 g - 89%
Total saturated fat in this plan:
11 g - 90%
Total trans fat in this plan:
Total cholesterol in this plan:
121 mg - 67%
Total sodium in this plan:
1110 mg - 77%
Total carbohydrates in this plan:
164 g - 91%
Total dietary fiber in this plan:
27 g - 180%
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 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


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 1199 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.
25 - 35%
Range in Grams
75 - 105
40 - 60%
Range in Grams
120 - 180
15 - 25%
Range in Grams
20 - 33
Based on
Selected Ratio
  Calculated Protein Limit
90 g
  Calculated Carbs Limit
150 g
  Calculated Fat Limit
27 g
223 Calories
  5.86   45.07   2.85
442.5 Calories
  18.36   42.19   24.19
431 Calories
  38.18   51.08   7.25
102 Calories
  0.36   26.06   0.23
63 g
Below Range
75 - 105
164 g
Within Range
120 - 180
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?

Suzanne created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Suzanne chose Blueberries - 10 Blueberries, Oatmeal - 1 cup oatmeal, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water. For lunch Suzanne chose Avocados - 1/4 avocado, Beans - Refried Beans, Cheddar Cheese - 1 oz cheddar cheese, Salsa - 1 tbsp salsa, Tortillas - 1 Corn Tortilla, Water - 1 cup (8 fl oz) water, Zucchini - 1 small zucchini. For dinner Suzanne chose Brown Rice - Medium-Grain Brown Rice, Peas - 1/4 cup pea, Salmon - Pink, Water - 1 cup (8 fl oz) water. For snack Suzanne chose Apples - 1 medium appl, Tea - Homemade Kombucha, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Suzanne's total caloric consumption added to 1199 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Suzanne 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: Jan 1st, 2017

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 1199 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 63 Fail
CARBS 120 - 180 164 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 - 105 63 Fail
CARBS 90 - 150 164 Fail
FAT 33 - 47 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 120 - 150 63 Fail
CARBS 30 - 60 164 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 1199 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1199 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, 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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Name Servings Calories Protein Carbs Total Fat
Blueberries - 10 Blueberries 1 8 0.1g 1.97g 0.04g
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 223 5.86g 45.07g 2.85g
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Beans - Refried Beans 1 183 7.96g 23.82g 6.6g
Cheddar Cheese - 1 oz cheddar cheese 1 114 7.06g 0.36g 9.4g
Salsa - 1 tbsp salsa 1 4 0.25g 1.03g 0.03g
Tortillas - 1 Corn Tortilla 1 52 1.37g 10.71g 0.68g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Zucchini - 1 small zucchini 0.5 10 0.72g 1.98g 0.11g
  Total: 443 18.36g 42.19g 24.19g
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Medium-Grain Brown Rice 1 218 4.52g 45.84g 1.62g
Peas - 1/4 cup pea 1 29 1.96g 5.24g 0.14g
Salmon - Pink 1 184 31.7g 0 5.49g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 431 38.18g 51.08g 7.25g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Tea - Homemade Kombucha 1 30 0 7g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 102 0.36g 26.06g 0.23g
  Total: 1199 62.76g 164.4g 34.52g
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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
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 1199  Calories from Fat 311
% Daily Value*
Total Fat 34.52g 89%
Saturated Fat 10.74g 90%
Polyunsaturated Fat 7.28g  
Monounsaturated Fat 13.39g
Cholesterol 121mg 67%
Sodium 1110mg 77%
Potassium 0mg  
Total Carbohydrates 164.4g 91%
Dietary Fiber 26.95g 180%
Sugars 38.14g | ABOVE RECOMMENDED LIMIT: 25g 153%
Protein 62.76g
Vitamin A 22.5%
Vitamin C 69%
Calcium 51%
Iron 80%
*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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