Are you looking to jumpstart your weight loss journey with a 1100 calorie meal plan? Look no further! On this page, we’ve curated four different meal plan options tailored to meet your dietary needs and help you reach your fitness goals. Whether you prefer two, three, four, or five meals per day, we’ve got you covered with delicious and nutritious recipes that will keep you satisfied and on track.
Want a custom meal plan? Try out Meal Plan Generator.
1100 Calorie Meal Plan Options
Option 1: 2 Meals per Day
Meal 1: Breakfast
- 1 small banana
- Calories: 90
- Carbohydrates: 23g
- Protein: 1g
- Fat: 0.3g
- Greek yogurt (nonfat, 200g)
- Calories: 130
- Carbohydrates: 9g
- Protein: 23g
- Fat: 0g
- Oats (dry, 40g)
- Calories: 148
- Carbohydrates: 27g
- Protein: 5g
- Fat: 2.5g
Total Calories for Meal 1: 368
Meal 2: Dinner
- Grilled chicken breast (150g)
- Calories: 165
- Protein: 31g
- Fat: 3.6g
- Carbohydrates: 0g
- Steamed broccoli (200g)
- Calories: 68
- Carbohydrates: 13.6g
- Protein: 5.8g
- Fat: 0.8g
- Brown rice (cooked, 150g)
- Calories: 165
- Carbohydrates: 34.5g
- Protein: 3.6g
- Fat: 1.2g
- Mixed salad (lettuce, cherry tomatoes, cucumber, 100g total)
- Calories: 20
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.2g
- Olive oil (1 tablespoon for salad dressing)
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
Total Calories for Meal 2: 537
Snack
- Almonds (30g)
- Calories: 174
- Carbohydrates: 6g
- Protein: 6g
- Fat: 15g
Total Daily Calories: 1079
This meal plan provides a more balanced approach to meeting the 1100 calorie target with a better distribution of macronutrients across the meals and includes a small snack to help meet the caloric and nutritional needs. The macronutrient profiles help ensure that protein, carbohydrates, and fats are appropriately balanced for a healthier meal plan.
Option 2: 3 Meals per Day
Total Calories: 1100
- Meal 1:
- Breakfast: Greek yogurt with berries (200 calories)
- Calories: 200
- Meal 2:
- Lunch: Quinoa salad with mixed vegetables (300 calories)
- Calories: 300
- Meal 3:
- Dinner: Baked salmon with asparagus (600 calories)
- Calories: 600
Option 3: 4 Meals per Day
Total Calories: 1100
- Meal 1:
- Breakfast: Oatmeal with almond milk and sliced banana (250 calories)
- Calories: 250
- Meal 2:
- Snack: Apple with peanut butter (200 calories)
- Calories: 200
- Meal 3:
- Lunch: Grilled chicken salad with vinaigrette dressing (300 calories)
- Calories: 300
- Meal 4:
- Dinner: Stir-fried tofu with mixed vegetables (350 calories)
- Calories: 350
Option 4: 5 Meals per Day
Total Calories: 1100
- Meal 1:
- Breakfast: Scrambled eggs with spinach and whole grain toast (300 calories)
- Calories: 300
- Meal 2:
- Snack: Greek yogurt with honey (150 calories)
- Calories: 150
- Meal 3:
- Lunch: Turkey and avocado wrap (250 calories)
- Calories: 250
- Meal 4:
- Snack: Carrot sticks with hummus (100 calories)
- Calories: 100
- Meal 5:
- Dinner: Grilled shrimp with quinoa and roasted vegetables (300 calories)
- Calories: 300
Want a custom meal plan? Try out Meal Plan Generator.
Following a 1000 Calorie Diet
An 1100 calorie diet is significantly lower than the average daily calorie needs for most adults and is typically not recommended without medical supervision. It’s a restrictive diet that can help with rapid weight loss, but it should be approached carefully to avoid nutritional deficiencies and adverse health effects.
Who Should Follow an 1100 Calorie Diet?
This diet may be appropriate for individuals who are:
- Significantly short in stature and leading a sedentary lifestyle.
- Under medical supervision for rapid weight loss to manage certain health conditions.
- Preparing for certain medical procedures that require rapid weight loss.
Calculating Basal Metabolic Rate (BMR)
The Basal Metabolic Rate (BMR) is the number of calories required to keep your body functioning at rest. Here are a few examples of BMR calculations for different individuals using the Mifflin-St Jeor Equation, which is commonly used and considered reliable. The equation is as follows:
For men: BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + 5
For women: BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161
Examples
Let’s calculate BMR for three different individuals:
- Jane, a 30-year-old woman who is 160 cm tall and weighs 60 kg.
- Bob, a 50-year-old man who is 175 cm tall and weighs 80 kg.
- Alice, a 25-year-old woman who is 150 cm tall and weighs 50 kg.
| Person | Age | Height (cm) | Weight (kg) | Gender | BMR (Calories/Day) |
|---|---|---|---|---|---|
| Jane | 30 | 160 | 60 | Female | 1385 |
| Bob | 50 | 175 | 80 | Male | 1655 |
| Alice | 25 | 150 | 50 | Female | 1268 |
Analysis for Diet Application
- Jane (BMR 1385 calories/day): An 1100 calorie diet would be a deficit but should only be considered if Jane wants to lose weight quickly under medical supervision.
- Bob (BMR 1655 calories/day): Bob would likely find an 1100 calorie diet too restrictive and it could lead to muscle loss and nutritional deficiencies unless managed very carefully for a short period.
- Alice (BMR 1268 calories/day): Alice is closest to this calorie level, but even then, 1100 calories per day are likely too low to sustain even minimal activity levels.
FAQ
- Can I customize the meal plans to fit my dietary restrictions?
Yes, it is important to personalize your meal plan to accommodate any dietary restrictions or preferences you may have. - Is it necessary to consult a nutritionist or dietitian before starting a meal plan?
While it is not mandatory, consulting a professional can help tailor the meal plan to your specific health needs and lifestyle. - How do I know if a 1100 calorie meal plan is right for me?
It is recommended to consult a healthcare provider to determine the appropriate calorie intake for your individual needs.
Meal Plan Options
- 2 Meals per Day: Each meal should be around 550 calories.
- 3 Meals per Day: Each meal should be around 360 calories.
- 4 Meals per Day: Each meal should be around 275 calories.
- 5 Meals per Day: Each meal should be around 220 calories.
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