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Eating 1100 calories a day can be a good way to lose weight. However, if you are not careful, it can severely affect the metabolism and increase the risk of nutrient deficiency.
As a Registered Dietitian, I don’t typically promote eating such a low-calorie diet. But in some cases, it might be just the ideal intervention to help jumpstart weight loss.
If you don’t know where to start on a 1100 calorie meal plan, I’ve got your back.
I have created several 1100 calorie meal plans to help you get started. They have different lengths (seven days to a full 28 days) and different macro compositions.
But before you download one of the following meal plans, keep in mind that these are just for educational purposes. They should never replace medical advice. Whenever possible, you should always consult a health professional to get a tailored meal plan based on your goals, needs, and preferences.
Keep reading to check out the delicious meal plans I have for you, complete with grocery lists and recipes.
What is a 1100-calorie meal plan?
Related: 1000 Calorie Meal Plan PDF
A 1100 calorie meal plan is a diet where you eat approximately 1,100 calories per day.
Across all of the meal plans, every day includes breakfast, lunch, a snack, and dinner. What varies is the macro distribution, or percentage of fat, carbs, and protein. Some plans feature different ones based on your needs and goals.
Before you follow this meal plan, know that it is a very restrictive approach to weight loss. So, if you are going to follow it, make sure it’s under medical supervision.
Benefits and Drawbacks of 1100 Calorie Meal Plan
Related: 1200 Calorie Meal Plan PDF
If you know how to follow it properly, a 1100 calorie meal plan can bring you several benefits. Let’s take a closer look.
Benefits
Weight Loss
This is the main benefit you might obtain from following a low-calorie diet. Such a strong caloric deficit can make you lose one to three pounds per week.
It might result in more, but remember that the more aggressive weight loss strategy, the higher the risk of muscle and water loss.
Improved Blood Work
Evidence suggests that following a low-calorie meal plan can have positive effects on blood work, including decreased sugar levels, cholesterol, and triglycerides.
Portion Control
Following a meal plan can help give you a better understanding of what it takes to lose weight. In addition, since you know what you are going to have ahead of time, it makes it easier to stay on track and get the best results.
Drawbacks
While there are several benefits to following a 1100 calorie meal plan, there are also some disadvantages you need to understand.
Nutrient Deficiency
Following a low calorie diet might increase the risk of nutrient deficiency. Since you significantly reduce the caloric intake, you might leave essential nutrients aside.
As a result, you might feel fatigued and moody. Plus, it might increase the risk of muscle loss.
For that reason, it’s recommended that you don’t follow a low-calorie diet for more than one month.
Slowed Metabolism
Another potential drawback of a low calorie diet is that it can affect the metabolism. Research shows that following a low-calorie diet can make your metabolism up to 23% slower.
The problem is that getting your metabolism back to where it should be might take a lot of time.
Reduced Immunity
Reducing your caloric intake can also put you at risk for getting sick more often. According to multiple studies, a lower nutrient intake and a low-calorie diet are a dangerous combination for your immune system.
List of Available Dietary 1100 Calorie Meal Plans for Free Download
Related: Feast On A Budget: 20 Cheap High-Calorie Foods For Weight Gain
Before we continue, here is a sneak preview of all the 1100 calorie meal plans available to download for free. Remember that each one comes with its own recipes and grocery list.
- 7 Day Balanced 1100 Calorie Meal Plan PDF
- 28 Day Balanced 1100 Calorie Meal Plan PDF
- 1100 Calorie Meal Plan 40/30/30 PDF
- 1100 Calorie Meal Plan 40/40/20 PDF
- 1100 Calorie Meal Plan 35/35/30 PDF
7 Tips for Following the 1100 Calorie Meal Plan
Related: 2000 Calorie Meal Plan PDF
Meal planning is supposed to make healthy eating easier, but a lot of people don’t see it that way – at first. Here are some professional tips I give my clients to make the transition smoother.
1. Start Meal Prepping
Meal prep is key.
While the words sound intimidating, the reality is that meal prep can be anything you want it to be.
For example, if you want to prepare all the meals in advance, that is great and it will get you amazing results. But, if you only want to prepare certain ingredients in advance (food prep), it can also help you stay on track.
The beauty of meal prep is that it adapts to your needs, not the other way around.
2. Which Foods To Include
Knowing which foods to include is going to play an essential role in this 1100 calorie meal plan.
Once you understand which foods to eat and which to avoid, it makes it easier to make necessary adjustments on your own.
Foods with a high satiating effect, such as protein and vegetables, are going to be your allies when losing weight. After all, when you significantly reduce your caloric intake, you experience more cravings and hunger.
Adding foods high in protein such as eggs, Greek yogurt, fish, and chicken, or vegetables like leafy greens, cauliflower, eggplant, and mushrooms, can help increase your fullness levels.
What also makes vegetables such a great food to add is that they are low in calories but very high in nutrients (nutrient-dense). So, adding a large variety of vegetables can reduce the risk of nutrient deficiency.
3. Which Foods To Avoid
To prevent adding more unnecessary calories, never add highly processed foods. Foods like cakes, chips, crackers, and sweets tend to be very high in calories with a low filling effect. This is why you end up eating a lot of them without realizing.
For that reason, make sure any swaps are unprocessed whole foods. For example, instead of chips, make kale chips. They are high in nutrients and lower in calories – ideal for a 1100 calorie meal plan.
4. Try Fasting
Fasting is not mandatory when following a 1100 calorie meal plan, but it is definitely helpful.
Intermittent fasting is where you have eating hours and fasting hours. The hours vary according to your goals or needs. Some people fast for 12 hours, while others fast for 16 hours at a time.
If you want to try fasting, make sure you do it slowly. If you only fast for 10-12 hours, strive to accomplish 12 every day. Once you get the hang of it, increase it to 13 hours. Do so until you reach the desired goal.
Intermittent fasting may make it easier to eat a low-calorie diet without feeling hungry all day.
5. Choose the Right Exercise
A 1100 calorie meal plan might not provide the necessary calories for intense exercise. Increasing activity while following a 1100 calorie meal plan might increase the risk of muscle loss and other negative health outcomes.
So, when following a low-calorie diet, only light activities such as walking. While some people don’t see the point of walking as exercise, it is one of the best ways to lose weight and support muscle mass.
6. Stay Hydrated
Water is important to any weight loss process. Drinking enough water throughout the day keeps you hydrated and most importantly, can increase fullness levels.
In fact, a 2013 study showed that people who drank a glass of water before every meal reduced their calories without any other intervention.
Next time you go out, make sure you carry your water bottle with you to help ensure you are getting enough water throughout the day.
7. Pay Attention To Sleep and Stress
Finally, sleep and stress are both important factors in weight loss that too many people don’t pay attention to.
Poor sleep and high stress levels can result in increased hunger and cravings, making it harder to follow your 1100 calorie meal plan.
Aim to get at least seven hours of restful, uninterrupted sleep every night. Practice new ways to help you cope with stress, such as meditation.
Macro Calculator
Read More: 2400 Calorie Meal Plan PDF
In my experience as a Registered Dietitian, not a lot of people need 1100 calories a day. While some women with light exercise levels might benefit from this meal plan, others will not.
For example, men should never follow this meal plan since it is too low in calories.
A health professional can determine how many calories you might need based on age, weight, height, activity levels, and goals. However, this might not be an option for some of you.
In that case, a calorie and macro calculator can give you an idea. The best one to use is our free calorie and macro calculator.
- Choose your training and nutrition experience: Beginner, moderate, or expert.
- Choose your tracking experience: Beginner, moderate, or expert.
- Tell us your age, weight, height, and body fat (optional).
- Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete.
- Check your email for your results.
Now, let’s move onto some sample 1100 calorie meal plans.
7 Day Balanced 1100 Calorie Meal Plan
Related: 900 Calorie Meal Plan PDF
The first meal plan I’ve got for you is a one-week 1100 calorie balanced meal plan. It is ideal for those who don’t want to plan too far ahead but still need some guidance on how to help them achieve their goals.
The following meal plan has a macro breakdown of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Gallo pinto with fried egg
- Lunch: Quinoa Greek salad
- Snack: Blueberry melon smoothie
- Dinner: Pineapple chicken stir fry
Tuesday
- Breakfast: Gallo pinto with fried egg
- Lunch: Pineapple chicken stir fry
- Snack: Blueberry melon smoothie
- Dinner: Soy glazed tofu and mushrooms
Wednesday
- Breakfast: Gallo pinto with fried egg
- Lunch: Soy glazed tofu and mushrooms
- Snack: Blueberry melon smoothie
- Dinner: Lentil tahini burgers with sauerkraut
Thursday
- Breakfast: Peanut butter chickpea smoothie
- Lunch: Lentil tahini burgers with sauerkraut
- Snack: Peach cobbler smoothie
- Dinner: Pressure cooker tomato tortellini soup
Friday
- Breakfast: Peanut butter chickpea smoothie
- Lunch: Pressure cooker tomato tortellini soup
- Snack: Peach cobbler smoothie
- Dinner: Grilled vegetable and lentil salad
Saturday
- Breakfast: Bagel and scrambled eggs
- Lunch: Grilled vegetable and lentil salad
- Snack: Peach cobbler smoothie
- Dinner: Green pea and edamame soup
Sunday
- Breakfast: Bagel and scrambled eggs
- Lunch: Green pea and edamame soup
- Snack: Peach cobbler smoothie
- Dinner: Peas and pancetta farfalle
Ready to get started? Click on the following link to download the list with all the tasty recipes!
7 Day Balanced 1100 Calorie Meal Plan PDF
28 Day Balanced 1100 Calorie Meal Plan
The best results I’ve seen my clients have is when they manage to plan this far ahead.
If you’re confident you can handle a month of planning, I’ve got you covered. Here, you’ll find a 28 day balanced 1100 calorie meal plan.
The following meal plan has the same macro breakdown as the previous meal plan. It has 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Fig, goat cheese, and prosciutto toast
- Lunch: Freezer veggie breakfast burritos
- Snack: Mango lime smoothie
- Dinner: Sun dried tomato pesto pasta
Tuesday
- Breakfast: Fig, goat cheese, and prosciutto toast
- Lunch: Sun dried tomato pesto pasta
- Snack: Mango lime smoothie
- Dinner: Tuna noodle casserole
Wednesday
- Breakfast: Fig, goat cheese, and prosciutto toast
- Lunch: Tuna noodle casserole
- Snack: Mango lime smoothie
- Dinner: Marinated veggie salad
Thursday
- Breakfast: Bagel with ghee
- Lunch: Marinated veggie salad
- Snack: Sardine and cream cheese bagel
- Dinner: Crispy ground tofu on rice
Friday
- Breakfast: Bagel with ghee
- Lunch: Crispy ground tofu on rice
- Snack: Sardine and cream cheese bagel
- Dinner: Roasted broccoli quinoa salad
Saturday
- Breakfast: Savory steel cut oats with beef broth
- Lunch: Roasted broccoli quinoa salad
- Snack: Sardine and cream cheese bagel
- Dinner: Falafel tahini salad
Sunday
- Breakfast: Savory steel cut oats with beef broth
- Lunch: Falafel tahini salad
- Snack: Sardine and cream cheese bagel
- Dinner: Creamy edamame and mushroom pasta
Did one of the meals here catch your attention? If so, click on the following links to get all the recipes and grocery list:
- 28 Balanced 1100 Calorie Meal Plan Week 1 PDF
- 28 Balanced 1100 Calorie Meal Plan Week 2 PDF
- 28 Balanced 1100 Calorie Meal Plan Week 3 PDF
- 28 Balanced 1100 Calorie Meal Plan Week 4 PDF
1100 Calorie Meal Plan 40/30/30
You can lose one to three pounds per week by following a 1100 calorie meal plan. Reducing any further than this increases the risk of muscle and water loss.
As we’ve seen, a higher protein intake can help increase satiety, making it easier to follow. So, if you are looking for a plan higher in protein, you’ve come to the right place.
Here, you’ll get a macro breakdown of 40% carbs, 30% proteins, and 30% fats.
Monday
- Breakfast: Chickpea and tomato savory yogurt bowl
- Lunch: Salmon nuggets with peas
- Snack: French toast mug cake
- Dinner: Chicken fajitas with cashew sour cream
Tuesday
- Breakfast: Chickpea and tomato savory yogurt bowl
- Lunch: Chicken fajitas with cashew sour cream
- Snack: French toast mug cake
- Dinner: Chicken, broccoli, and cashew stir fry
Wednesday
- Breakfast: Chickpea and tomato savory yogurt bowl
- Lunch: Chicken, broccoli, and cashew stir fry
- Snack: French toast mug cake
- Dinner: One pan chicken and pesto spaghetti squash
Thursday
- Breakfast: High protein peanut butter oatmeal
- Lunch: One pan chicken and pesto spaghetti squash
- Snack: Pomelo and cottage cheese
- Dinner: Lemon garlic shrimp spaghetti squash
Friday
- Breakfast: High protein peanut butter oatmeal
- Lunch: Lemon garlic shrimp spaghetti squash
- Snack: Pomelo and cottage cheese
- Dinner: Sole and asparagus with brown rice
Saturday
- Breakfast: Overnight vanilla protein oats
- Lunch: Sole and asparagus with brown rice
- Snack: Pomelo and cottage cheese
- Dinner: Pesto chicken and tomatoes with quinoa
Sunday
- Breakfast: Overnight vanilla protein oats
- Lunch: Pesto chicken and tomatoes with quinoa
- Snack: Pomelo and cottage cheese
- Dinner: Soba noodles and seared tuna bowl
If you want to have all these tasty recipes and the grocery list, click on the following link:
1100 Calorie Meal Plan 40/30/30 PDF
1100 Calorie Meal Plan 40/40/20
There might be times when you might need a lower fat intake, especially if you have an underlying medication condition such as heart or liver disease.
Make sure you only use the following meal plan under medical advice.
This sample plan has a macro breakdown of 40% carbs, 40% proteins, and 20% fats.
Monday
- Breakfast: Peach cherry smoothie
- Lunch: Couscous bowl with rosemary chicken
- Snack: Berry banana smoothie
- Dinner: Hummus-crusted chicken with turmeric
Tuesday
- Breakfast: Peach cherry smoothie
- Lunch: Hummus-crusted chicken with turmeric
- Snack: Berry banana smoothie
- Dinner: Honey seesaw chicken with peas and brown rice
Wednesday
- Breakfast: Peach cherry smoothie
- Lunch: Honey sesame chicken with peas and brown rice
- Snack: Berry banana smoothie
- Dinner: Pan fried shrimp, snap peas and rice
Thursday
- Breakfast: Protein overnight oats with blueberries
- Lunch: Pan fried shrimp, snap peas and rice
- Snack: Pomelo and cottage cheese
- Dinner: Blended chicken and potato soup
Friday
- Breakfast: Protein overnight oats with blueberries
- Lunch: Blended chicken and potato soup
- Snack: Pomelo and cottage cheese
- Dinner: Ahi tuna tacos
Saturday
- Breakfast: Creamy blueberry smoothie
- Lunch: Ahi tuna tacos
- Snack: Pomelo and cottage cheese
- Dinner: Chicken and bell pepper orzo
Sunday
- Breakfast: Creamy blueberry smoothie
- Lunch: Chicken and bell pepper orzo
- Snack: Pomelo and cottage cheese
- Dinner: Cumin roasted turkey and broccoli
To get this meal plan, click on the following link to download all the recipes for free:
1100 Calorie Meal Plan 40/40/20 PDF
1100 Calorie Meal Plan 35/35/30
The final meal plan I have for you is a lower-carb approach. It may be ideal for those that want to try low-carb without necessarily going full keto.
Here, you get a macro breakdown of 35% carbs, 35% proteins, and 30% fats.
Monday
- Breakfast: Warm peas with eggs
- Lunch: Easy chicken fajitas
- Snack: Chickpea and tomato savory yogurt bowl
- Dinner: Ham sandwich
Tuesday
- Breakfast: Warm peas with eggs
- Lunch: Ham sandwich
- Snack: Chickpea and tomato savory yogurt bowl
- Dinner: One pan salmon, beans, and potatoes
Wednesday
- Breakfast: Warm peas with eggs
- Lunch: One pan salmon, beans, and potatoes
- Snack: Chickpea and tomato savory yogurt bowl
- Dinner: One pot smoky chicken and rice
Thursday
- Breakfast: Cottage cheese with mango
- Lunch: One pot smoky chicken and rice
- Snack: Roast beef tortilla wrap
- Dinner: Garlic butter-baked cod and mushrooms
Friday
- Breakfast: Cottage cheese with mango
- Lunch: Garlic butter-baked cod and mushrooms
- Snack: Roast beef tortilla wrap
- Dinner: Air fryer chicken nuggets
Saturday
- Breakfast: Hot chocolate smoothie
- Lunch: Air fryer chicken nuggets
- Snack: Roast beef tortilla wrap
- Dinner: Pressure cooker chicken taco stuffed sweet potato
Sunday
- Breakfast: Hot chocolate smoothie
- Lunch: Pressure cooker chicken taco stuffed sweet potato
- Snack: Roast beef tortilla wrap
- Dinner: Pesto chicken stuffed peppers
To get started on this meal plan and get amazing results, click on the following link.
1100 Calorie Meal Plan 35/35/30 PDF
Benefits of Meal Planning
To get the most out of these meal plans, the simple solution is meal prep. As we previously saw, it can be a powerful tool to help you stay on track.
But if you are still unsure if meal planning is the right option, take a look at the benefits:
- Avoid temptation. Since you know what you are going to eat every single day, you are less likely to order out. This means you are less likely to deviate from the plan.
- Saves you time and money. Since you are clear on all the ingredients you’ll need, it helps you save time in the store and kitchen. You can even buy in bulk, helping you save money.
- Better portion control. Preparing the foods in advance allows you to weigh or portion everything just right, helping you achieve your goals.
- Reduces meal stress. Meal planning means you’re never coming home and finding nothing in the kitchen. Depending on your level of prep, there’s a healthy, delicious meal ready.
Conclusion
We’ve concluded the series of 1100 calorie meal plans.
This sort of plan is ideal for lightly active women who want to lose weight. Keep in mind that it is a highly restrictive approach. You need to follow it under medical supervision to avoid any nutrient deficiencies, muscle loss, or constant cravings.
I always recommended getting a tailored nutrition plan based on your unique circumstances. If that is not an option, remember to use our calorie and macro calculator.
Which of today’s meal plans are you going to try? Let us know in the comments.
Frequently Asked Questions
Can I lose weight on 1100 calories a day?
Yes, you can lose weight by eating 1100 calories a day. It promotes a strong caloric deficit, meaning you are likely to lose one to three pounds a week.
Is a 1100 calorie diet realistic?
It can be realistic short-term, but long-term, no, it is not realistic. Over time, it might slow the metabolism and increase the risk of nutrient deficiency and muscle loss.
What meals are 1100 calories?
Many fast food meals (sandwich, fries, and a soft drink) are 1,100 calories or even more. These meals are also unfortunately very high in sodium, saturated fats, and added sugar.
The meal plans I shared here today provide 1,100 calories across three full meals and a snack.
Why am I not losing weight on 1100 calories?
Make sure you are tracking everything you are eating to understand how many calories you are actually eating. Don’t estimate! Use a food scale and a calorie tracker to understand your eating habits.
Once you know that, it can be easier to determine why you are not losing weight. If you are in fact eating 1100 calories and not losing weight, you might need a break for your metabolism to readjust.
How quickly will I lose weight on 1100 calories a day?
It depends on your initial weight. However, based on the general result of losing one to three pounds per week, you can lose four to twelve pounds in a month on a 1100 calorie meal plan.
In some cases, you can even lose more.
How many pounds will I lose eating 1100 calories a day?
You can lose one to three pounds per week by following a 1100 calorie meal plan. Any more than this increases the risk of muscle and water loss.
