1100 Calorie Diet

This is a low-fat meal plan with very low calories.

To ensure appropriate calorie levels, please check the Calorie needs calculator.

This level of calories is only suitable for a small-framed woman - and should not be followed every day (i.e. include higher-calorie days). When following low calorie diets, it is extremely important to ensure that nutrient (both macro and micro) needs are met.

Very low calorie diets should only ever be followed under the guidance of a medical professional.

Calories can vary slightly depending on brand chosen in some cases.

See also: 1000 calories, 1200 calories or browse all meal plans.

Print Meal Plans

Meal Plan 1

1100 CALORIES

Breakfast

  • 1/2 Banana (50)
  • 1 cup of bran cereal with 8oz 2% (trim) milk (250)
  • 1 black tea or coffee (0)
  • 1 glass of water (0)

Lunch

  • 2 slices wheat bread (140)
  • Sliced lettuce and tomato (5)
  • .5oz. of lite mayonnaise (45)
  • 2 slices of roast beef (80)
  • 1 cup of mixed fruit (74)
  • 12 ounces of diet soft drink (0)

Snack

  • 1 medium-sized peach (42)

Dinner

  • 1 small tossed salad (with 2 Tbsp. of lite dressing) (61)
  • 1 cups of cooked pasta (182)
  • 1/2 cup tomato sauce (64)
  • 1 Tbsp grated cheese (22)
  • 12 ounces of water (0)

Snack

  • 11 Almonds (84)

Meal Plan 2

1107 CALORIES

Breakfast

  • 2 whole wheat low fat waffles (140)
  • 1 pat butter (36)
  • 2 tbsp of maple syrup (100)
  • 1 cup of mixed fruit (74)
  • 1 glass of water (0)

Lunch

  • 1 large tossed salad with 2 Tbsp lite dressing (100)
  • 3 ounces sliced chicken breast (142)
  • 1 cup of low-fat wheat thin crackers (130)
  • 12 ounces of water (0)

Snack

  • 1 medium-sized peach (42)

Dinner

  • 1 small tossed salad (with 2 tbsps of dressing) (61)
  • 3 ounces of grilled skinless chicken breast (142)
  • 1 cup of green beans (44)
  • 1 pat butter (36)
  • 12 ounces of water (0)

Snack

  • 2 graham crackers (60)

References

  • Rammohan, M., & Juan, D. (1989). Effects of a low calorie, low protein diet on nutritional parameters, and routine laboratory values in nonobese young and elderly subjects. Journal of the American College of Nutrition, 8(6), 545-553. Link
Last Updated 5 December 2014