1100 Calorie Meal Plans

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).

Print Meal Plans

Meal Plan 1

TOTAL CALORIES ~1097

Breakfast

  • Smoothie (1 scoop vanilla protein powder, 1/2 cup frozen blueberries, 1/2 cup kale leaves, 1 cup almond milk) (219)

Morning Snack

  • 1 medium-apple (93)

-or-

  • 5 grain crackers with 5 tsp. of hummus (98)

Lunch

  • 1.5 oz. Sesame buckwheat noodles with 1 Tbs. low fat peanut sauce (224)
  • 1 1/2 Cups mixed-greens salad (33)
  • 1 cup of steamed broccoli (55)

Afternoon Snack

  • 10 raw almonds (78)

Dinner

  • Sea Bass Puttanesca: (307)
    • 1 teaspoon olive oil heated and 1 clove garlic chopped & sauteed 30 seconds
    • 1 cup chopped tomato, 1/4 cup white wine, salt & pepper added to mixture & simmered for 10 minutes until like a sauce 1 tablespoon black olives & 1/2 teaspoon capers stirred into sauce
    • 6 oz. fillet of Sea Bass placed on top of mixture, covered, & simmered for 10 minutes until fish is opaque
  • 1 1/2 Cups Mixed green salad (33)
  • 1 72% Ghirardelli Intense Dark Chocoate Square. (55)

Meal Plan 2

TOTAL CALORIES ~1013

Breakfast

  • Turkey bacon, spinach & egg white frittata - 1 serving from this recipe (371)
    • 1 cup spinach, stems removed, sauteed 2 to 3 minutes in ovenproof skillet coated with cooking spray.
    • Whisked whites of 10 eggs plus 1 whole egg and 1/4 cup fat free milk (or water).
    • Mix in spinach, 4 strips of turkey bacon cooked and crumbled, salt & pepper to taste.
    • Place mixture in preheated skillet, cover & cook 10 minutes until top is set.
    • Brown frittata under broiler 3 minutes until golden.

Lunch

  • Herb-crusted turkey breast - 1 serving from this recipe for 3 (138 per serving)
    • Combine 2 tbsp thyme, 2 tbsp Dijon mustard, 1 tbsp oregano, 1tsp rosemary, 1/2 teaspoon ground black pepper in small bowl.
    • Place turkey breast in roasting pan skin side up and spread herb mixture evenly over top.
    • Bake turkey 1 1/4 to 1 1/2 hours (juices run clear & temperature in thickest portion registers 170 deg F or 77 deg C)
    • Remove & discard skin.
  • Sweet potato & almond salad with mustard vinaigrette - 1 serving from this recipe for 3: (86 per serving)
    • Peel & cut into 1-inch cubes, 2 medium sweet potatoes (1 1/2 pounds)
    • Steam potato cubes over boiling water 10 to 12 minutes until tender.
    • Whisk together in a medium bowl, 1 tsp Dijon mustard, 1 tsp whole-grain mustard, 2 tsp white vinegar, 1/8 tsp salt.
    • Add 1 tsp olive oil slowly while whisking, until emulsified.
    • Add steamed potatoes, 1 celery stalk thinly sliced, 2 tbsp slivered raw almonds, and gently toss.
    • Cool to room temperature and add 2 scallions thinly sliced.
  • 1 1/2 cups mixed green salad (33)

Afternoon Snack

  • Wild salmon burger - 1 serving from this recipe for 2: (140 per serving)
    • Combine in large bowl 1/2 pound wild salmon fillet, chopped, 1 tbsp Dijon mustard, dash Tabasco, 1 egg white, beaten, 1 tsp drained capers, 1 tsp lemon juice, 1 tsp chopped dill, 1 tsp white horseradish, salt & pepper to taste.
    • Form well-mixed ingredients into 2 patties.
    • Place patties in skillet sprayed with cooking spray and preheated, and cook over medium heat 3 to 4 minutes per side until browned.

Dinner

  • Poached chicken breast: (268)
    • Pour into a stock pot or deep saute pan, 2 cups bottled water and 2 cups low-fat, low-sodium chicken broth, then bring to gentle boil.
    • Add 2 tbsp tricolor peppercorns and 8 oz. boneless, skinless chicken breast, ensuring liquid covers chicken.
    • Reduce heat and simmer for 12 minutes until chicken is fork-tender and no longer pink, but avoid overcooking.
  • Cauliflower mushroom mash: (44)
    • Heat small skillet over high heat, coat with cooking spray, add 1/2 cup sliced mushrooms and 1 tbsp chopped shallots, cook 2 to 3 minutes.
    • Place in food processor, cool slightly, then add 1 cup steamed cauliflower florets and 1 tsp whole-grain mustard, puree until smooth - add up to 2 tbsp water if mixture is too thick.
    • Stir in 1 tbsp chopped parsley and ground black pepper.
  • 1 1/2 cups mixed green salad (33)

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
  • Golay, A., Allaz, A. F., Ybarra, J., Bianchi, P., Saraiva, S., Mensi, N., ... & de Tonnac, N. (2000). Similar weight loss with low-energy food combining or balanced diets. International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity, 24(4), 492-496. Link
Last Updated 1 Jan 2015