How to Get Into 1100 Calorie Meal Plan: Effective With Amazing Results

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Taking an 1100 calorie meal plan daily is not the most strict diet plan, which could make it better and safer than several other diet plans. As it is said, it may not be good for specific groups of people. So, let’s get into depth at what comprises an 1100 calories-a-day diet to determine its potential harms and the best methods for enriching your dieting experience.

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An 1100 calorie meal plan isn’t for everyone, so it is fit for ‘small-framed women’ to follow this low-calorie diet plan. Moreover, the individual on this diet plan can bring in a few high-calorie diet days within the same period to maintain the balance.

Which foods to get in an 1100 calorie meal plan and which ones to exit could sound like a challenge, but it isn’t.

What Is an 1100 Calorie Meal Plan?

As the name represents, the 1100 calorie meal plan must consist of no more than 1100 calories daily.

While this is followed, the person should feed their body with all the essential nutrients.

If you are interested in some hardcore weight motives and want to lose that extra pound, this meal plan is rightly planned for you.

Still, before you move forward and incorporate this 1100 calorie meal plan into your daily routine, you must remember some essential facts discussed below.

Facts to Think About Before Going With an 1100 Calorie Meal Plan

1. Track Your Calories

Your daily calorie needs to depend highly on age, sex, height, weight, and physical activity graphs. If we talk adult women, they require somewhere around 1600 and 2400 calories daily.

On the other hand, men would need 2000 – 3000 calories a day in the same process. So, it’s a fact that whatever amount of weight you want to shed mostly relies on the number of calories your body requires daily.

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Hence, keeping track of your daily calorie consumption helps you to manage your 1100 calorie meal plan in the long run.

2. Bring the Most Out of Your Calories

You must be aware that you cannot eat more than an average of 1100 calories in this 1100 calorie meal plan, and this is where you have to make the most of your overall diet.

Choose food options that provide you with more nutritional value in lower calories. 

So, an 1100 calorie meal plan with a good amount of whole grains, lean proteins, fresh veggies, and fruits will yield better results than an 1100 calorie meal plan with junk food.

Once you get a grip along with the discipline, you have every option to burn some good weight in the whole method.

3. Maintain or Lose

How much weight you lose on an 1100 calorie meal plan will depend on how many calories you require to maintain your weight. This is because a person must build a 3500 calorie deficit, either by diet or exercise, to shed 1 pound of fat. If a person wishes to lose 10 pounds of weight in a month — which averages to about 2.25 pounds a week — a person must build a deficit of 1250 calories daily.

However, the American Academy of Family Physicians focuses that limiting calories too much is tougher to do long-term and must not be done without a doctor’s supervision to avoid malnutrition. Women must not go below 1200 calories, and men must not go below 1800 calories.

What Is the Normal Daily Calorie Intake?

People need varied calories depending on their age, BMI, and sex. According to the Dietary Guidelines for Americans, the calorie consumption for women must make up between 1600-2400 calories and a bit more for men – 2000-3000 calories. 

On the 1100 calorie diet, the number of pounds you shed will rely on the number of calories you require to maintain weight. One pound of fat equals 3500 calories, the main standard you must check when planning an 1100 calorie a day meal plan. 

For instance, if you target a rate of 2 pounds lost a week, which is the maximum suggested to lose a week, you will need to plan a weekly 7000 caloric deficit. Daily, this means you will be looking at limiting back on your daily caloric consumption by 1000 calories a day.

What to Eat for 1100 Calories a Day?

Once you have boosted your mind and discussed it with your doctor to try a low-calorie diet, the “what to eat” question becomes the most complicated task. As its name describes, the 1,100-calories-a-day meal plan takes no more than this number of calories. Although, what exactly you will be consuming is pretty flexible as nothing is said about the food options for this meal plan. So then, you may ask yourself: should I even limit myself in what I eat? 

The answer is definitely “yes.” Since you are not allowed to exceed 1,100 calories a day, you need to consume nutritious and low-calorie products. 

Let’s look at the list of foods with which you can alternate for those that are neither friendly nor suitable for the meal plan:

  • Fruits and veggies- These are food sources that are good in nutrients and fiber; these will help curb your appetite.
  • Lean protein foods and low-fat dairy- These consist of fish, skinless chicken, skimmed milk, etc., all good sources of protein that aid in weight loss. 
  • Whole grains- Apart from being rich in complex carbohydrates, whole grains contain a good number of nutrients, antioxidants, vitamins, and minerals crucial for a substantial meal.
  • Herbs and spices- They provide aroma and flavor to your food without adding calories. Just beware of spice mixes that could be high in sodium, leading to weight gain.
1100 Calorie Meal Plan
1100 Calorie Meal Plan

How to Plan Your Meals in an 1100 Calorie Meal Plan?

Planning and preparing your meal isn’t an easy job as far as an 1100 calorie meal plan is concerned. You would have to research to bring in the best food options on your plate.

Well, as a part of our utmost care and concern for our readers, let us make it all easy for you with our sample 1100 calorie meal plans below:

1100 Calorie Meal Plan



  • Half banana
  • One mug of Oat bran with eight oz of low-fat milk
  • One Black coffee


  • Two slices of Whole wheat bread 
  • One bowl of Sliced tomatoes and lettuce 
  • Two slices of Roasted beef
  • One cup of mixed fruits salad 

Evening snack

  • Any the seasoned fruit such as peach or apple
  • Eight to ten Almonds


  • One cup of Veggies salad 
  • One bowl of Freshly cooked macaroni pasta 
  • Half a cup of Tomato sauce

Total calories: 1100

At this moment, the body’s protein needs will be occupied by roasted beef, almonds, and oat bran, and the carbs will be brought about by oat bran, whole wheat bread, and pasta.

On the other side, fibers would be from all the fresh fruits and veggies within this 1100 calorie meal plan. You should also note that water should be taken in good amounts after every meal.



  • Two Whole wheat waffles 
  • One tablespoon of Peanut butter 
  • Two tablespoons of Maple syrup 
  • One cup of Mixed fruit salad 


  • One cup of Vegetable salad 
  • Two cups of Chicken breast 
  • One cup of Wheat crackers 


  • Any seasonal fruit of your choice


  • One cup of Fruit salad 
  • Three ounces of grilled chicken breast 
  • One cup of Green beans 

Total calories: 1107

In this meal plan, you will be getting the protein amount from food options such as Chicken breast and peanut butter.

In addition, the carbs will be transferred by whole wheat waffles and green beans. Moreover, the fiber needs will be fulfilled by fresh fruits and veggies included in the meal plan.

While keeping track of the nutritional amount, ensure to drink as much water as possible during the day.



  • Half a cup of Oat bran cereal
  • Three oz of Chicken breast without the skin 
  • Half a cup of Cooked cabbage 
  • Four to Five Roasted cashew nuts 


  • Half Sugar-free English muffins
  • A quarter cup of Cottage cheese 
  • Two oz of Ground roasted beef 
  • Seven to eight Almonds 


  • Two scoops of Protein shake 
  • Three by four cups of Blueberries 
  • One cup of Skimmed milk 


  • Two Egg whites 
  • One chapati
  • Half a tablespoon of Peanut oil 

Total calories: 1114

The protein sources within this 1100 calorie meal plan would be the chicken breast, cashew nuts, Protein shakes, cottage cheese, roasted beef, and egg whites.

On the other hand, the carbs will be supplied by Oat bran cereal and English muffins.

Moreover, fresh vegetables and fruits will provide fiber in the diet plan.



  • Half Banana 
  • One cup of bran cereal along with 8oz of 2% (trim) milk (250)
  • One black tea or coffee 
  • One glass of water


  • Two slices of wheat bread 
  • Five Slices of lettuce and tomato 
  • Five oz of lite mayonnaise
  • Two slices of roasted beef 
  • One cup of mixed fruit 
  • Twelve ounces of diet soft drink 


  • One medium-sized peach 


  • One small tossed salad with 2 tablespoons of lite dressing
  • One cup of cooked pasta 
  • Half a cup tomato sauce 
  • One Tbsp grated cheese 
  • Twelve ounces of water 


  • Twelve Almonds 



  • Two whole wheat low-fat waffles 
  • One pat butter 
  • Two tablespoons of maple syrup 
  • One cup of mixed fruit 
  • One glass of water


  • One large tossed salad with two tablespoons of lite dressing 
  • Three ounces of sliced chicken breast 
  • One serving (15 crackers) of low-fat wheat thin crackers 
  • Twelve ounces of water 


  • One medium-sized peach 


  • One small tossed salad with two tablespoons of dressing
  • Three ounces of grilled skinless chicken breast 
  • One cup of green beans 
  • One pat butter 
  • Twelve ounces of water 


  • Two graham crackers 



  • One cup of skim milk along with half a cup of shredded wheat


  •  Half a cup of beans along with one medium sweet potato 


  •  One small apple with one and a half ounces of provolone cheese 


  • Three ounces of salmon with a half cup of mixed veggies


  •  One small oat bran muffin along with one medium banana 


 You can follow the meal plan for Monday or could try some new recipes under 1100 calories.

Some Physical Activity on an 1100 Calories A Day Diet?

To build a caloric deficit, consuming less than you require is not the only thing you can do. You can also get involved in other weight-loss physical activities, such as physical exercises. Getting active is always a healthy and efficient method of burning calories. Vigorous physical activities, including jogging, swimming, skiing, and competitive sports, can work wonders for your body. Simultaneously, you can look for some of the high-intensity workouts that will help in initiating your fat-melting process.

 Primarily, you could burn around 400-600 or even more calories after an hour of such workouts. If you regularly go for such practices as high-intensity, high-calorie-burning workouts, consuming only 1,100 calories on those days may not be enough to stay healthy.

Suppose you are too busy each day and find it difficult to have the time and willingness to do high-intensity workouts. In that case, you could still find other methods to keep your lifestyle more active. Even such an effortless activity as brisk walking for 20-30 minutes could immediately impact your weight management process. Some other activities of medium-intensity like stretching, dancing, and hiking. An hour of these can aid in simultaneously burning up to 400 calories. 

Additionally, if you are used to traveling by car, you must think about walking the distance instead. So on, if you usually use an elevator, opt for walking up and down the staircase, as this is already regarded as moderate-intensity physical activity.  

Mixing physical activity and dieting is the easiest and most efficient way to build a caloric deficit. In other words, burning 600 calories does not need to be done by limiting your caloric intake. 

For instance, you can consume 300 calories less than usual and at the same time burn another 300 calories through moderate-intensity exercises.

Results of Eating 1100 Calories a Day?

First, an 1100 calorie diet is a low-calorie meal plan, meaning it consists of eating fewer calories than your body requires. On a low-calorie diet, the daily calorie consumption makes up 1,000-1,500 calories. 

By consuming only 1100 calories a day, you build a caloric deficit, which is a situation that can ultimately lead to weight loss. As a consequence of normal activity, you burn more calories than you eat, which is a natural way to lose pounds.

In the condition of the caloric deficit, your body is opting for alternative energy sources to ensure the proper regulation of the body’s systems. Fat accumulated in different body parts is a good alternative energy reserve to fuel you up. As your body transforms fat into energy, you will lose weight. 

However, it is not suggested to jump into the 1100 calories-a-day diet without preliminary preparation and a doctor’s advice. As each body is unique, the one-size-fits-all approach will not work here. One thousand one hundred calories are less than most people require daily to stay healthy and get all the nutrients they need. Low-calorie diets, in general, could be even riskier for those with specific medical conditions or pre-medical history. 

So, suppose you decide to opt for this diet. In that case, you should first talk to your doctor and dietician and undergo physical supervision. 

Another measure you must consider is whether you really weight. For instance, you could calculate your BMI to see how close you are to your ideal weight. Calculating your waist circumference is one easy step to measuring your body composition.

1100 Calories a Day for a Sedentary Lifestyle

Suppose you do not wish to do physical exercises and prefer to stick to a sedentary lifestyle. In that case, you are free to do it. Although, in this case, you would have to considerably limit the size of your portions so that you consume no more than 1100 calories at the end of each day.

 For this, you would be required to choose low-calorie foods. Frankly speaking, it is possible to follow 1100 calories a day meal plan without physical activity.

Is Eating 1100 Calories a Day Safe?

The 1100 calorie a day diet is not the simplest to follow, noticing you must cope with constant hunger. Being forced to remain away from food for a long duration, you will likely snap and break your diet. This can ultimately lead to rapid weight gain shortly after, making it hard for you to keep the shed pounds off. 

Additionally, the 1100 calories a day diet can be dangerous for the following groups of people:

  • Pregnant and breastfeeding women
  • Women who possess irregular menstrual cycles as of being underweight
  • People who have eating disorders
  • People under 18
  • Individuals who are already underweight

Is Eating 1100 Calories a Day Healthy?

A 1,100-calories-a-day diet can be unhealthy for your body because you do not get the right nutrients. Consuming minerals, vitamins, macros, and fiber in fewer amounts can lead to malnutrition, which negatively impacts your body’s systems.

 For example, when following an 1100 calories-a-day meal plan, you are at risk of losing muscle. Similarly, due to the lack of minerals, calcium in specific, your bones could get fragile, leading to osteoporosis and fractures in the long run.

Additionally, when you do not get essential nutrients, your metabolism slows down, and your body gets into survival mode. By doing this, your body reserves energy to fulfill vital functions. Gallstones are the next problem you could face when consuming around 1100 calories daily. This leads to acute abdominal pain, which could be removed only through surgery.

Yet another area that could suffer from the 1100 calories-a-day meal plan is your nervous system and brain. As you take fewer calories, you get insufficient fuel (glucose) for your body to work properly. If you stick to the 1,100-calories-a-day diet, you must not be surprised when you feel your brain is not functioning to its full potential. In addition, you could constantly feel exhausted.


However, limiting yourself to food options on the 1100 calorie a day meal plan is insignificant. It is suggested to do better meal planning. You must eat fruits and vegetables, whole grains, non-fat dairy, lean protein, herbs, and spices.

To enhance the effect of the 1100 calories a day you could opt for hiking, dancing, swimming, and other physical activities. Needless, if you prefer a sedentary lifestyle, you could avoid exercising and just focus on dieting. 

The safety and caution of the diet depend on your lifestyle, health, and physical appearance. You must not reduce your caloric consumption to 1100 calories a day if you are a(n):

  • Breastfeeding or pregnant woman
  • Minor
  • The woman who is suffering from irregular menstrual cycles
  • Underweight individual
  • An individual with eating disorders

Additionally, you must consult a doctor or nutritionist before starting the meal plan to avoid possible health problems, like gallstones, osteoporosis, etc. In addition, you must remember that when consuming less than is needed, you risk resulting in slow metabolism and brain. Overall, it is strongly suggested that you must undergo a medical examination to prevent possible problems.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Can I lose 1100 calories a day?

Answer: Losing 1100 calories per day can be excessive. It means that if you burn 1100 calories, you must eat an extra 100 calories a day to build a 1000-calorie deficit.

Question 2. How much weight can I lose by eating 1100 calories?

Answer: One can lose 2 pounds per week by eating 1100 calories.

Question 3. What meals are 1100 calories?

Answer: The following meals are under 1100 calories
Cereal and fruit
Apple and peanut butter
Croissant with jam
Mozzarella, avocado, and tomato salad
Cheese toast
Vegetable soup along with crusty bread roll
Roasted pork 
Fish with sweet potato wedges

Question 4. Is 1100 calories a day sustainable?

Answer:  No, 1100 calories a day is not sustainable as this diet can be unhealthy for your body primarily since you do not receive the right number of nutrients.

Question 5. Are 1100 calories enough for a woman?

Answer: No,1100 calories are not enough for a woman. An Adult woman requires between 1,600 and 2,400 calories.

Question 6. Can you lose 20 pounds in a month?

Answer: Yes, one can lose 20 pounds in a month, but it won’t be easy; one must be at a calorie deficit of about 17,500 calories per week.

Question 7. Is 1050 calories a day too little?

Answer: Yes, 1050 calories a day is too little.

Question 8. What are the minimum calories needed to survive? OR What is the bare minimum food to survive?

Answer: A minimum of 1,200 calories is needed daily to survive.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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