1100 calorie intermittent fasting meal plan

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

STOVETOP

Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

Set oven to broil and preheat on high.

Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

Preheat oven to 400 F (200 C) and grease a baking sheet.

Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).

Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.

Whisk honey and mustard together in a small bowl. Set aside.

Season chicken with some salt/pepper.

Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.

When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.

Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.

In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.

Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.

Prepare according to instructions on package.

Prepare according to instructions on package.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

Rub pork with cajun seasoning and some salt (if needed, depending on how salty your cajun seasoning is).

Heat oil in a large skillet over medium-high heat. Add onion and jalapeno and cook until tender, about 2 minutes. Push mixture over to one side of the skillet.

Add the pork chops to the open side of the skillet. Cook 3 minutes on each side until browned.

Add canned tomatoes to the skillet and stir, incorporating with the onion/jalapeno mixture. Bring to a simmer, reduce heat to low and cover. Cook for 6-8 minutes until pork is no longer pink inside.

Serve pork chops with sauce spooned on top.

Prepare sugar snap peas according to instructions on package.

Drizzle with olive oil and season with salt and pepper.

Rub chicken thighs with oil, salt, pepper, and seasonings of choice.

Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).

Serve.

Prepare according to instructions on package.

Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.

Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.

Spread sweet potatoes evenly over the baking sheet.

Cook in the oven for about 30 minutes until golden.

Remove from oven and serve.

Season pork chops with salt and pepper.

In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.

Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.

Serve.

OVEN:

Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.

Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.

MICROWAVE:

Scrub the potato, and prick several time with the tines of a fork. Place on a plate.

Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.

Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.

Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.