1100 calorie macro meal plan
In just a few clicks, generate your own 1100 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1125cal, 95g protein, 52g net carbs, 52g fat, 15g fiber per day) cannot be customized.
Day 1
1150cal, 102g protein, 54g net carbs, 50g fat, 16g fiber
1 serving(s) (217cal, 15p, 1c, 17f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 burger(s) (399cal, 37p, 28c, 15f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 chop(s) (233cal, 40p, 0c, 8f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 2
1100cal, 97g protein, 33g net carbs, 58g fat, 13g fiber
1 serving(s) (217cal, 15p, 1c, 17f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
5 1/3 oz (372cal, 34p, 6c, 23f)
2 serving(s) (63cal, 3p, 8c, 0f)
1 chop(s) (233cal, 40p, 0c, 8f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 3
1150cal, 95g protein, 35g net carbs, 62g fat, 18g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 container (107cal, 10p, 11c, 3f)
5 1/3 oz (372cal, 34p, 6c, 23f)
2 serving(s) (63cal, 3p, 8c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
Day 4
1125cal, 97g protein, 51g net carbs, 50g fat, 21g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 container (107cal, 10p, 11c, 3f)
4 oz (158cal, 26p, 0c, 6f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
Day 5
1075cal, 93g protein, 62g net carbs, 45g fat, 11g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
6 oz chicken (311cal, 43p, 5c, 13f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 stuffed pepper(s) (244cal, 27p, 5c, 12f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
Day 6
1075cal, 93g protein, 62g net carbs, 45g fat, 11g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
6 oz chicken (311cal, 43p, 5c, 13f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 stuffed pepper(s) (244cal, 27p, 5c, 12f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
Day 7
1125cal, 92g protein, 65g net carbs, 51g fat, 14g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 serving(s) (364cal, 33p, 32c, 10f)
1 slice(s) (115cal, 4p, 12c, 5f)
Grocery List (51 items)
Vegetables and Vegetable Products
Frozen sugar snap peas
5 1/3 cup (768g)
Cucumber
3/4 cucumber (8-1/4") (229g)
Frozen green beans
3 1/3 cup (403g)
Onion
3/4 medium (2-1/2" dia) (83g)
Bell pepper
3 1/2 large (575g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (157g)
Tomato puree
1/6 large can (119g)
Raw celery
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Fats and Oils
Oil
1/2 oz (18mL)
Olive oil
2 1/3 tbsp (35mL)
Balsamic vinaigrette
1 oz (30mL)
Salad dressing
2 tbsp (30mL)
Baked Products
Hamburger buns
1 bun(s) (51g)
Bread
1/4 lbs (128g)
Other
Teriyaki sauce
1 tbsp (15mL)
Cottage cheese & fruit cup
2 container (266g)
Italian seasoning
1 dash (0g)
Mixed greens
1 1/6 package (5.5 oz) (181g)
Guacamole, store-bought
3 tbsp (46g)
Diced tomatoes
1/4 can(s) (105g)
Beef Products
Ground beef (93% lean)
18 3/4 oz (533g)
Spices and Herbs
Sage
3/4 dash (0g)
Rosemary, dried
1/3 tsp (0g)
Seasoning salt
1 1/2 dash (1g)
Garlic powder
1/2 g (1g)
Thyme, dried
1 g (1g)
Black pepper
1 g (1g)
Salt
1/6 oz (6g)
Chili powder
2 tsp (5g)
Ground coriander
1 tsp (2g)
Brown deli mustard
1 tbsp (15g)
Fresh basil
4 tbsp leaves, whole (6g)
Taco seasoning mix
1 tsp (3g)
Legumes and Legume Products
Soy sauce
1 tsp (5mL)
Lentils, raw
4 tbsp (48g)
Pork Products
Pork chop, bone-in
2 chop (356g)
Fruits and Fruit Juices
Blueberries
1 cup (148g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
2 tsp (10mL)
Dairy and Egg Products
Eggs
9 large (450g)
Cheddar cheese
2 1/4 oz (64g)
Fresh mozzarella cheese
1 1/2 oz (43g)
Butter
1 tsp (5g)
Sweets
Honey
2 tsp (14g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 lbs (473g)
Boneless skinless chicken breast, raw
1 lbs (454g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Beverages
Water
1 3/4 cup(s) (422mL)
Cereal Grains and Pasta
Brown rice
1/4 cup (42g)
Long-grain white rice
1/4 cup (54g)
Soups, Sauces, and Gravies
Enchilada sauce
1/2 cup (120g)
lunch prep - 1 days

1. Teriyaki burgers
400 cals, 37p, 28c, 15f (per meal)
1/4 tsp (1mL)
1 bun(s) (51g)
1 tbsp (15mL)
4 slices (28g)
6 oz (170g)
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.

2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
dinner prep - 2 days

1. Seasoned broiled pork chops
235 cals, 40p, 0c, 8f (per meal)
1/4 tbsp (3mL)
2/3 dash (0g)
1/3 tsp (0g)
1 tsp (5mL)
1 1/3 dash (1g)
2/3 dash (0g)
2 chop (356g)
2/3 dash, leaves (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except the chops, and mix well with small whisk.
2
Brush mixture on chops and either:
3
GRILL: by searing on both sides and then cooking more slowly for 30 minutes or until done, brushing chops occasionally with the sauce.
4
OR BROIL: place chops on a broiler rack 5" from heat and broil about 12 minutes per side or until done.

2. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (384g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 2 days

1. Chili and cheese omelet
215 cals, 15p, 1c, 17f (per meal)
4 dash (1g)
4 dash (1g)
2 large (100g)
1 tsp (5mL)
1 tbsp, shredded (7g)
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.

2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days

1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.

2. Green beans
65 cals, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days

1. Hardboiled egg and avocado bowl
160 cals, 7p, 2c, 12f (per meal)
2 large (100g)
1/2 avocado(s) (101g)
1 tbsp chopped (10g)
1 tbsp, diced (9g)
1 dash (0g)
1 dash (0g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.

2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days

1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
lunch prep - 1 days

1. Balsamic chicken breast
160 cals, 26p, 0c, 6f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 tbsp (15mL)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
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.
2
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.

2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.

3. Olive oil drizzled green beans
70 cals, 1p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (81g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days

1. Taco stuffed peppers
245 cals, 27p, 5c, 12f (per meal)
3 tbsp, shredded (21g)
2 small (148g)
1 tsp (3g)
4 tbsp (63g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut tops off of peppers and discard the seeds. Set aside.
3
In a large skillet, brown the ground beef with some salt and pepper, 8-10 minutes.
4
Add in tomato puree, taco seasoning, and a small splash of water. Simmer for 2-4 minutes and turn off heat. Stir in about half of the cheese.
5
Scoop taco mixture into the peppers. Top with remaining cheese.
6
Bake for 20 minutes until peppers are tender. Serve.

2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.

3. Brown rice
75 cals, 2p, 16c, 1f (per meal)
1/4 cup (42g)
1 1/3 dash (1g)
1/2 cup(s) (105mL)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
breakfast prep - 3 days

1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch prep - 2 days

1. Enchilada chicken
310 cals, 43p, 5c, 13f (per meal)
4 tbsp, shredded (28g)
1/2 cup (120g)
1 tsp (3g)
1/2 tbsp (8mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Season chicken with chili powder and some salt.
3
Add oil to an ovenproof skillet and heat over medium heat. Add chicken and cook for about 3 minutes on each side until it's browned.
4
Pour in enchilada sauce and sprinkle cheese on top.
5
Bake for 15-20 minutes until chicken is done and cheese has melted into the sauce. Serve.

2. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
2/3 package (5.5 oz) (103g)
2 tbsp (30mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 cucumber (8-1/4") (201g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.

3. White rice
55 cals, 1p, 12c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days

1. Unstuffed peppers
365 cals, 33p, 32c, 10f (per meal)
5 oz (136g)
2 oz (57g)
1/4 can(s) (105g)
3/4 medium (89g)
1/4 large (38g)
2 tbsp (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Add beef, onions, and peppers to a skillet over medium heat and cook for about 10 minutes. Meat should be browned and vegetables lightly softened.
3
Mix in tomato puree, diced tomatoes, and the rice. Cover and cook for 10 more minutes. Season with a some salt and pepper and serve.

2. Simple garlic bread
115 cals, 4p, 12c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days

1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.

2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.