1100 calorie macro meal plan
Table of Contents
Overview
This 1100-calorie macro meal plan gives a clear, practical approach to a calorie-controlled nutrition plan. You can use it two ways: Option 1 lets you generate your own customizable meal plan (pick recipes, swap or randomize meals) to match your tastes and schedule; Option 2 provides a pre-made PDF weekly plan (approx. 1100 kcal, ~98 g protein, ~76 g net carbs, ~40 g fat and ~15 g fiber per day) if you prefer a ready-to-follow diet plan. The weekly plan includes a full grocery list and easy recipes so meal prep is straightforward for the whole week.
The sample weekly plan focuses on high-protein meals and balanced macros across breakfast, lunch and dinner with snacks. Expect simple recipes like roasted cod, lemon-pepper chicken, white chicken chili and vegetable sides, plus convenient breakfasts such as cottage cheese and fruit or omelets. Whether you follow the pre-made PDF nutrition plan exactly or use the meal planner to build your own weekly plan, the structure encourages portion control, consistent macros, and menu variety to keep you satisfied and on track.
Following this meal plan consistently can support gradual weight loss and improved body composition by maintaining a calorie deficit while supplying ample protein to help preserve lean muscle. Other benefits may include steadier energy levels, better appetite control from higher protein and fiber, and less time spent deciding what to eat thanks to the included grocery list and recipes. Use the customizable option to tailor the diet plan to food preferences or allergies, or download the pre-made PDF for a quick, plug-and-play nutrition plan.
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 (1100cals, 98g protein, 76g net carbs, 40g fat 15g fiber per day) cannot be customized.
Day 1
1125cals, 93g protein, 68g net carbs, 49g fat 11g fiber per day
4 cracker(s) (68cal, 1p, 9c, 3f)
1 container (131cal, 14p, 13c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (297cal, 40p, 0c, 15f)
2 serving(s) (125cal, 2p, 9c, 7f)
Day 2
1100cals, 97g protein, 90g net carbs, 33g fat 13g fiber per day
4 cracker(s) (68cal, 1p, 9c, 3f)
1 container (131cal, 14p, 13c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
4 oz (159cal, 25p, 0c, 6f)
3/4 cup(s) (100cal, 2p, 1c, 9f)
1 serving(s) (201cal, 7p, 40c, 0f)
6 oz (222cal, 38p, 1c, 7f)
1 cup(s) (70cal, 3p, 2c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
Day 3
1100cals, 97g protein, 90g net carbs, 33g fat 13g fiber per day
4 cracker(s) (68cal, 1p, 9c, 3f)
1 container (131cal, 14p, 13c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
4 oz (159cal, 25p, 0c, 6f)
3/4 cup(s) (100cal, 2p, 1c, 9f)
1 serving(s) (201cal, 7p, 40c, 0f)
6 oz (222cal, 38p, 1c, 7f)
1 cup(s) (70cal, 3p, 2c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
Day 4
1075cals, 112g protein, 60g net carbs, 35g fat 20g fiber per day
1 serving(s) (293cal, 31p, 23c, 7f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
8 oz (283cal, 50p, 1c, 8f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 cup(s) (58cal, 5p, 4c, 0f)
Day 5
1125cals, 101g protein, 76g net carbs, 38g fat 19g fiber per day
6 oz (224cal, 38p, 0c, 8f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
2/3 serving(s) (347cal, 38p, 30c, 6f)
1/2 serving(s) (131cal, 2p, 10c, 8f)
Day 6
1125cals, 91g protein, 70g net carbs, 47g fat 17g fiber per day
1/2 serving(s) (177cal, 11p, 8c, 10f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 container (139cal, 20p, 8c, 3f)
2/3 serving(s) (347cal, 38p, 30c, 6f)
1/2 serving(s) (131cal, 2p, 10c, 8f)
Day 7
1075cals, 92g protein, 74g net carbs, 42g fat 12g fiber per day
1/2 serving(s) (177cal, 11p, 8c, 10f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 container (139cal, 20p, 8c, 3f)
1 1/3 serving(s) (392cal, 39p, 41c, 6f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
Grocery List (52 items)
Spices and Herbs
Salt
1/8 oz (4g)
Black pepper
1/8 oz (1g)
Lemon pepper
3/4 tbsp (5g)
Ground cumin
1/4 tbsp (1g)
Thyme, dried
1/2 tbsp, ground (2g)
Cayenne pepper
1 pinch (0g)
Beverages
Water
2 1/2 cup(s) (593mL)
Legumes and Legume Products
Lentils, raw
10 tbsp (120g)
Canned great northern beans
2/3 can (~15 oz) (283g)
Fats and Oils
Oil
1 oz (35mL)
Olive oil
1 1/4 oz (41mL)
Marinade sauce
4 tbsp (60mL)
Salad dressing
3/4 tbsp (11mL)
Dairy and Egg Products
Butter
1 3/4 tbsp (25g)
Eggs
6 large (300g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Feta cheese
4 tbsp, crumbled (38g)
Goat cheese
1 oz (28g)
Vegetables and Vegetable Products
Garlic
1 1/4 clove(s) (4g)
Onion
1/2 medium (2-1/2" dia) (55g)
Bell pepper
1 large (164g)
Frozen broccoli
1 1/2 lbs (666g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Brussels sprouts
1 cup, shredded (50g)
Kale leaves
1/4 bunch (43g)
Collard greens
4 oz (113g)
Sun-dried tomatoes
1 oz (28g)
Zucchini
1 large (323g)
Tomatoes
2 tbsp cherry tomatoes (19g)
Beef Products
Sirloin steak, raw
4 oz (113g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (227g)
Shrimp, raw
1/3 lbs (151g)
Other
Cottage cheese & fruit cup
3 container (510g)
Flavored quinoa mix
1/4 package (4.9 oz) (35g)
Guacamole, store-bought
4 tbsp (62g)
Chicken breast tenderloins, raw
6 oz (170g)
Protein greek yogurt, flavored
2 container (300g)
Mixed greens
3/4 cup (23g)
Fruits and Fruit Juices
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Avocados
1/4 avocado(s) (50g)
Lemon
1/4 small (15g)
Baked Products
Crackers
12 crackers (42g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1123g)
Cereal Grains and Pasta
Instant couscous, flavored
5/6 box (5.8 oz) (137g)
Snacks
Tortilla chips
1 oz (28g)
Soups, Sauces, and Gravies
Salsa verde
2/3 cup (171g)
Chicken broth
2 cup(s) (mL)
Pasta sauce
4 tbsp (65g)
Sweets
Honey
2 tsp (14g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/3 pouch (~5.6 oz) (53g)
lunch prep - 1 days
1. Steak Bites
282cal, 23p, 1c, 21f (per meal)
1/4 tbsp (4mL)
1/4 tbsp (4g)
1/2 clove(s) (2g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Lentils
174cal, 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.
dinner prep - 1 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Sauteed peppers and onions
125cal, 2p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
breakfast prep - 3 days
1. Crackers
68cal, 1p, 9c, 3f (per meal)
12 crackers (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. 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. Lemon pepper chicken breast
222cal, 38p, 1c, 7f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
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.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Lentils
87cal, 6p, 13c, 0f (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 broccoli
70cal, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Basic chicken breast
159cal, 25p, 0c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of 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.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: 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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Couscous
201cal, 7p, 40c, 0f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Buttered broccoli
100cal, 2p, 1c, 9f (per meal)
1 1/2 tbsp (21g)
3/4 dash (0g)
1 1/2 cup (137g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Marinaded chicken breast
283cal, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Broccoli
58cal, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
3. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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.
breakfast prep - 2 days
1. English bubble & squeak
107cal, 4p, 14c, 2f (per meal)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 tbsp (35g)
1 tsp (5mL)
1 cup, shredded (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with a dollop of Greek yogurt.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 1 days
1. Chicken-broccoli-quinoa bowl
293cal, 31p, 23c, 7f (per meal)
1/4 package (4.9 oz) (35g)
1/4 package (71g)
1/2 tsp (3mL)
1 dash, ground (0g)
1 dash (1g)
4 oz (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa and broccoli according to the instructions on their packaging.
2
Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
3
Add the chicken to the skillet and cook 7-10 minutes until cooked through.
4
Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 small (15g)
1/4 bunch (43g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. White chicken chili soup
347cal, 38p, 30c, 6f (per meal)
1/2 lbs (227g)
2/3 cup (171g)
2/3 can (~15 oz) (283g)
1/4 tbsp (1g)
2 cup(s) (mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
In a new pot, add broth, chicken, beans, salsa, and cumin over medium-high heat and stir.
4
Allow to cook for about 5 minutes. Serve.
5
*Crock pot method: Add all ingredients (including the uncooked chicken) into the crock pot. Cook on low for 6-8 hours, or high for 3-4. Once finished, shred the chicken with two forks and serve.
2. Chips and guacamole
132cal, 2p, 10c, 8f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve guacamole with the tortilla chips.
lunch prep - 1 days
1. Basic chicken breast tenderloins
224cal, 38p, 0c, 8f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season tenderloins with salt, pepper, or your favorite seasoning blend.
2
Stove: Heat oil in a skillet or grill pan over medium heat and cook tenderloins for 3-4 minutes per side until golden brown and cooked through. Oven: Preheat the oven to 400°F (200°C), place tenderloins on a baking sheet, and bake for 15-20 minutes or until internal temperature reaches 165°F (74°C).
2. Couscous
101cal, 4p, 20c, 0f (per meal)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 2 days
1. Spicy sun dried tomato and feta omelet
177cal, 11p, 8c, 10f (per meal)
1/4 tbsp, ground (1g)
1/2 pinch (0g)
1/4 tsp (1mL)
2 tbsp, crumbled (19g)
1/2 oz (14g)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Break the eggs into a small bowl and scramble them. Mix in thyme, cayenne, and some pepper.
2
Heat the oil in a frying pan and add the egg mixture, making an even layer.
3
Sprinkle the rest of the ingredients over the egg and let it cook for a minute or two.
4
Using a spatula, flip half of the omelette onto the other half and continue cooking for another minute or two until fully cooked. Serve.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Goat cheese and marinara stuffed zucchini
96cal, 5p, 5c, 5f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Shrimp-broccoli-rice bowl
392cal, 39p, 41c, 6f (per meal)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 lbs (151g)
1/3 package (95g)
1/3 pouch (~5.6 oz) (53g)
1 tsp (5mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Simple mixed greens and tomato salad
38cal, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.