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

Generate 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: Sample plan

This sample plan (1125cal, 110g protein, 65g net carbs, 42g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Protein bar
Avocado tuna salad sandwich, string cheese
Cajun tilapia, bread and butter
Tue
Wed
Italian baked tilapia, simple mixed greens and tomato salad, bread and butter
Thu
Simple chicken breast, simple mixed greens salad, lima beans
Fri
Walnut almond trail mix, cottage cheese and pineapple
Sat
Cajun cod, simple mixed greens salad, bread and butter
Chicken enchilada casserole, milk
Spices and Herbs
Black pepper
3/16 oz (5g)
Salt
2/5 oz (11g)
Cajun seasoning
1/4 oz (8g)
Garlic powder
2 dash (1g)
Fruits and Fruit Juices
Lime juice
1/4 tbsp (4mL)
Avocados
3/8 avocado(s) (75g)
Canned pineapple
4 tbsp, chunks (45g)
Raisins
1 tbsp (not packed) (9g)
Finfish and Shellfish Products
Canned tuna
3/4 can (~6 oz) (129g)
Tilapia, raw
2 1/2 lb (1092g)
Cod, raw
6 oz (170g)
Baked Products
Bread
10 slice (320g)
Corn tortilla
2 tortilla, medium (approx 6" dia) (52g)
Vegetables and Vegetable Products
Onion
1 1/4 small (92g)
Canned crushed tomatoes
1 can (14.5 oz) (456g)
Tomatoes
3/4 cup cherry tomatoes (112g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Dairy and Egg Products
String cheese
9 stick (252g)
Butter
2 1/3 tbsp (32g)
Lowfat cottage cheese
1 cup (226g)
Whole milk
2/3 cup (161mL)
Mexican blend cheese
4 tbsp shredded (28g)
Fats and Oils
Oil
5/12 oz (12mL)
Salad dressing
1/2 cup (135mL)
Olive oil
1 tbsp (15mL)
Other
Protein bar (20g protein)
4 bar (200g)
Italian seasoning
1 tbsp (12g)
Mixed greens
9 cup (270g)
Chocolate chips
1 tbsp (14g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/4 lb (533g)
Nut and Seed Products
Walnuts
2 tbsp, chopped (15g)
Almonds
2 tbsp, whole (18g)
Soups, Sauces, and Gravies
Enchilada sauce
6 tbsp (90g)
lunch prep - 3 days
1. Avocado tuna salad sandwich
185 cals, 14p, 13c, 7f (per meal)
  • ,
  • Black pepper
    3/4 dash (0g)
  • Salt
    3/4 dash (0g)
  • Lime juice
    1/4 tbsp (4mL)
  • Avocados
    3/8 avocado(s) (75g)
  • Canned tuna, drained
    3/4 can (~6 oz) (129g)
  • Bread
    3 slice (96g)
  • Onion, minced
    3/16 small (13g)
  • Recipe has been scaled from original by 0.75x. 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
    Place mixture in between bread slices and serve.
    2. String cheese
    250 cals, 20p, 5c, 17f (per meal)
  • ,
  • String cheese
    3 stick (84g)
  • dinner prep - 2 days
    1. Cajun tilapia
    200 cals, 34p, 1c, 7f (per meal)
  • ,
  • Tilapia, raw
    3/4 lb (336g)
  • Oil
    1/2 tbsp (8mL)
  • Cajun seasoning
    1/2 tbsp (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • ,
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    breakfast prep - 4 days
    1. Protein bar
    245 cals, 20p, 26c, 5f (per meal)
  • ,
  • Protein bar (20g protein)
    1 bar (50g)
  • dinner prep - 3 days
    1. Italian baked tilapia
    315 cals, 53p, 11c, 5f (per meal)
  • ,
  • Onion, chopped
    1 small (79g)
  • Italian seasoning
    1 tbsp (12g)
  • Tilapia, raw
    1 3/4 lb (756g)
  • Canned crushed tomatoes
    1 can (14.5 oz) (456g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1 tsp, ground (3g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375 F (190 C).
    2
    Heat olive oil on medium high in an oven-proof pan.
    3
    Add onion and cook 8 minutes until soft and brown.
    4
    Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
    5
    Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.
    6
    Serve.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Mixed greens
    4 1/2 cup (135g)
  • Tomatoes
    3/4 cup cherry tomatoes (112g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    3. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Butter
    4 dash (2g)
  • Bread
    1/2 slice (16g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 2 days
    1. Simple chicken breast
    320 cals, 51p, 1c, 13f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • Salt
    1 tsp (6g)
  • Black pepper
    1 tsp, ground (2g)
  • Olive oil
    1 tbsp (15mL)
  • Garlic powder
    2 dash (1g)
  • 1
    First, rub the chicken with olive oil and seasonings. 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.
    13
    ALL
    14
    Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    3 cup (90g)
  • Salad dressing
    3 tbsp (45mL)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    3. Lima beans
    75 cals, 5p, 10c, 0f (per meal)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    2 dash (2g)
  • Lima beans, frozen
    1/2 package (10 oz) (142g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    breakfast prep - 2 days
    1. Walnut almond trail mix
    160 cals, 4p, 9c, 11f (per meal)
  • ,
  • Walnuts
    2 tbsp, chopped (15g)
  • Almonds
    2 tbsp, whole (18g)
  • Chocolate chips
    1 tbsp (14g)
  • Raisins
    1 tbsp (not packed) (9g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Mix the ingredients together. Sore any leftovers in a cool area.
    2. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1 cup (226g)
  • Canned pineapple, drained
    4 tbsp, chunks (45g)
  • 1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    dinner prep - 1 days
    1. Chicken enchilada casserole
    355 cals, 30p, 28c, 12f (per meal)
  • Boneless skinless chicken breast, raw
    3 oz (85g)
  • Mexican blend cheese
    4 tbsp shredded (28g)
  • Enchilada sauce
    6 tbsp (90g)
  • Corn tortilla
    2 tortilla, medium (approx 6" dia) (52g)
  • Recipe has been scaled from original by 0.25x. 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
    Preheat oven to 350 F (180 C) and grease a 2-quart baking dish.
    4
    In a large bowl, mix shredded chicken, half of the enchilada sauce and half of the cheese.
    5
    Place half of the tortillas at the bottom of the dish and tear/overlap until bottom is covered.
    6
    Top with about half of the chicken mixture and drizzle a little bit of the enchilada sauce on top.
    7
    Repeat tortilla/chicken/enchilada sauce layers once more.
    8
    Cover dish, place in oven, and cook for 30 minutes.
    9
    Uncover and sprinkle remaining cheese on top and cook for an additional 5-10 minutes.
    10
    Serve.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • Whole milk
    2/3 cup (160mL)
  • lunch prep - 1 days
    1. Cajun cod
    185 cals, 31p, 2c, 6f (per meal)
  • Cod, raw
    6 oz (170g)
  • Cajun seasoning
    2 tsp (5g)
  • Oil
    1 tsp (5mL)
  • 1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    1 1/2 cup (45g)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • 1
    Mix greens and dressing in a small bowl. Serve.
    3. Bread and butter
    170 cals, 6p, 18c, 7f (per meal)
  • Butter
    1/2 tbsp (7g)
  • Bread
    1 1/2 slice (48g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again