1100 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1100 calorie meal plan to lose fat/weight 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 (1125cals, 116g protein, 48g net carbs, 45g fat 14g fiber per day) cannot be customized.
Day 1
1150cals, 99g protein, 39g net carbs, 59g fat 16g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1 serving(s) (61cal, 7p, 0c, 4f)
6 oz shrimp (307cal, 38p, 8c, 12f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
Day 2
1100cals, 109g protein, 35g net carbs, 51g fat 13g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1 serving(s) (61cal, 7p, 0c, 4f)
Day 3
1175cals, 115g protein, 70g net carbs, 41g fat 15g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1 serving(s) (61cal, 7p, 0c, 4f)
1 serving(s) (304cal, 40p, 4c, 14f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
8 oz (316cal, 51p, 1c, 12f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 4
1125cals, 111g protein, 72g net carbs, 39g fat 13g fiber per day
1 serving(s) (304cal, 40p, 4c, 14f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
8 oz (316cal, 51p, 1c, 12f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 5
1075cals, 104g protein, 57g net carbs, 40g fat 16g fiber per day
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 container (139cal, 20p, 8c, 3f)
Day 6
1100cals, 130g protein, 33g net carbs, 44g fat 12g fiber per day
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 container (139cal, 20p, 8c, 3f)
Day 7
1100cals, 144g protein, 32g net carbs, 39g fat 11g fiber per day
10 oz (370cal, 64p, 2c, 12f)
2 carrots(s) (106cal, 1p, 10c, 5f)
Grocery List (43 items)
Vegetables and Vegetable Products
Zucchini
1 1/2 medium (294g)
Garlic
3/4 clove (2g)
Fresh spinach
4 1/2 cup(s) (131g)
Frozen green beans
1 1/3 cup (161g)
Edamame, frozen, shelled
1/2 cup (59g)
Beets, precooked (canned or refrigerated)
8 beet(s) (400g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Onion
3/8 small (26g)
Tomatoes
6 tbsp, chopped (68g)
Frozen broccoli
2 cup (182g)
Carrots
2 large (144g)
Fats and Oils
Oil
2 oz (62mL)
Olive oil
2 1/2 tsp (12mL)
Balsamic vinaigrette
2 1/2 oz (75mL)
Salad dressing
3 tbsp (45mL)
Marinade sauce
10 tbsp (151mL)
Fruits and Fruit Juices
Lemon juice
3/4 tbsp (11mL)
Limes
1/2 fruit (2" dia) (34g)
Lime juice
1/2 tbsp (8mL)
Avocados
3/4 avocado(s) (151g)
Orange
2 orange (308g)
Soups, Sauces, and Gravies
Vegetable broth
1/6 cup(s) (mL)
Finfish and Shellfish Products
Shrimp, raw
14 oz (397g)
Canned tuna
1 1/2 can (258g)
Dairy and Egg Products
Whole milk
2 3/4 cup(s) (660mL)
Egg whites
3/4 cup (182g)
Eggs
4 large (200g)
Legumes and Legume Products
Refried beans
3/4 cup (182g)
Hummus
5 tbsp (75g)
Other
Guacamole, store-bought
6 tbsp (93g)
Italian seasoning
4 dash (2g)
Mixed greens
2 1/2 cup (75g)
Protein greek yogurt, flavored
2 container (300g)
Baked Products
Bread
1/3 lbs (160g)
Spices and Herbs
Curry powder
2 tbsp (13g)
Salt
10 1/4 g (10g)
Cajun seasoning
1/2 tbsp (3g)
Black pepper
1/8 oz (1g)
Lemon pepper
2 tsp (4g)
Poultry Products
Chicken wings, with skin, raw
1 1/3 lbs (605g)
Boneless skinless chicken breast, raw
4 lbs (1802g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Beverages
Water
2/3 cup(s) (159mL)
dinner prep - 1 days
1. Zoodles with lemon garlic shrimp
307cal, 38p, 8c, 12f (per meal)
1 1/2 medium (294g)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
1/6 cup(s) (mL)
3/4 clove (2g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pan over medium heat. Add garlic and shrimp in even layer and season with salt/pepper to taste. Cook for 1-2 minutes on each side until shrimp is fully cooked and pink. Remove shrimp and set aside.
2
Add broth and lemon juice to the pan and simmer for 2-3 minutes. Add in spiralized zucchini and toss in broth. Cook for about 1 minute until warmed through.
3
Add shrimp back in and serve.
breakfast prep - 3 days
1. Southwest avocado toast
193cal, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Indian chicken wings
440cal, 39p, 0c, 30f (per meal)
2 tbsp (13g)
1/2 tbsp (8g)
1 1/3 lbs (605g)
1 tsp (5mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Green beans
32cal, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Cajun lime shrimp
215cal, 46p, 1c, 3f (per meal)
1/2 tbsp (8mL)
1/2 fruit (2" dia) (34g)
1/2 tbsp (3g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix together the Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add the shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.
2
Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.
3
Cook the shrimp on grill or in pan until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
4
Serve.
dinner prep - 2 days
1. Balsamic chicken breast
316cal, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
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. Brown rice
115cal, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
Recipe has been scaled from original by 0.33x. 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.
3. Edamame & beet salad
86cal, 5p, 6c, 4f (per meal)
1/2 cup (59g)
1 tbsp (15mL)
2 beet(s) (100g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
304cal, 40p, 4c, 14f (per meal)
3/4 lbs (340g)
3 tbsp (45mL)
2 tsp (10mL)
4 cup(s) (120g)
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
breakfast prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
lunch prep - 1 days
1. Basic chicken breast
238cal, 38p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.38x. 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. Beets
145cal, 5p, 24c, 1f (per meal)
6 beet(s) (300g)
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
dinner prep - 2 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3/8 small (26g)
6 tbsp, chopped (68g)
1 1/2 can (258g)
1 1/2 cup (45g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 2 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. 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
29cal, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
dinner prep - 1 days
1. Lemon pepper chicken breast
370cal, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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. Roasted carrots
106cal, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.