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

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 (1100cal, 113g protein, 71g net carbs, 34g fat, 14g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Applesauce , string cheese
Cajun cod, broccoli
Pan fried tilapia, mixed vegetables
Tue
Wed
Cajun tilapia, brown rice, sauteed corn & lima beans w/ shallot
Honey dijon pork tenderloin, buttered lima beans
Thu
Fri
Boiled eggs, fruit juice, strawberries
Sat
Simple cobb salad, orange, sunflower seeds
Parmesan crusted tilapia, broccoli
Finfish and Shellfish Products
Cod, raw
27 oz (765g)
Tilapia, raw
2 3/4 lb (1260g)
Spices and Herbs
Cajun seasoning
1 oz (25g)
Black pepper
3/16 oz (5g)
Salt
1/2 oz (16g)
Fresh thyme
1/2 tbsp (1g)
Dijon mustard
3 tbsp (45g)
Paprika
1/4 tbsp (2g)
Fats and Oils
Oil
1 oz (33mL)
Olive oil
3 tbsp (43mL)
Balsamic vinaigrette
1 tbsp (14mL)
Vegetables and Vegetable Products
Frozen broccoli
6 cup (546g)
Frozen mixed veggies
2 cup (270g)
Frozen corn kernels
3/4 cup (102g)
Lima beans, frozen
1 1/6 package (10 oz) (333g)
Shallots
1/2 tbsp chopped (5g)
Onion
1 1/2 small (105g)
Romaine lettuce
1 1/2 cup shredded (71g)
Tomatoes
2 tbsp cherry tomatoes (19g)
Fruits and Fruit Juices
Applesauce
8 to-go container (~4 oz) (976g)
Strawberries
2 cup, whole (288g)
Fruit juice
8 fl oz (240mL)
Oranges
1 orange (154g)
Dairy and Egg Products
String cheese
4 stick (112g)
Butter
1 tbsp (14g)
Eggs
4 1/2 medium (198g)
Parmesan cheese
1/4 cup (28g)
Blue cheese
2 tbsp, crumbled, not packed (17g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Beverages
Water
1 cup(s) (237mL)
Sweets
Honey
3 tbsp (63g)
Pork Products
Pork tenderloin, raw
1 1/2 lb (680g)
Nut and Seed Products
Sunflower kernels
3/4 oz (21g)
Sausages and Luncheon Meats
Ham cold cuts
1 1/2 oz (43g)
lunch prep - 2 days
1. Cajun cod
420 cals, 69p, 5c, 14f (per meal)
  • ,
  • Cod, raw
    27 oz (765g)
  • Cajun seasoning
    3 tbsp (20g)
  • Oil
    1 1/2 tbsp (23mL)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    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. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • ,
  • Frozen broccoli
    4 cup (364g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Pan fried tilapia
    335 cals, 51p, 1c, 14f (per meal)
  • ,
  • Tilapia, raw
    1 lb (504g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Mixed vegetables
    95 cals, 4p, 13c, 1f (per meal)
  • ,
  • Frozen mixed veggies
    2 cup (270g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 4 days
    1. Applesauce
    115 cals, 0p, 25c, 0f (per meal)
  • Applesauce
    2 to-go container (~4 oz) (244g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • lunch prep - 3 days
    1. Cajun tilapia
    200 cals, 34p, 1c, 7f (per meal)
  • ,
  • Tilapia, raw
    1 lb (504g)
  • Oil
    3/4 tbsp (11mL)
  • Cajun seasoning
    3/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. 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. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • Brown rice
    1/2 cup (95g)
  • Salt
    3 dash (2g)
  • Water
    1 cup(s) (237mL)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    3. Sauteed corn & lima beans w/ shallot
    120 cals, 4p, 12c, 5f (per meal)
  • Olive oil
    1 tbsp (15mL)
  • Frozen corn kernels
    3/4 cup (102g)
  • Lima beans, frozen
    3/4 cup (120g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Shallots
    1/2 tbsp chopped (5g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Add the oil to a large skillet over medium-high heat.
    2
    Add the shallot and cook for about 1-2 minutes, until soft.
    3
    Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
    4
    Serve.
    dinner prep - 3 days
    1. Honey dijon pork tenderloin
    330 cals, 49p, 21c, 5f (per meal)
  • ,
  • Honey
    3 tbsp (63g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (5g)
  • Onion, thinly sliced
    1 1/2 small (105g)
  • Fresh thyme, minced
    1/2 tbsp (1g)
  • Dijon mustard
    3 tbsp (45g)
  • Pork tenderloin, raw
    1 1/2 lb (680g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C). Grease a baking dish.
    2
    In a small bowl whisk together thyme, mustard, and honey.
    3
    Place onion slices evenly at the bottom of the dish.
    4
    Season pork with salt and pepper and place on top of onion.
    5
    Spread half of mustard mixture over the pork.
    6
    Cover dish and cook for 25 minutes.
    7
    Remove cover and spread remaining half of mustard mixture over the pork again.
    8
    Place under the broiler for 5 minutes until crust forms on top and pork is fully cooked.
    9
    Remove from oven and allow meat to rest briefly before serving.
    2. Buttered lima beans
    110 cals, 5p, 10c, 4f (per meal)
  • Lima beans, frozen
    3/4 package (10 oz) (213g)
  • Salt
    3 dash (2g)
  • Butter
    1 tbsp (14g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in butter, salt, and pepper; stir until butter is melted.
    3
    Serve.
    breakfast prep - 2 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    4 medium (176g)
  • 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.
    2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • 3. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    2 cup, whole (288g)
  • dinner prep - 1 days
    1. Parmesan crusted tilapia
    410 cals, 59p, 4c, 17f (per meal)
  • Tilapia, raw
    1/2 lb (252g)
  • Olive oil
    1 tsp (6mL)
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Parmesan cheese, grated
    1/4 cup (28g)
  • Paprika
    1/4 tbsp (2g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 degrees F (200 degrees C).
    2
    Line a baking sheet with aluminum foil.
    3
    Whisk Parmesan cheese, paprika, parsley (optional), salt, and pepper together in a shallow dish.
    4
    Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
    5
    Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
    2. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • Frozen broccoli
    2 cup (182g)
  • 1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Simple cobb salad
    195 cals, 15p, 4c, 13f (per meal)
  • Ham cold cuts, shredded
    1 1/2 oz (43g)
  • Eggs, hard boiled and quartered
    1/2 medium (22g)
  • Romaine lettuce
    1 1/2 cup shredded (71g)
  • Blue cheese
    2 tbsp, crumbled, not packed (17g)
  • Tomatoes
    2 tbsp cherry tomatoes (19g)
  • Balsamic vinaigrette
    1 tbsp (15mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Mix ingredients together in a large bowl.
    2
    Dress when ready to serve.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • Oranges
    1 orange (154g)
  • 3. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    3/4 oz (21g)
  • 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