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: Sample plan
This sample plan (1100cal, 114g 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
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Cajun cod, broccoli
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|
Pan fried tilapia, mixed vegetables
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Tue |
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Wed |
Honey dijon pork tenderloin, buttered lima beans
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Thu |
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Fri |
Boiled eggs, fruit juice, strawberries
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Sat |
Simple cobb salad, orange, sunflower seeds
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Parmesan crusted tilapia, broccoli
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|
Finfish and Shellfish Products
Cod, raw
1 2/3 lbs (765g)
Tilapia, raw
3 lbs (1260g)
Spices and Herbs
Cajun seasoning
1 oz (25g)
Black pepper
5 1/2 g (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 (34mL)
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
5 medium (222g)
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 lbs (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
1 2/3 lbs (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 lbs (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 lbs (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 lbs (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
140 cals, 13p, 1c, 10f (per meal)
Eggs
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.
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 lbs (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)