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 (1100cal, 100g protein, 46g net carbs, 51g fat, 14g fiber per day) cannot be customized.
Day 1
1150cal, 97g protein, 61g net carbs, 51g fat, 13g fiber
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
Day 2
1125cal, 101g protein, 65g net carbs, 43g fat, 16g fiber
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (294cal, 18p, 14c, 17f)
1 container(s) (155cal, 12p, 16c, 4f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
Day 3
1125cal, 100g protein, 58g net carbs, 50g fat, 11g fiber
2 eggs (198cal, 13p, 2c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 sandwich(es) (294cal, 18p, 14c, 17f)
1 container(s) (155cal, 12p, 16c, 4f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
Day 4
1125cal, 102g protein, 66g net carbs, 42g fat, 17g fiber
2 eggs (198cal, 13p, 2c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (309cal, 31p, 6c, 18f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
1 1/2 serving(s) (472cal, 47p, 46c, 9f)
Day 5
1050cal, 101g protein, 27g net carbs, 54g fat, 14g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 serving(s) (309cal, 31p, 6c, 18f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
6 oz chicken (311cal, 43p, 5c, 13f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 6
1025cal, 97g protein, 25g net carbs, 56g fat, 10g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 meatloaves (279cal, 33p, 6c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
6 oz chicken (311cal, 43p, 5c, 13f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 7
1100cal, 101g protein, 22g net carbs, 62g fat, 14g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 meatloaves (279cal, 33p, 6c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Grocery List (47 items)
Dairy and Egg Products
String cheese
2 stick (56g)
Butter
1/2 tbsp (7g)
Cheese
1 1/2 oz (42g)
Lowfat greek yogurt
4 tbsp (70g)
Whole milk
1/2 cup (120mL)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Eggs
10 large (500g)
Ghee
2 tsp (9g)
Cheddar cheese
4 tbsp, shredded (28g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Baked Products
Bread
4 slice (128g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Pita bread
3 pita, small (4" dia) (84g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 cup (69g)
Enchilada sauce
1/2 cup (120g)
Vegetables and Vegetable Products
Tomatoes
4 2/3 medium whole (2-3/5" dia) (577g)
Frozen broccoli
2 lbs (926g)
Bell pepper
1 1/2 cup, chopped (224g)
Onion
6 tbsp, chopped (60g)
Kale leaves
1/2 bunch (85g)
Fats and Oils
Oil
1 1/4 oz (38mL)
Mayonnaise
1 tbsp (15mL)
Olive oil
1 1/4 tbsp (19mL)
Salad dressing
3 tbsp (45mL)
Spices and Herbs
Dijon mustard
1/2 tbsp (8g)
Salt
1 1/2 dash (1g)
Black pepper
1 1/2 dash, ground (0g)
Chipotle seasoning
4 dash (1g)
Chili powder
1 1/4 tsp (3g)
Garlic powder
2 dash (1g)
Fresh basil
4 tsp, chopped (4g)
Other
Mixed greens
3 1/2 cup (105g)
Cacao powder
1 tbsp (6g)
Italian seasoning
1/3 tsp (1g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1332g)
Beverages
Protein powder
1/2 scoop (1/3 cup ea) (16g)
Water
3 tbsp (45mL)
Fruits and Fruit Juices
Avocados
7/8 avocado(s) (176g)
Clementines
2 fruit (148g)
Lemon
1/2 small (29g)
Nut and Seed Products
Chia seeds
2 tbsp (28g)
Pork Products
Bacon
5 slice(s) (50g)
Pork loin chops, boneless, raw
10 oz (283g)
Sausages and Luncheon Meats
Chicken cold cuts
4 oz (113g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/8 pouch (~5.6 oz) (59g)
Sweets
Honey
2 tsp (14g)
Beef Products
Ground beef (93% lean)
10 oz (284g)
lunch prep - 1 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
dinner prep - 1 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
breakfast prep - 2 days
1. Chocolate avocado chia pudding
195 cals, 15p, 7c, 9f (per meal)
1/2 scoop (1/3 cup ea) (16g)
4 tbsp (70g)
1 slices (25g)
1 tbsp (6g)
1/2 cup (120mL)
2 tbsp (28g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
dinner prep - 2 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
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. Pita bread
115 cals, 4p, 21c, 1f (per meal)
3 pita, small (4" dia) (84g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Chicken, pesto, bacon, avocado sandwich
295 cals, 18p, 14c, 17f (per meal)
1 slice(s) (10g)
1 slice (32g)
1/2 tbsp (8mL)
1/4 tbsp (4g)
1/8 avocado(s) (25g)
2 oz (57g)
2 tbsp (4g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to package.
2
Build the sandwich to your liking.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Chicken-broccoli-rice bowl
470 cals, 47p, 46c, 9f (per meal)
6 oz (168g)
3/8 package (107g)
3/8 pouch (~5.6 oz) (59g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
lunch prep - 2 days
1. Chipotle honey pork chops
310 cals, 31p, 6c, 18f (per meal)
2 tsp (9g)
1 tbsp (15mL)
2 tsp (10mL)
4 dash (1g)
2 tsp (14g)
10 oz (283g)
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Broccoli
100 cals, 10p, 7c, 0f (per meal)
7 cup (637g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Enchilada chicken
310 cals, 43p, 5c, 13f (per meal)
4 tbsp, shredded (28g)
1/2 cup (120g)
1 tsp (3g)
1/2 tbsp (8mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Season chicken with chili powder and some salt.
3
Add oil to an ovenproof skillet and heat over medium heat. Add chicken and cook for about 3 minutes on each side until it's browned.
4
Pour in enchilada sauce and sprinkle cheese on top.
5
Bake for 15-20 minutes until chicken is done and cheese has melted into the sauce. Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
lunch prep - 2 days
1. Southwest meatloaf
280 cals, 33p, 6c, 13f (per meal)
2 tbsp, shredded (14g)
2 dash (1g)
10 oz (284g)
1 slice (32g)
2 tbsp (30mL)
2 dash (1g)
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chili powder and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet. Bake until meat loaves are browned and cooked through, 15-18 minutes.
6
Carefully top the meat loaves with shredded cheese. Return sheet to the oven until cheese melts, 1-2 minutes more. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/3 tsp (1g)
4 tsp (21g)
1/4 tbsp (3mL)
2 cherry tomatoes (34g)
4 tsp, chopped (4g)
1 1/3 oz (38g)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.