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1100 Calorie Diet

1100 Calorie Diet

The following is a great 1100 calorie diet for those of you who want to lose some weight. It gives you 7 full days of a 1100 calories a day diet plan. It seems funny when you think of starting a 1100 calorie diet because 1100 is such an odd number. When most of us go on a weight loss diet, we think of 1200 calories as being the diet to start with because normally you should eat at least 1200 calories a day to get adequate nutrition. However, following the 1100 calorie diet plan means you will eat 100 calories less a day and therefore lose weight fast.   Alternately, If you really have a lot of weight to lose, you could chose to start with the 1000 calorie diet plans and 1000 calorie diet menus. But, since the calories on these diets are a bit low, and in order to maintain enough nutrition, once you follow them for a week, you might want to change over to the 1200 calorie diet for 14 days here. It gives you that extra 100-200 calories per day to keep you more nutritionally balanced. .

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1100 Calorie Diet – 1 Week Of Sample Meal Plans

Here is the 1100 Calorie Diet.

Day 1

Breakfast

1 banana, sliced (98 calories)
1 cup non-fat milk (62 calories)
1 cup tea, coffee, water or diet soda (no or low-cal; about 16 calories)

Total: 176 calories

Lunch

Turkey Chili   1 cup (about 224 calories)

1 slice bread (96 calories) with a pat only of butter (30 calories) or margarine low-fat (22 calories)

1 serving fresh fruit (apple = 78 calories)

1 cup green tea (about 16 calories)

Total: 436-444 calories

1100 calorie diet  tip: if you are not keen on turkey in your chili you can use very lean ground beef.

Dinner

Grilled salmon (4 oz; about 339 calories)
1-2 cups tossed mixed salad (about 35 calories) with 2 tablespoons fat-free dressing (about 20 calories)
1 cup tea, coffee, water or diet soda (no or low-cal; about 16 calories)

Total: 371 calories

Snacks

1 big pear (65-70 calories)

Total: 65-70 calories

Total: 1087-1100 calories

Day 2

Breakfast

½ cup Low-calorie low-fat Granola (about 171 calories)
6-oz. sugar-free fruit-flavored yogurt (about 100 calories)
1 cup fresh strawberries (60 calories)
1 cup green tea (about 16 calories)

Total: 347 calories

Lunch

1 portion of Super Salad (veggies of your choice with low cal dressing; 200 g – about 70 calories)
1 medium baked potato (194 calories), topped with 1 tablespoon fat-free sour cream (12 calories; optional)
1 cup green tea (about 16 calories)

Total: 280-292 calories

Dinner

Sirloin steak (3 oz; 171 calories)
1 cup steamed vegetables such as asparagus, wax beans, broccoli, or cauliflower (about 147 calories)
1 cup green tea (about 16 calories)

Total: 334 calories

1100 calorie diet  tip: drink lots of green tea because it has been shown to aid in weight loss.

Snacks
1 medium orange (55 calories)
1 cup non-fat milk (62 calories)

Total: 117 calories

Total: 1078-1090 calories

Day 3

Breakfast

1 cup cooked oatmeal (176 calories)
½ grapefruit (66 calories)
1 cup tea, coffee, water or diet soda (no or low-cal; about 16 calories)

Total: 258 calories

Lunch

1 small portion of Nicoise Salad (170 g; 185 calories)
1 medium baked potato (194 calories)
1 cup tea, coffee, water or diet soda (no or low-cal; about 16 calories)

Total: 395 calories

Dinner

Baked turkey breast without skin (6 oz; 230 calories)
2 cup green beans, steamed (88 calories)
1 cup green tea (about 16 calories)

Total: 334 calories

Snacks

1 apple (78 calories)
3 crackers (about 39 calories)

Total: 117 calories

Total:1104 calories

Day 4

Breakfast

1 cup Spanish Omelet (163 calories)
1 pear (57 calories)
1 cup green tea (about 16 calories)

Total: 236 calories

Lunch

1 portion of spaghetti: 2 oz lean ground beef (browned; 100 calories) mixed with ½ cup low-fat marinara sauce (about 64 calories) and served over ½ cup whole-wheat pasta (86 calories)
2 cups tossed mixed salad (42 calories) with 2 tablespoons reduced-fat dressing (66 calories)
1 cup tea, coffee, water or diet soda (no or low-cal; about 16 calories)

Total: 374 calories

Dinner

1 portion of Sesame Fish (sprinkle sesame seeds on your favorite baked fish; salmon – about 181 calories)
1 cup steamed green beans (88 calories)
½ cup butternut squash (45 calories)
1 cup green tea (about 16 calories)

Total: 330 calories

Snacks

1 medium orange (55 calories)
1 cup yogurt 0% (114 calories)

Total: 169 calories

Total: 1109 calories

Day 5

Breakfast

2 scrambled egg (172 calories)
1 slice Canadian bacon (43 calories)
1 cup melon balls (57 calories)
1 cup green tea (about 16 calories)

Total: 288 calories

Lunch

Chicken sandwich: baked chicken breast without skin (2 oz; 74 calories) mixed with 1 tablespoon low-calorie mayonnaise (38 calories), chopped celery (1 calorie) and onion (4 calorie), stuffed in a pita (124 calories)
1 pear (57 calories)
1 cup green tea (about 16 calories)

Total: 314 calories

Dinner

2 broiled lamb chops (or other meat like turkey or chicken with skin and fat cut off; 224 calories)
1 cup steamed broccoli (34 calories) or cauliflower (29 calories)
1 cup cooked carrots (82 calories)
1 cup green tea (about 16 calories)

Total: 385 calories

Snacks

1 cup popcorn (31 calories) with 1 tsp margarine (29 calories) or butter (30 calories) and a ½ tsp of salt (0 calories)
1 cup green tea (about 16 calories)

Total: 106 calories

1100 calorie diet   tip:  although popcorn is a great diet food as its low fat, watch how much margarine or butter you use because you might turn it into a high fat meal if you use too much.

Total: 1093 calories

Day 6

Breakfast

6-oz. sugar-free fruit-flavored yogurt (about 100 calories)
2 cup cubed cantaloupe (108 calories)
1 cup green tea (about 16 calories)

Total: 224 calories

Lunch

Turkey sandwich: grilled reduced-fat turkey (2 oz; 68 calories), 1 slice reduced-fat Swiss cheese (50 calories),mustard (7 calories), lettuce (4 calories), slice of tomato between (1 calorie) two slices of rye bread (166 calories)
1 apple (78 calories)
1 cup green tea (about 16 calories)

Total: 390 calories

Dinner

½ baked chicken breast without skin (164 calories) + Zucchini (2 oz; 15), sautéed with 1 tablespoon olive oil (90 calories) and Italian spices (5 calories)
1 cup tea, coffee, water or diet soda (no or low-cal; about 16 calories)

Total: 290 calories

Snack

1/2 chocolate bar (about 220 calories)

Total: about 220 calories

Total: 1124 calories

Day 7

Breakfast

2 scrambled eggs (172 calories) 1 slice whole grain toast (68 calories) 1 cup pineapple chunks (74 calories)
1 cup green tea (about 16 calories)

Total: 330 calories

Lunch

1 portion of Asian Style Chicken Lettuce Wraps (about 230 calories)
1 medium baked potato (194 calories)
1 cup green tea (about 16 calories)

Total: 440 calories

Dinner

1 portion of grilled salmon (3 oz; about 246 calories)
1-2 cups tossed mixed salad (about 35 calories) with 2 tablespoons reduced-fat dressing (about 20 calories)
1 cup tea, coffee, water or diet soda (no or low-cal; about 16 calories)

Total: 317 calories

Total: 1087 calories

1100 Calorie Diet  – Shopping List

Plus Recipe Ingredients

Take this shopping list for the 1100 calorie diet to the grocery store.

Green tea 1 pack
Black tea 1 small pack
Coffee 1 small pack
Diet soda
Butter or margarine low-fat 1 small pack
Non-fat milk 500 ml
Sugar-free fruit-flavored yogurt 400 ml
Yogurt 0% 200 ml
Fat-free sour cream 1 small pack
Fat-free cheddar cheese 1 small pack
Reduced-fat Swiss cheese 1 small pack
Low-calorie mayonnaise 1 small pack
Eggs 6 pieces
Vegetables for the tossed mixed salad 600 g
Vegetables for the Super Salad of your choice 250-350 g
Medium baked potato 3 pieces
Asparagus, wax beans, broccoli or cauliflower 200 g
Broccoli or cauliflower 200 g
Garlic
Onion 200 g
Green onion 1 small pack
Diced tomatoes 1 small pack
Canned kidney beans 1 small pack
Canned black beans 1 small pack
Green beans 500 g
Taco seasoning mix 1 small pack
Butternut squash 100-120 g
Celery 2 pieces
Cilantro 1 small pack
Zucchini 2 pieces
Squash 1 piece
Lettuce 1 piece
Bibb or Boston lettuce leaves
Gingerroot 1 piece
Tomatoes 200-300g
Carrots 250 g
Mushrooms 200 g
Water chestnuts 100 g
Pineapple chunks 200 g
Cantaloupe 400 g
Medium oranges 2
Grapefruit
Apples 3 pieces
Pears 3 pieces
Banana
Fresh strawberries 200 g
Melon 200 g
Almonds 1 small pack
Bread 1 small loaf
Oatmeal 1 small pack
Whole-wheat pasta 1 small pack
Pearl barley 1 small pack
Popcorn 0,3-0,4 oz
Lentils 1 small pack
3 crackers
Whole grain toast 1 piece
Fat-free dressing 1 bottle
Low-calorie low-fat Granola 100 g
Rye bread 1 small loaf
Pita 1 piece
Low cal dressing 1 bottle
Olive oil 1 bottle
Peanut oil 1 bottle
Salt 1 small pack
Black pepper 1 small pack
Sprinkle sesame seeds 1 small pack
Mustard 1 small pack
Low-fat marinara sauce
Rice vinegar 1 bottle
Italian spices 1 small pack
Garlic powder
Red pepper flakes
Reduced-sodium teriyaki sauce 1 bottle
Reduced-sodium soy sauce 1 bottle
Chocolate bar
Salmon 500-600 g
Sirloin steak 250-350 g
Canadian bacon 1 small pack
Lamb chops 2 pieces
Chicken breast without skin 500-600 g
Turkey breast without skin 350-450 g
Ground turkey 100 g
Lean ground beef 100-150 g

For most people, eating an 1100 calorie diet will help you lose weight. Enjoy!

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