1,100 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,100 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 1,100 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,100 calorie diet, as well as provide you with a printable 1,100 calorie diet plan.

Please note: This is just a day’s example of a 1,100 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 1,100 calorie diet?

If you’re focused on losing weight, a diet that aims for an average of 1,100 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 1,100 Calories a Day Healthy?

A well-planned 1,100 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a low level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,200 Calorie Meal Plan
1,300 Calorie Meal Plan
1,400 Calorie Meal Plan

Printable 1,100 Calorie Meal Plan

We have created a printable version of a 1,100 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,100 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,100 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,100 calorie meal plan:

Provides 1,109 kcal, 71g Protein (25%), 98g Carbs (35%), 50g Fat (40%) per day.


Mediterranean Omelet

A true taste of the Med!

Calories and Macros

288 Calories
18.6g Protein (26%)
8.5g Carbohydrates (12%)
19.4g Fat (62%)


3 Eggs
1 1/2 tsp Olive Oil
1/2 Green Bell Pepper
6 Cherry Tomatoes
1 pinch Parlsey
1 handful Baby Spinach


Step 1: Heat your oil in a non-stick pan over a medium temperature.

Step 2: Chop the bell pepper into medium chunks and lightly fry for about 2 – 3 minutes until softened 

Step 3: In another bowl, whisk the eggs with a little salt and the parsley 

Step 4: Quarter the cherry tomatoes and get ready for action

Step 5: Pour the eggs and cherry tomatoes into the pan and, using a spatula, drag the sides of the eggs back to the centre. Then, give the pan a little shake to spread out the eggs again. It’s all about redistribution! Repeat this process until the eggs are almost set. 

Step 6: Add the spinach to the top of the omelet and allow to cook for a further 1 – 2 minutes

Step 7: Season with a little pepper and serve up!

Et Voilà!


Baked Lemony Cod with Garlic Sweet Potatoes

Calories and Macros

324 Calories
24.5g Protein (30%)
33.9g Carbohydrates (42%)
9.9g Fat (28%)


120 grams Atlantic Cod
50 grams Cherry Tomatoes
150 grams Sweet Potato
1 clove Garlic
1 tsp Parsley
2 tsp Olive Oil
1 wedge Lemon


Step 1: Preheat your oven to 450 degrees Fahrenheit (230 C). 

Step 2: Bring a small pot of water to boil over a high heat

Step 3: Peel and halve your sweet potatoes before roughly chopping them into 1-inch cubes

Step 4: Parboil the potatoes for about 5 – 7 minutes

Step 5: In a solid baking dish, drizzle half the olive oil in order to coat the bottom of the dish well

Step 6: Drain the sweet potatoes, and place on the side

Step 7: Lay your cod in the dish and evenly scatter with the tomatoes, sweet potato, and garlic. Then drizzle everything with the remaining olive oil!

Step 8: Give a cheeky little season with salt and pepper!

Step 9: Bake for around 10 – 12 minutes before serving up with a light squeeze of lemon juice and some fresh parsley!


Rapid Honey Chicken Stir Fry

Calories and Macros

290 Calories
22.9g Protein (31%)
30.7g Carbohydrates (41%)
9.5g Fat (29%)


80 grams Chicken Breast
40 grams Green Beans
40 grams Carrot
1/4 Red Bell Pepper
1/4 Yellow Bell Pepper
40 grams White Button Mushrooms
40 grams Broccoli
1 clove Garlic
2 tsp Honey
1/4 Red Onion
1 1/5 tsp Olive Oil
1/4 tsp Red Pepper Flakes
1/2 tsp Garlic Powder
50 ml Vegetable Stock


Step 1: Slice up your bell peppers, green beans, carrots, broccoli, onion, and mushrooms into thin, bite-size slices. Chop the chicken into cubes and finely slice your garlic too!

Step 2: In a wok or large frying pan add the olive oil and bring up to a medium-high heat.

Step 3: Add all veggies (except the garlic) and chicken to the now hot pan and sauté for around 2-3 minutes until veggies are almost tender.

Step 4: In a small bowl, whisk together the garlic, honey, garlic powder, chili flakes, and vegetable stock with a little salt and pepper. 

Step 5: Pour this evenly over the stir fry and allow the sauce to thicken.

Step 6: Once the chicken is cooked through, serve up!

Snack 1

Cashew Snack (25 grams)

A handful of health!

Calories and Macros

138 Calories
4.6g Protein (12%)
7.5g Carbohydrates (21%)
11g Fat (67%)

Snack 2

Red Grapes (100 grams)

Not quite a glass of wine, but close!

Calories and Macros

69 Calories
0.7 Protein (4%)
18.1g Carbohydrates (94%)
0.2g Fat (2%)

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