1100 calorie meal plan 1

Instructions‌ ‌for‌ ‌1100‌ ‌calorie‌ ‌meal‌ ‌plan‌ ‌for‌ ‌weight‌ ‌loss‌

Calories are a source of energy provided to maintain our body’s activities. When too many calories are consumed, the body will retain excess calories. That is also the reason fat increases, weight and risk of disease also increase. With this problem, many people have sought to come up with an 1100 calorie meal plan to lose weight. At the same time, this meal will also help you get better health. Kerri Ann Jennings will help you get the most useful information through the article below.

What Do We Know About The 1100 Calories A Day Diet?

Although dieting and losing weight doesn’t involve math, it does require you to know the numbers. Many successful diets are based on accurately calculating how many calories you need to consume each day. Weight loss diets often take the restriction of calorie intake during the day as a decisive factor. Among the calorie-restricted weight-loss diets, the 1100 calorie meal plan is one of the most reasonable.

The 1100-calorie calorie limit isn’t the harshest, and it’s even an effective plan for obese women who want to lose weight. The 1100 calorie-a-day diet is safer than some other extreme diet plans. However, that doesn’t mean it’s safe for everyone.

You will limit your daily calorie intake to 1100 calories when following this diet. For women, this calorie is ideal for weight loss, but when men do it, there are a few problems. Before deciding whether to follow an 1100 calorie a day diet or not, you should see your doctor and get their advice. Determine the potential harm it can pose to your body before doing it. Read the information carefully and have the best dietary strategies to ensure your own health.

If you want to know what does 1100 calories a day looks like, follow our next posts.

What Happens If You Eat 1100 Calories A Day?

A 1000-Calorie Meal Plan is considered a low-calorie meal plan that has the potential to help you lose weight. This plan will require you to eat fewer calories than your body needs to consume, thereby creating a calorie deficit. When there is a calorie deficit, the body will burn stored nutrients to help you eliminate excess fat and lose weight effectively. In other words, an 1100 calorie diet helps you lose weight in the most natural way.

When your body is in a calorie deficit, it will look for alternative energy sources to be able to maintain the functioning of the internal organs. At this time, fat accumulated in many different areas of the body will become the best choice. This alternative energy reserve will be converted from excess fat into energy and help you lose weight effectively.

However, 1100 calories per day is less than most of the calories a person needs to consume in a day to stay healthy. In other words, you may not be on the 1100 calorie a day diet and it could affect your overall health.

Any low-calorie diet, in general, has the potential to pose risks for people with medical or pre-existing medical conditions. Therefore, if you want to join the 1100 calorie a day diet plan or any other diet plan, you should consult with your doctor and nutritionist. It is also important to have a complete physical examination, everybody is unique, and you may not fully understand your body. Please learn carefully before following a certain diet to lose weight effectively and safely.

You should also specify whether or not you should lose weight. Find out your BMI to see if your weight is ideal. Unnecessary weight loss can be harmful to your health, so you should consider it carefully.

What Is The Normal Daily Calorie Intake?

Everyone has different calorie needs in a day depending on BMI, age and gender. According to multiple studies published by the Dietary Guidelines for Americans, women typically consume between 1600 and 2400 calories a day and men 2000 to 3000 calories. We can see that men often have higher calorie needs than women.

From there, the amount of weight you lose will depend on how many calories you need to maintain your weight. According to the calculations of several proven studies, 1 pound of fat is equivalent to 3500 calories. With 1100 Calories A Day Diet you need to consider cutting your daily calories down to reduce the set amount of fat. For example, if you want to lose 2 pounds in a week, you need to create a calorie deficit of 7000 calories/week.

Therefore, to know how many calories you need to consume in a day and whether 1100 calories per day is reasonable or not, you need to have accurate calculations.

What To Eat For 1100 Calories A Day?

After confirming with your doctor or dietitian that you can follow the 1100 Calories A Day Diet, you should worry about what to eat. While this diet plan doesn’t have any restrictions or rules on what foods you can use, it does limit calories. You can use foods quite flexibly, but you can’t eat more than 1100 calories in a day. So, do you need to limit what you eat?

Yes, you should. Limiting 1100 calories per day means you have to reduce your food intake each day. You need more precise food choices. Foods rich in nutrients and low in calories will be given top priority. You also need to diversify your food list and arrange it properly to ensure that your body gets all its nutrients.

Here are some great foods to add to your meals on this diet plan:

  • Fruits and vegetables are the first choices. You should use plenty of fruits and vegetables to provide fiber and essential nutrients. They are low in calories but healthy and help you curb your appetite effectively.
  • Grains. Whole grains are not only packed with nutrients, antioxidants, vitamins and minerals, but they are also rich in complex carbohydrates. Grains are essential in providing enough nutrients for the body, so you can’t ignore them.
  • Protein-rich foods and low-fat dairy. Protein not only helps you gain muscle but also supports effective weight loss. Protein-rich foods such as chicken, fish, lean meat, skimmed milk, etc. You should not use high-fat meat or dairy. It contains many calories and can reduce the effectiveness of weight loss.
  • Herbs and spices. Most herbs and spices are calorie-free. They help your food taste better with amazing and novel flavors. However, you should avoid spice mixes high in sodium, which can make you gain weight.

What To Do On The 1100-Calories-A-Day Diet?

In the 1100 Calories a Day Diet, you don’t just have to restrict your daily calorie intake to create a calorie deficit. You need other exercise plans. Some methods of weight loss through physical activity are highly recommended.

Moderate physical activity is always a healthy and effective activity to help you burn calories and excess energy. You can participate in sports training activities such as running, skateboarding, swimming, soccer or other competitive sports. In addition, you can also use high-intensity exercises to burn more fat. According to research, you can burn 400 to 600 calories per hour of exercise on average.

However, with a daily calorie level of 1100, you need to have a reasonable exercise regimen and not burn too many calories to maintain other body activities. High-intensity exercise and overtraining can weaken your health because you don’t have a regular supply of energy.

If you have a lot of busy work or a body condition that is not suitable for vigorous exercise, then a few simple exercises will be better. Your life will become more active with some activities such as brisk walking, yoga, aerobics, dancing, etc. These activities are moderate in intensity but have a large impact on weight control.

In addition, you can also make your body more active in your daily life. For example, if you walk short distances instead of taking a car or public transport, instead of using the elevator, you can use the stairs.

In general, physical activities such as playing sports, and doing exercises have great support in burning calories and losing weight. You need to take measures to burn calories and limit your daily calorie intake to achieve rapid weight loss.

Is Eating 1100 Calories A Day Safe?

In fact, the 1100 calorie meal plan is very difficult for those who are just starting out on the diet. Because normally the body needs to eat a lot of calories to grow healthy and depending on a person’s age, sex, height, weight, activity level, calorie needs are different (according to the Dietary Guidelines for Americans, 2015-2020). If you are eating a normal diet and have to reduce it to 1100 calories, it will be extremely difficult.

As such, you will face the problem of hunger in the long run. If this condition lasts for a long time, the body will be very exhausted and can’t stand it. So you will have to eat again and the weight will increase significantly. The weight loss diet plan will fail and vice versa, the weight will increase.

Thereby, it can be seen that the 1100 calorie diet plan is not safe. Although it is possible to lose weight immediately, it is not long-term. After only a few days, your body will need to replenish nutrients, so you will eat more. This will not keep the weight you lose but will increase it.

This diet is even more unsafe for some of the following subjects:

  • Women who are pregnant or breastfeeding
  • People with an eating disorder
  • Women in the process of menstrual irregularity because of unhealthy diet
  • People under the age of 18 are in the process of developing

According to the above information, everyone must be worried. Because eating according to that diet will not be enough nutrients. However, if you have a reasonable and scientific eating plan, you will lose weight effectively and still have enough nutrients to feed your body. Therefore, it is extremely necessary to learn about the scientific 1100 calorie meal plan.

Downsides Of A 1000-Calorie Meal Plan

Honestly, the 1100-Calories-A-Day Diet is not a safe diet for everyone. It’s not the harshest, but it’s not the easiest to do either. Followers will have to starve and face many pangs of hunger due to having to limit calories to 1100 per day.

People participating in this diet plan have to fast for a long time, which can easily lead to a lack of nutrients in the body. Plus, if you don’t control your eating plan well, it’s very easy to break a healthy diet. As a result, you can’t lose weight or can’t maintain your weight and are prone to gaining weight back quickly.

Some groups of people should not follow the 1100-Calories-A-Day Diet because their health will be severely affected. Those groups of people include:

  • People who are malnourished and thin
  • People with eating disorders
  • Pregnant and lactating women
  • Women with irregular periods due to lack nutrition or low weight
  • Individuals under 18 years old

What you need to know before going with an 1100 calorie meal plan?

Before following any diet, in addition to having the guidance of experts, you should also prepare carefully. Some helpful personal methods and tips that will not only help you lose weight healthily but are also much safer. You need to know a few things before going with an 1100 calorie meal plan.

Track your calories

Everyone’s calorie needs are different. As mentioned above, it depends on the individual condition of each person. So you need to know how many calories you need each day and start calculating.

Men who are more physically active tend to consume more calories. In contrast, women and sedentary individuals will have relatively little calorie needs.

Accordingly, the average adult woman needs from 1600 to 2400 calories a day. For men, they need about 2000 to 3000 calories per day. Therefore, depending on the number of calories to consume, followers need to control calories appropriately to create a calorie deficit to burn fat.

Make the most of your calories

The 1100 calories per day is not a large number, and even it is less than the need for calories for some people. Of course, by restricting calories, the foods that can be eaten are also less diverse. At this time, you must make the most of your diet to supplement your body with nutrients fully.

You should choose foods rich in nutrients but low in calories. The foods to use we have suggested to you above. Establishing detailed planning and discipline for the list of dishes is necessary. It makes your weight loss more effective and safe.

1100 calorie diet sample plan for 3 days

To both lose weight and eat enough nutrients to nourish your body, you need a specific 1,100 calorie meal plan. Below will be an 1100 calorie diet sample plan for 3 days you can refer to. Following this menu will help you achieve the desired results.

Meal Plan Day 1


  • Light breakfast can combine cereals with fruits.
  • You can use 4 tablespoons of cereal mixed with unsweetened milk.
  • Combine with 1 large apple
  • Eat 20g more peanut butter to get enough nutrients.


Lunch can be eaten a little more than dinner. But also should not eat too much fat, but should eat light snacks.

  • Choose avocado cheese, cucumber, tomato to make the salad
  • Finely chop 50g/2oz of cheese onto a plate. Using 1 thinly sliced ​​tomato, sliced cucumber slices like tomatoes. Then cut half an avocado into small slices. You can combine this frugal salad with a 5cm/2in a piece of French bread for a light lunch.


For dinner, to have a light meal that is full of nutrients, we should eat roast pork.

  • Choose lean pork, do not choose fatty ones because we are on a diet, so limiting eating fat will be a lot of calories.
  • Slice the pork with 2 thin slices, do not overdo it. Combine with 2 medium baked potatoes, not too large.
  • For complete nutrition, add 2 tablespoons of available apple sauce.
  • You can also incorporate more vegetables and fat-free gravy bought at the supermarket. So you can complete your dinner without fear of fat, effectively supporting weight loss.

Snack menu

After dinner, if you still feel hungry, you can choose more fish cakes.

  • First, slice a sweet potato to taste, put it in the pan and season with spices until it’s just cooked soft.
  • Put a fish cake in the oven, add a few small tomatoes. Next, bake until the fish cakes are cooked.
  • Finally, you can take out the grilled fish cakes with spiced sweet potatoes for a snack.

Meal Plan Day 2


  • Choose a serving with 2 omelets
  • 1 small boiled sweet potato
  • 1 cup of green tea after breakfast


  • Cook 1 bowl of corn soup for lunch
  • Add 150g boiled chicken breast, 1 plate of boiled cabbage


  • 1 bowl of kimchi seaweed soup with 50g beef
  • 1 jar of unsweetened milk after dinner


1 glass of unsweetened fresh milk or 1 apple

Meal Plan Day 3


  • 1 bowl of oatmeal mixed with Greek yogurt
  • 1 plate of lettuce, tomato and shredded chicken


  • 1/2 sweet corn
  • 100g chicken breast with purple cabbage salad
  • 1 glass of tomato-cucumber juice


  • 1 bowl of chicken breast porridge, 1 glass of cinnamon apple juice
  • 1 plate of lettuce, tomato, lettuce salad with 50g beef and roasted sesame sauce


  • 1 boiled egg
  • 1 cup fresh milk or unsweetened yogurt

An 1100 calorie meal plan with a menu for 3 days will help you have a very scientific diet. Accordingly, when applying the above menus, you will be able to effectively lose weight without being hungry after each meal. Just apply the right amount as shared above you will get the best meal. These menus both provide adequate nutrition for the body and help you no longer worry about weight problems.

Hopefully, what Kerri Ann Jennings shared above will help people get the necessary knowledge. Thereby, women will have a slimmer and more confident body.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.


Said to be one of the most effective low calorie diets, an 1100 calorie meal plan can create a calorie deficit and aid you in rapid weight loss. However, whether you lose more or less weight depends on your weight and calorie consumption per day as well as your ability to adhere to calorie restrictions. Calculating the number of calories is essential and makes this plan easier.

Although this diet plan does not restrict foods, you should avoid foods that are high in unhealthy calories. At 1,100 calories a day, nutritious, low-calorie foods should come first.

To promote the weight loss process of an 1100 calorie meal plan more effectively, you should participate in some appropriate physical activity. Moderate activities not only make you more active but also promote the burning of excess fat in the body.

Whether The 1100 Calories A Day Diet works or not depends a lot on your plan. Our sharing about this diet plan is objective and practical. Hopefully, this knowledge can help you have a safer and more effective weight loss route with The 1100 Calories A Day Diet.

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