1100 calorie diet with 7 day meal plan
Contents
Introduction
Your plans to slim down do not require rocket science knowledge to be realized. All you need is simple, sensible exercise and a well-laid out healthy eating strategy. The saying you are what you eat can never be any further from the truth. If you eat calorie-rich foods, you are bound to gain weight while people who strictly follow a healthy diet are better positioned to shed off that annoying excess weight.
Why Calories important?
Remember calories are necessary to keep you going but too much of them turns out to be poisonous to your body. By ‘poisonous’ I mean you will keep on gaining excess weight until reach to a point when you become obese. Keeping watch on them is thus a necessity.
We have prepared a comprehensive diet that you can follow for one week and see yourself lose some weight. This is a well prepared 1100 calories per day diet plan for a full week.
For the Mathematicians, it may seem quite awkward setting yourself on an 1100 calorie diet because the ’11’ in ‘1100’ is such an odd number. For some, 1200 calorie diet is seen to be ideal because we are used to a recommendation that we take at least 1200 calories per day for maintenance. But with an 1100 calorie diet meal plan, you are basically taking off 100 calories and therefore will lose weight at a faster rate than your other friends.
As an alternative, individuals with a lot of weight to shed off can make things a bit more interesting by stepping on an 800 calorie diet plan. But that has its own demerit because the calories on the diet are lower and thus the next week may see you changing to a 1200 calorie diet. Our focus is on what will be beneficial to you at this time, the 1100 calorie diet.
1100 Calorie Diet Meal Plean
Day-1 Meal Plan:
Breakfast
1 cup fat-free milk (86 calories)
¾ cup of bran flakes (96 calories)
1 banana (50 calories)
Mid-meal snacking
A handful of nuts (80 calories)
Lunch
12 ounces of healthy soft drink (0 calories)
3 slices bread (white) (150 calories)
1 oz. of lite mayonnaise (45 calories)
Roast beef – 2 slices (80 calories)
Sliced tomato and lettuce (5 calories)
Mixed fruit – 1 cup (74 calories)
Evening Snacking
10 Almonds (70 calories)
Dinner
Tomato sauce – ½ cup (45 calories)
Cooked pasta – 1 cup (210 calories)
Tossed salad – the small one with 2 tablespoons of lite dressing (61 calories)
Water – 12 ounces (0 calories)
Grated cheese – 1 tablespoon (25 calories)
TOTAL – 1124 Calories
Day-2 Meal Plan:
Breakfast
Sugar-free fruit-flavored yogurt – 6 oz (100 calories)
Green tea – 1 cup (16 calories)
Fresh strawberries – 1 cup (48 calories)
Low-calorie low-fat Granola – ½ cup (171calories)
Mid-meal snacking
1 peach – medium-sized (38 calories)
Lunch
Turkey breast – 6 oz (177 calories)
½ cup whole-wheat pasta (86 calories)
Light mayonnaise, mustard, lettuce – 1 teaspoon (43 calories)
1 Kiwi Fruits – (42 calories)
Evening Snacking
½ cup of plain yogurt and 1 cup of raspberries (142 calories)
Dinner
Vegetarian baked beans – ½ cup (130 calories)
1 slice small boiled red potato (Divide into 4 equal parts) – (108 calories)
1/4 thigh BBQ chicken (53 calories)
TOTAL - 1103 Calories
Day-3 Meal Plan:
Breakfast
Maple syrup – 2 tablespoons (100 calories)
Pat butter – 1 (36 calories)
Water – 1 glass (0 calories)
Mixed fruit – 1 cup (74 calories)
2 Whole wheat low-fat waffles (140 calories)
Mid Meal Snack
1 banana and almond butter (120 calories)
Lunch
1 medium baked potato (topping to be done with 1 tablespoon fat-free sour cream but this is optional (194 calories)
Green tea – 1 cup (16 calories)
Evening snack
1 Apple small one (53 calories)
Dinner
Broiled lamb chops – 2 (236 calories)
Steamed broccoli – 1 cup (34 calories)
1 Cooked carrots – 1 cup (82 calories)
Green tea -1 cup (16 calories)
TOTAL – 1101 Calories
Day-4 Meal Plan:
Breakfast
2 Scrambled eggs (172 calories)
Pineapple chunks – 1 cup (74 calories)
Green tea – 1 cup (16 calories)
Whole grain toast – 1 slice (68 calories)
Midday Snack
1/4 chocolate bar (100 calories)
Lunch
Raw veggies – 1 cup (24 calories)
Tomato soup – 1 cup (74 calories)
1 pear (57 calories)
100 grams Roast beef (thinly sliced), 4 tomato slices, mustard, 1 teaspoon horseradish, lettuce (201 calories)
Evening snack
1 cup popcorn (192 calories)
Dinner
Steamed spinach – 3 cups (21 calories)
5 medium Steamed shrimp (35 calories)
1 piece (0.6 oz) of Chocolate Fudge (70 calories)
TOTAL - 1104 Calories
Day-5 Meal Plan:
Breakfast
Scrambled egg – 1 (172 calories)
Canadian bacon – 1 slice (43 calories)
Melon balls – 1 cup (57 calories)
Green tea – 1 cup (16 calories)
Mid Meal Plan
1 cup fat-free milk (86 calories)
Lunch
1 serving fresh Apple (78 calories)
1 cup Turkey Chili (224 calories)
1 slice bread with a pat only of butter (126 calories)
Dinner
Tossed mixed salad (2 cups) – (34 calories)
1 cup diet soda (4 calories)
Grilled salmon – 1 portion (246 calories)
TOTAL - 1086 Calories
1100 calorie diet menu Tip: If you have a weakness when it comes to turkey in your chili, you may go for lean ground beef.
Day-6 Meal Plan:
Breakfast
Maple syrup – 2 tablespoon (104 calories)
Pat butter – 1 (36 calories)
Water – 1 glass (0 calories)
Mixed fruit – 1 cup (74 calories)
Whole wheat low-fat waffles – 2 (140 calories)
Mid-meal snacking
A handful of nuts (80 calories)
Lunch
3 slices bread (white) – (140 calories)
Roast beef – 100 grams (170 calories)
Sliced tomato and lettuce (5 calories)
Mixed fruit – 1 cup (74 calories)
Evening Meal Snack
1 big pear and 1 medium-sized peach (163 calories)
Dinner
Steamed spinach – 3 cups (21 calories)
5 medium Steamed shrimp (35 calories)
1 piece (0.6 oz) of Chocolate Fudge (70 calories)
TOTAL - 1112 Calories
Day-7 Meal Plan:
Breakfast
Sugar-free fruit-flavored yogurt – 6 oz (100 calories)
Green tea – 1 cup (16 calories)
Fresh strawberries – 1 cup (60 calories)
Low-calorie low-fat Granola – ½ cup (171calories)
Mid Meal Snack
1 cracker (0.1 oz) – (16 calories)
Lunch
1 serving fresh Apple (78 calories)
1 cup Turkey Chili (224 calories)
1 slice bread with a pat only of butter (126 calories)
Dinner
Tomato sauce – ½ cup (64 calories)
¾ cup Cooked pasta (165 calories)
Tossed salad – the small one with 2 tablespoons of lite dressing (61 calories)
Water – 12 ounces (0 calories)
Grated cheese – 1 tablespoon (22 calories)
TOTAL - 1103 Calories
Tips to remain committed to 1100 calorie Diet meal plan
I just shared with you a detailed diet plan to get you on the course and shed off extra calories but that’s not enough. To fully follow this diet, you need to have a personal commitment towards it. There should be no excuse, no postponement, just nothing to keep you out of track.
Take this as it is, you have no option than to just do it! Begin now, or else a week later you will still be preparing for a great diet. It is time to be in charge.
The following tips will go a long way in helping you remain committed:
Tip 1: Begin immediately
Most people make the mistake of assuming that there is a perfect day to get started with their 7-day diet plan. For some, Monday is ideal while for others, it is on Sunday. So they are ever waiting for this special day to start. Weeks down the line, they are still waiting for the designated day and eventually forget about it. Begin now, yes right now, today!
Tip 2: Set the goals
Why are you embarking on this exciting journey? For how long do you plan to be on it? Is your goal to lose weight or muscle up? Find the answers to these questions and work towards meeting your goal. Without a goal, you will be working on something whose end line you don’t know.
Tip 3: Have rules to guide you
After knowing what your finish line is, get the details of your diet. Establish a set of rules to help you remain committed to the diet plan. Also, include merit to determine whether you are on track or not. For example, you may weigh yourself at the start of the journey and then do so, preferably day four.
Tip 4: Get your armor ready
Take a look at your kitchen. Undoubtedly, there are a lot of foods in there that do not work well with your health. It’s time to get rid of it! I am not saying you throw it away, it doesn’t feel right. Just find a better way to get rid of it. Take a look at the fridge. If there is anything that won’t expire soon, put it somewhere in the back and don’t touch it until you meet your goal.
If you happen to share the house with a few other people, being in control of what goes into the fridge may be rather difficult. In such a case, have a corner in the fridge where you will place your diet food. Let all your roommates know that is your sacred corner and they have to respect it.
Tip 5: No room for excuses
There are these times when you will be extremely tired, hungry and have a strong craving for a certain meal. Do not weaken. Something will lie to you that taking a small bite is enough but don’t. The moment you break the rules of your diet, the entire effort will begin to roll downhill.
Tip 6: Remain motivated
Motivation is the key to keep going. It is your fuel. Always remember your ultimate goal and let it keep you determined to reach it. The finish line will be the measure of your success. Getting there is determined by the little things you do on a daily basis.
Sharing is powerful. Telling your friends gives you a sense of accomplishment.
