Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Key Takeaways
- A well‑planned 1,100‑calorie diet can support weight loss—but must be nutrient-packed.
- You’ll get balanced meals (≈250‑350 kcal) plus two light snacks/day.
- Prep ahead to stay on track and avoid low‑energy pitfalls.
- Check in with a healthcare professional—this is quite low and may not suit everyone.
The essential insight to grasp is this:
An 1,100‑calorie plan works only when every bite packs protein, fiber, and healthy fats. You can lose up to 1–2 lb/week—as long as you monitor your energy, micronutrients, and overall health.
Why 1,100 Calories?
Diets under 1,200 kcal/day are considered “very low.” They may boost rapid weight loss, but they also raise risks: low energy, nutrient deficiency, muscle loss. Registered dietitians recommend 1,200 kcal as the lowest safe baseline for most adults . A precise 1,100‑calorie plan is only sensible with medical guidance.
Daily Macronutrient Target
To stay full and preserve muscle:
- Protein: ≥70 g (≈25–30 %)
- Fat: ~35–45 g healthy sources (30–40 %)
- Carbs: Remaining calories (~100–120 g with fiber)
Sample Day Menu (≈1,100 Calories)
🥣 Breakfast (~300 Calories)
- Mediterranean Omelet
- 3 eggs + sautéed spinach, bell pepper, cherry tomatoes cooked in 1 tsp olive oil
- ~18 g protein, 19 g fat, 8 g carbs.
🥗 Snack (~100 cal)
- 1 cup cucumber + 3 Tbsp hummus
- ~3 g protein, 6 g fat, 10 g carbs
🥗 Lunch (~325 cal)
- Baked Lemony Cod (120 g) + roasted sweet potato (150 g) + cherry tomatoes
- ~24 g protein, moderate carbs, low fat
🍎 Snack (~100 cal)
- 1 medium apple (~95 cal)
🍲 Dinner (~275 cal)
- Garden Chicken Stir‑Fry: 4 oz grilled chicken + mixed veggies + ½ cup cooked brown rice, light seasoning
- ~30 g protein, balanced carbs & fats
7-Day Meal Plan Overview
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| 1 | Omelet | Cod meal | Chicken stir‑fry | Cucumber snack, apple |
| 2 | Smoothie bowl + rice cake | Tuna chickpea salad | Turkey veggie soup | Carrots + hummus, orange |
| 3 | Greek yogurt + berries + granola | Chicken wrap with salad | Salmon + quinoa + greens | Cucumber snack, peach |
| 4 | Cottage cheese + fruit + granola | Egg & avocado toast | Beef & veggie stir‑fry | Celery + peanut butter, apple |
| 5 | Overnight oats + banana | White bean & tomato toast | Pork tenderloin + sweet potato + greens | Carrots + hummus, orange |
| 6 | Peanut butter protein oats | Quinoa black bean salad | Tofu stir‑fry with veggies | Rice cake + hummus, fruit |
| 7 | Scrambled eggs + spinach + tomato | Lentil soup + side salad | Baked cod + broccoli + brown rice | Apple, yogurt |
Swap meals based on preferences. Focus: protein + fiber + vegetables in each meal.
Meal Prep Tips
1. Batch Cook Protein
Grill or bake a week’s worth of chicken, fish, or tofu on Sunday.
2. Pre‑chop Veggies & Fruit
Store in airtight containers for quick meals.
3. Portion & Freeze
Pack single‑serve containers for lunches and dinners.
4. Track Everything
Use apps to log intake. Even small extras add up fast.
Safety & Monitoring
- Stay hydrated and track electrolytes if cutting sodium.
- Noticeable fatigue, dizziness, or hunger? Raise calories to ~1,200–1,300.
- Include a multivitamin if advised by a pro.
