• October 30, 2020

1100 Calorie Diet – Free 7 Day Meal Plan With Shopping List

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 keto diet are better positioned to shed off that annoying excess weight. 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 keto diet plan for a full week.

For the Mathematicians, it may seem quite awkward setting yourself on an 1100 calorie keto diet because the ’11’ in ‘1100’ is such an odd number. For some, 1200 calorie keto 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 keto 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 keto 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 keto diet. Our focus is on what will be beneficial to you at this time, the 1100 calorie diet.

1100 Calorie Keto 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)

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)

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)

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)

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)

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)

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)

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