1100 Calorie Meal Plans
- :freedieting.com
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This is a low-fat meal plan with very low calories. To ensure appropriate calorie levels, please check the calorie needs calculator. This level of calories is only suitable for a small-framed person - and should not be followed every day (i.e. include higher-calorie days).
Meal Plan 1
TOTAL CALORIES 1077
Breakfast
- Shake based on 1 scoop whey protein powder with vanilla or chocolate flavor and 5 ice cubes, blended together with:
- 6 oz very strong coffee, 2 oz fat-free milk
OR - 10 oz noncarbonated mineral water (use vanilla flavored powder)
OR - 8 oz noncarbonated mineral water, 1/2 cup frozen mixed berries
- 6 oz very strong coffee, 2 oz fat-free milk
Morning Snack
- 1 medium-sized peach, apple, orange etc, or 5 grain crackers with dip of hummus or red pepper & almond
Lunch
- Sesame buckwheat noodles with lowfat peanut sauce
- Mixed-greens salad
- 1 cup of steamed broccoli
Afternoon Snack
- 10 raw almonds
Dinner
- Sea Bass Puttanesca:
- 1/2 teaspoon olive oil heated and 1 clove garlic chopped & sauteed 30 seconds
- 1 cup chopped tomato, 1/4 cup white wine, salt & pepper added to mixture & simmered for 10 minutes until like a sauce 1 tablepoon black olives & 1/2 teaspoon capers stirred into sauce
- 6 oz fillet of Sea Bass placed on top of mixture, covered, & simmered for 10 minutes until fish is opaque
- Mixed green salad
- 2 chocolate miniatures
Meal Plan 2
TOTAL CALORIES 1099
Breakfast
- Turkey bacon, spinach & egg white frittata - 1 serving from this recipe for 6:
- 1 cup spinach, stems removed, sauteed 2 to 3 minutes in ovenproof skillet coated with cooking spray.
- Whisked whites of 11 eggs plus 1 whole egg and 1/4 cup fatfree milk (or water).
- Mix in spinach, 4 strips of turkey bacon cooked and crumbled, salt & pepper to taste.
- Place mixture in preheated skillet, cover & cook 10 minutes until top is set.
- Brown frittata under broiler 3 minutes until golden.
Lunch
- Herb-crusted turkey breast - 1 serving from this recipe for 6:
- Combine 2 tbsp thyme, 2 tbsp Dijon mustard, 1 tbsp oregano, 1tsp rosemary, 1/2 tspn ground black pepper in small bowl.
- Place turkey breast in roasting pan skin side up and spread herb mixture evenly over top.
- Bake turkey 1 1/4 to 1 1/2 hours (juices run clear & temperature in thickest portion registers 170 deg F or 77 deg C)
- Remove & discard skin.
- Sweet potato & almond salad with mustard vinaigrette - 1 serving from this recipe for 3:
- Peel & cut into 1-inch cubes, 1 to 2 medium sweet potatoes (1 1/2 pounds)
- Steam potato cubes over boiling water 10 to 12 minutes until tender.
- Whisk together in a medium bowl, 1 tsp Dijon mustard, 1 tsp whole-grain mustard, 2 tsp white vinegar, 1/8 tsp salt.
- Add 1 tsp olive oil slowly while whisking, until emulsified.
- Add steamed potatoes, 1 celery stalk thinly sliced, 2 tbsp slivered raw almonds, and gently toss.
- Cool to room temperature and add 2 scallions thinly sliced.
- Mixed green salad
Afternoon Snack
- Wild salmon burger - 1 serving from this recipe for 2:
- Combine in large bowl 1/2 pound wild salmon fillet, chopped, 1 tbsp Dijon mustard, dash tabasco, 1 egg white, beaten, 1 tsp drained capers, 1 tspn lemon juice, 1 tsp chopped dill, 1 tsp white horseradish, salt & pepper to taste.
- Form well-mixed ingredients into 2 patties.
- Place patties in skillet sprayed with cooking spray and preheated, and cook over medium heat 3 to 4 minutes per side until browned.
Dinner
- Poached chicken breast:
- Pour into a stock pot or deep saute pan, 2 cups bottled water and 2 cups low-fat, low-sodium chicken broth, then bring to gentle boil.
- Add 2 tbsp tricolor peppercorns and 8 oz boneless, skinless chicken breast, ensuring liquid covers chicken.
- Reduse heat and simmer for 12 minutes until chicken is fork-tender and no longer pink, but avoid overcooking.
- Cauliflower mushroom mash:
- Heat small skillet over high heat, coat with cooking spray, add 1/2 cup sliced mushrooms and 1 tbsp chopped shallots, cook 2 to 3 minutes.
- Place in foodprocessor, cool slightly, then add 1 cup steamed cauliflower florets and 1 tsp whole-grain mustard, puree until smooth - add up to 2 tbsp water if mixture is too thick.
- Stir in 1 tbsp chopped parsley and ground black pepper.
- Mixed green salad
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