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7 Rapid Fat Loss Meal Plans Under 1100 Calories

By Holly / November 30, 2017

Calorie-counting is easy. Many seem to be intimidated by it, but it is not as hard as you think. Here is a sample 1100-calorie meal plan that you can follow to lose a lot of weight quickly.

1100 Calorie Meal Plan

Day 1:

Breakfast

  • 1/2 Banana
  • 1 black coffee or tea
  • 1 cup of bran cereal with 8oz trim milk (2%)
  • At least 1 glass of water

Lunch

  • Sliced tomato and lettuce
  • 2 slices wheat bread
  • 0.5oz of (lite) mayonnaise
  • 1 cup of mixed fruit
  • 2 slices of roast beef
  • 12oz of (diet) soda

Snack

  • 1 medium-sized peach

Dinner

  • 1 cups of cooked pasta
  • 1 small serving of tossed salad with 2 Tbsp of (lite) dressing
  • 1/2 cup of tomato sauce
  • 12oz of water
  • 1 Tbsp of grated cheese

Snack

  • 11 almonds

Day 2:

Breakfast

  • 1 banana
  • 1 cup fat-free milk
  • ¾ cup of bran flakes

Mid-meal snacking

  • Handful of nuts

Lunch

  • 12oz of diet soda
  • 1oz of lite mayonnaise
  • 3 slices of white bread
  • 1 cup of mixed fruits
  • 2 slices of roast beef
  • Sliced tomato and lettuce

Evening Snacking

  • 10 pieces of almonds

Dinner

  • ½ cup of tomato sauce
  • 1 cup of cooked pasta
  • Small serving of tossed salad with 2 Tbsp of lite dressing
  • 12oz of water
  • 1 Tbsp of Grated cheese

Day 3:

Breakfast

  • 2 low-fat whole wheat waffles
  • 1 glass of water
  • 2 tbsp of maple syrup
  • 1 pat of butter
  • 1 cup of mixed fruits

Lunch

  • 3oz of sliced chicken breast
  • 1 large tossed salad with 2 Tbsp of lite dressing
  • 12oz of water
  • 1 cup of low-fat wheat thin crackers

Snack

  • 1 medium-sized peach

Dinner

  • 1 small tossed salad with 2 Tbsp of dressing
  • 3 ounces of grilled chicken breast (skinless)
  • 1 cup of green beans
  • 1 pat of butter
  • 12 ounces of water

Snack

  • 2 graham crackers

Day 4:

Breakfast

  • 2 Tbsp of maple syrup
  • 1 pat of butter
  • 1 glass of water
  • 1 cup of mixed fruits
  • 2 low-fat whole wheat waffles

Mid Meal snack

  • 1 banana and almond butter

Lunch

  • 1 medium baked potato
  • 1 cup of green tea

Evening snack

  • 1 small apple

Dinner

  • 2 broiled lam chops
  • 1 cup of steamed broccoli
  • 1 cup of cooked carrots
  • 1 cup of green tea

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Day 5:

Breakfast

  • 1 scrambled egg
  • 1 slice of Canadian bacon
  • 1 cup of melon balls
  • 1 cup of green tea

Mid Meal Plan

  • 1 cup fat-free milk

Lunch

  • 1 cup Turkey chili
  • 1 serving fresh apple
  • 1 slice of bread with a pat of butter

Dinner

  • 2 cups of tossed mixed salad
  • 1 cup diet soda
  • 1 portion of grilled salmon

Day 6:

Breakfast

  • ½ cup of low-fat granola
  • 1 cup of green tea
  • 6oz of sugar-free fruit-flavored yogurt
  • 1 cup of fresh strawberries

Mid meal snack

  • 1 cracker

Lunch

  • 1 cup Turkey chili
  • 1 serving of fresh apple
  • 1 slice bread with a pat of butter

Dinner

  • ¾ cup Cooked pasta
  • ½ cup of tomato sauce
  • Tossed salad with 2 Tbsp of lite dressing
  • 1 Tbsp of grated cheese
  • 12oz of water

Day 7:

Breakfast

  • 2 Tbsp of maple syrup
  • 1 pat of butter
  • 1 glass of water
  • 1 cup of mixed fruits
  • 2 pieces of low-fat whole wheat waffles

Mid-meal snacking

  • Handful of nuts

Lunch

  • 3 slices white bread
  • 100 grams of roast beef
  • Sliced tomato and lettuce
  • 1 cup of mixed fruit

Evening snack

  • 1 medium-sized peach
  • 1 big pear

Dinner

  • 3 cups of steamed spinach
  • 5 medium-sized steamed shrimps
  • 1 piece of chocolate fudge

Enjoy the weight loss! 🙂



About the author

Holly

Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!