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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

    Read Our Recent Article > How to Lose 40 Pounds Quickly!

    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!