1100 calorie meal plan

End your struggles with weight loss by having this 1100 calorie meal plan. This plan will not only transform your body, but also keep you healthy. It will make sure you do not have any nutrient deficiency.

Moreover, this 1100 calorie meal plan is framed by the expert dieticians for best results. The best part is that it will help you lose weight without starving yourself.

Benefits of a 1100 calorie meal plan

Having such a meal plan can give you the following benefits:

1. Weight Loss

2. Portion Control

3. Simplified Meal Planning

4. Proper Nutrition

5. Improved Energy Levels

6. A Reduced Risk of Chronic Diseases

7. Enhanced Metabolism

8. Better Digestive and gut Health

9. Healthy Eating Habits

10. Long lasting Lifestyle Changes

Best low calorie food choices

Your 1100 calorie diet menu can have these foods. They are not only low in calories but also very healthy!

1. Leafy Greens:

Leafy vegetables are very low in calories and high in nutrients. You can have them in salads, smoothies, or as a base for many other dishes.

2. Cucumbers:

With about 16 calories per cup, cucumbers are one of the healthiest vegetables with low calories. They are refreshing and hydrating. 

3. Zucchini:

This versatile veggie has around 20 calories per cup. You can eat it in your 1100 kcal diet plan.

4. Tomatoes:

With about 22 calories per medium tomato, you can eat it for fat loss. They are rich in vitamins and antioxidants. There are many ways to have them in your 1100 calorie diet menu.

5. Broccoli:

With approx 55 calories per cup, broccoli is a nutrient powerhouse. So, you can eat it for effective results.

6. Cauliflower:

It has about 25 calories per cup. You can even use it as a rice substitute.

7. Berries:

Berries have around 50-80 calories per cup. They are high in fiber and antioxidants. Therefore, they are perfect for snacks or desserts.

5 worst foods to avoid in your 1100 Kcal diet plan

When it comes to high-calorie foods that are not so great for your health, here are five to watch out for:

1. Fast Food:

They have calories, unhealthy fats, and high sodium levels. Therefore, here is every reason to avoid them.

2. Pastries and Desserts:

Being high in calories, sugar, and bad fats, they can lead to quick spikes in blood sugar levels. So, avoid them in your 1100 calorie meal plan.

3. Creamy Sauces and Dressings:

These foods can add a large amount of calories. They are loaded with bad fats.

4. Sugar-Sweetened drinks:

They are packed with empty calories from added sugars. This makes it worse for an 1100 calorie diet plan. It can lead to weight gain with many health issues.

5. Processed Snacks:

It includes chips, cookies, and candies. They are high in calories, bad fats, and added sugars. Hence, making them easy to overeat without feeling satisfied.

A sample 1100 calorie meal plan

Here is a sample diet chart that has 1100 calories to keep you fueled during weight loss!

Breakfast (Approx. 300 calories)

• Vegetable Upma (1 cup) – 200 calories
• Green Chutney (2 tablespoons) – 30 calories
• Masala Chai (without sugar, 1 cup) – 70 calories

Mid-Morning Snack (Approx. 100 calories)

• A medium sized Apple – 95 calories

Lunch (Approx. 400 calories)

• Brown Rice (1/2 cup cooked) – 110 calories
• Dal Tadka (1 cup) – 180 calories
• Mixed Vegetable Curry (1 cup) – 100 calories
• Cucumber Salad (1/2 cup) – 10 calories

Evening Snack (Approx. 100 calories)

• Roasted Chickpeas (1/4 cup) – 100 calories

Dinner (Approx. 200 calories)

• Whole Wheat Roti (1 medium) – 70 calories
• Palak Paneer (1/2 cup) – 130 calories

Tips to get better results:

Your 1100 calorie meal plan can work best when combined with these tips!

1. Plan Ahead:

Plan your meals prior, say a week ahead. It will help you make healthier choices and avoid last-minute unhealthy options.

2. Portion Control:

Look into your portion sizes, especially with high-calorie foods. 

3. Include Variety:

Have a variety of foods in your meals to get all the nutrients. This can also keep meals interesting.

4. Stay Hydrated:

Sometimes, you might confuse thirst with hunger. To avoid that, keep your body hydrated.

5. Limit Processed Foods:

Do not eat junk foods, as they have empty calories, sugars, and bad fats. It will disrupt your progress of the 1100 calorie meal plan.

6. Stay Active:

You must do regular physical activity for achieving better results.

7. Listen to Your Body:

Pay attention to the hunger and fullness cues your body gives you. Eat when you’re hungry and stop when you’re satisfied.

Frequently asked questions (FAQs)