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1100 Calorie Diet Meal Plan

protein pancake recipe m11100 calorie diet meal plan is a balanced meal plan for anybody needing a menu with an increased amount of protein and reduced amount of carbohydrates and fats. Of course, amounts of fats and carbohydrates are enough to provide enough energy and building blocks for the body to function, more or less, normally.

Published: February 5, 2016.

1100 calorie diet meal plan is given in the following table:

Meal Food Amount Protein Carbs Fats Fibers
08:00h Protein Pancakes  1 Pancake 21g 21g 4g 6g
11:00h Turkey Sandwich 1/2 Sandwich 25g 10g 5g 2g
Tomato 100g 1g 4g 0g 1g
14:00h  Turkey Sandwich 1/2 Sandwich 25g 10g 5g 2g
17:00h Fried Egg Whites with Zucchini and Paprika 6 Egg Whites 48g 20g 6g 5g
20:00h Cottage Cheese 200g 24g 5g 4g 0g
Lettuce Salad 100g 1g 3g 0g 2g
Total: 145g 75g 25g 19g
Calories:  580 kcal 300 kcal 225 kcal  -
Total Calories:  1105 kcal
zucchini paprika eggs m2Notes:

Breakfast is one single protein pancake containing around 200 kcal and a balanced amount of all macronutrients.

For daily snacks, at 11h and 14h, half of a single turkey sandwich is eaten, with an additional medium-sized tomato at 11h.

For late lunch, at 17:00 instead of eggs with vegetables, one eats egg whites with zucchini, paprika, and cottage cheese. This is the largest meal, right after breakfast - this way, one has enough energy to endure till dinner.

Dinner is rather simple - cottage cheese and lettuce salad. Only some salt and vinegar are added to the salad - no oils or dressing of any kind is allowed!

This meal plan provides around 145g of protein, 75g of carbohydrates, 25g of fats, and 19g of fibers. Most of the calories come from complete protein sources, while carbs and fats calories are balanced.

Fiber content could be perhaps better and if required, add more fresh salads like tomatoes, lettuce, cucumbers, and similar to increase the volume of meals and fiber content.

Vegetables in the form of cooked spinach, broccoli, cauliflower, and similar can be also added, without any fats, just watch the macros.

Salads and cooked green and leafy vegetables are often considered as foods that burn fat since the body often requires more energy to digest them than it gets energy from them after digestion.

Long story short - This is a very balanced meal plan, without any supplements. To increase energy levels, feel free to use some good diet supplement, under the supervision of your doctor or physician. Also, few omega-3 softgels could be consumed to increase the amount of healthy fats.

Use this meal plan as a template and adjust it according to your needs and preferences. When in hurry and without time to cook, Meal Replacement Powder (MRP) supplements can help, but in the end, real food is real food :)

When going on a diet, be sure to check your health with your doctor or physician.


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