1100 Calorie High Protein Meal Plan

Here's a 7-day sample week averaging 121g protein a day. Build your own day below, or jump to the full week.

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 1100 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 1100 Calorie diet, consult with a healthcare professional to ensure it's safe for you.
  • Focus on nutrient density: With fewer Calories, it's crucial to maximize the nutritional value of every meal.
  • Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1100 Calorie High Protein Meal Plan

This 1100 Calorie High Protein Meal Plan averages 121g protein a day over seven days, 44% of its Calories. It gives you three meals and a snack a day, averaging 1,096 Calories with 41g fat and 70g carbs (including 19g of fiber). That's about 30g of protein at each meal and snack.

Use this 7-day high protein plan in my account

How It Differs from the Standard 1100 Calorie Plan

The High Protein plan cuts carbs from 111g to 70g a day and raises protein from 83g to 121g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 97g of protein or more at 1,100 Calories. This one averages 121g (44%).

Daily averageHigh Protein planStandard plan
Calories1,0961,095
Protein121g83g
Fat41g41g
Carbs70g111g
Net carbs51g86g
Fiber19g25g

Want a little less or more? See the 1000 Calorie High Protein Meal Plan or the 1200 Calorie High Protein Meal Plan.

See all our High Protein meal plans. Not following a specific diet? See the 1100 Calorie Meal Plan.

Browse Other 1100 Calorie Diet Plans