1100 Calorie Low Fat Meal Plan

Here's a 7-day sample week with 23% of Calories from fat. 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 Low Fat Meal Plan

This 1100 Calorie Low Fat Meal Plan gets 23% of its Calories from fat, about 29g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,099 Calories with 108g protein and 112g carbs (including 24g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 1100 Calorie Plan

The Low Fat plan cuts fat from 41g to 29g a day and raises protein from 83g to 108g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 36g of fat or less at 1,100 Calories. This one averages 29g (23%).

Daily averageLow Fat planStandard plan
Calories1,0991,095
Fat29g41g
Protein108g83g
Carbs112g111g
Net carbs88g86g
Fiber24g25g

Want a little less or more? See the 1000 Calorie Low Fat Meal Plan or the 1200 Calorie Low Fat Meal Plan.

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

Browse Other 1100 Calorie Diet Plans