1100 Calorie High-Protein Diet for Weight Loss for Women and Men | 4-Week Plan
1.) First Week of your Diet :
Day 1
Breakfast: Egg White Omelette with Vegetables and Toast
- 4 egg whites
- 1 whole egg
- 80g fresh spinach
- 50g mushrooms
- 1 slice whole wheat bread (30g)
- Salt, pepper, garlic
- Cooking spray oil
Whisk the egg whites with the whole egg, add the vegetables. Fry in a pan with cooking spray. Toast the bread.
Macros: 220 kcal | 26g Protein | 6g Fat | 20g Carbs
Morning Snack: Low-Fat Quark with Fruit
- 150g low-fat quark
- 1 apple (approx. 120g)
- 10g walnuts
- Cinnamon
Mix the quark with the diced apple, sprinkle with chopped walnuts and cinnamon.
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
Lunch: Chicken Breast with Brown Rice and Steamed Vegetables
- 140g chicken breast fillet
- 50g brown rice (dry weight)
- 150g broccoli
- 100g zucchini
- 1 teaspoon olive oil
- Lemon, salt, pepper, garlic
Pan-fry the chicken breast, season with lemon and spices. Cook the rice, steam or sauté the vegetables in olive oil.
Macros: 420 kcal | 46g Protein | 8g Fat | 44g Carbs
Dinner: Baked Fish with Arugula Salad and Sweet Potato
- 150g white fish fillet (cod or tilapia)
- 80g arugula
- 60g cherry tomatoes
- 80g sweet potato
- 1 teaspoon olive oil
- Lemon, balsamic vinegar, salt, pepper
Bake or pan-fry the fish, season with lemon. Bake the sweet potato in the oven. Toss the salad and dress with olive oil.
Macros: 280 kcal | 32g Protein | 7g Fat | 26g Carbs
Daily Total: 1140 kcal | 126g Protein | 27g Fat | 114g Carbs
Day 2
Breakfast: Protein Porridge with Fruit
-
- 40g rolled oats
- 200ml unsweetened almond milk
- 20g protein powder
- 1 banana (100g)
- Cinnamon
Cook the oats in the almond milk, stir in the protein powder, add the sliced banana and cinnamon.
Macros: 290 kcal | 24g Protein | 5g Fat | 44g Carbs
Morning Snack: Greek Yogurt with Berries and Almonds
- 150g low-fat Greek yogurt (2%)
- 80g frozen mixed berries
- 15g almonds
- 5g honey
Mix the yogurt with the berries, sprinkle with chopped almonds, and drizzle with honey.
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
Lunch: Turkey Breast with Couscous and Vegetables
- 140g turkey breast
- 50g couscous (dry weight)
- 120g green beans
- 80g carrot
- 1 teaspoon olive oil
- Salt, pepper, rosemary
Pan-fry the turkey breast. Pour boiling water over the couscous and let sit for 5 minutes. Steam or sauté the vegetables.
Macros: 380 kcal | 42g Protein | 7g Fat | 42g Carbs
Dinner: Tuna Salad with Whole Wheat Bread
- 120g canned tuna (in water)
- 100g iceberg lettuce
- 60g cherry tomatoes
- 50g cucumber
- 1 slice whole wheat bread (30g)
- 1 teaspoon olive oil
- Lemon, salt, pepper
Toss the salad, dress with olive oil and lemon juice. Serve with toast.
Macros: 240 kcal | 30g Protein | 7g Fat | 20g Carbs
Daily Total: 1120 kcal | 112g Protein | 26g Fat | 130g Carbs
Day 3
Breakfast: Quark Pancakes
- 100g low-fat quark
- 2 eggs
- 30g rolled oats (ground)
- 80g blueberries
- Cinnamon
Mix the quark with the eggs and ground oats, fry into small pancakes using cooking spray. Serve with blueberries.
Macros: 300 kcal | 30g Protein | 10g Fat | 28g Carbs
Morning Snack: Cottage Cheese with Fruit
- 120g cottage cheese
- 1 peach (120g)
- 10g walnuts
Mix the cottage cheese with the diced peach, sprinkle with chopped walnuts.
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
Lunch: Chicken Breast with Quinoa and Mediterranean Vegetables
- 140g chicken breast
- 45g quinoa (dry weight)
- 100g zucchini
- 80g eggplant
- 60g bell pepper
- 1 teaspoon olive oil
- Oregano, garlic, salt, pepper
Pan-fry the chicken breast. Cook the quinoa. Sauté the vegetables in olive oil with spices.
Macros: 400 kcal | 44g Protein | 9g Fat | 42g Carbs
Dinner: Salmon with Steamed Vegetables
- 110g salmon fillet
- 120g broccoli
- 80g carrot
- 50g green beans
- Lemon, dill, salt, pepper
- Cooking spray oil
Bake or pan-fry the salmon with cooking spray, season with lemon and dill. Steam the vegetables.
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
Daily Total: 1150 kcal | 122g Protein | 37g Fat | 104g Carbs
Day 4
Breakfast: Scrambled Eggs with Vegetables and Toast
- 3 egg whites
- 2 whole eggs
- 60g cherry tomatoes
- 40g spinach
- 1 slice whole wheat bread (30g)
- Salt, pepper
- Cooking spray oil
Make scrambled eggs from the eggs, add the vegetables. Toast the bread.
Macros: 240 kcal | 24g Protein | 10g Fat | 18g Carbs
Morning Snack: Low-Fat Quark with Fruit
- 150g low-fat quark
- 1 apple (120g)
- 10g walnuts
- Cinnamon
Mix the quark with the diced apple, sprinkle with chopped walnuts and cinnamon.
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
Lunch: Turkey Breast with Sweet Potato and Vegetables
- 140g turkey breast
- 120g sweet potato
- 120g green beans
- 80g bell pepper
- 1 teaspoon olive oil
- Salt, pepper, paprika powder
Pan-fry the turkey breast. Dice the sweet potato and bake in the oven at 200°C for 25 minutes. Steam or sauté the vegetables.
Macros: 400 kcal | 42g Protein | 7g Fat | 46g Carbs
Dinner: Baked Fish with Salad
- 150g white fish fillet
- 100g arugula
- 60g cherry tomatoes
- 50g cucumber
- 30g corn (canned)
- 1 teaspoon olive oil
- Balsamic vinegar, salt, pepper
Bake or pan-fry the fish. Toss the salad and dress with olive oil and balsamic vinegar.
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
Daily Total: 1110 kcal | 122g Protein | 31g Fat | 104g Carbs
Day 5
Breakfast: Protein Porridge with Fruit
- 40g rolled oats
- 200ml unsweetened almond milk
- 20g protein powder
- 1 banana (100g)
- Cinnamon
Cook the oats in the almond milk, stir in the protein powder, add the banana and cinnamon.
Macros: 290 kcal | 24g Protein | 5g Fat | 44g Carbs
Morning Snack: Greek Yogurt with Berries and Almonds
- 150g low-fat Greek yogurt (2%)
- 80g frozen mixed berries
- 15g almonds
- 5g honey
Mix the yogurt with the berries, sprinkle with almonds, and drizzle with honey.
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
Lunch: Chicken Breast with Brown Rice and Steamed Vegetables
- 140g chicken breast fillet
- 50g brown rice (dry weight)
- 150g broccoli
- 100g zucchini
- 1 teaspoon olive oil
- Lemon, salt, pepper, garlic
Pan-fry the chicken breast, cook the rice, steam the vegetables.
Macros: 420 kcal | 46g Protein | 8g Fat | 44g Carbs
Dinner: Tuna Salad with Whole Wheat Bread
- 120g canned tuna (in water)
- 100g iceberg lettuce
- 60g cherry tomatoes
- 50g cucumber
- 1 slice whole wheat bread (30g)
- 1 teaspoon olive oil
- Lemon, salt, pepper
Toss the salad, dress with olive oil. Serve with toast.
Macros: 240 kcal | 30g Protein | 7g Fat | 20g Carbs
Daily Total: 1160 kcal | 116g Protein | 27g Fat | 132g Carbs
Day 6
Breakfast: Egg White Omelette with Vegetables and Toast
- 4 egg whites
- 1 whole egg
- 80g fresh spinach
- 50g mushrooms
- 1 slice whole wheat bread (30g)
- Salt, pepper, garlic
- Cooking spray oil
Whisk the eggs, add the vegetables. Fry with cooking spray. Toast the bread.
Macros: 220 kcal | 26g Protein | 6g Fat | 20g Carbs
Morning Snack: Cottage Cheese with Fruit
- 120g cottage cheese
- 1 peach (120g)
- 10g walnuts
Mix the cottage cheese with the fruit, sprinkle with walnuts.
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
Lunch: Turkey Breast with Couscous and Vegetables
- 140g turkey breast
- 50g couscous (dry weight)
- 120g green beans
- 80g carrot
- 1 teaspoon olive oil
- Salt, pepper, rosemary
Pan-fry the turkey breast, prepare the couscous, steam the vegetables.
Macros: 380 kcal | 42g Protein | 7g Fat | 42g Carbs
Dinner: Salmon with Steamed Vegetables
- 110g salmon fillet
- 120g broccoli
- 80g carrot
- 50g green beans
- Lemon, dill, salt, pepper
- Cooking spray oil
Cook the salmon with cooking spray, season with lemon and dill. Steam the vegetables.
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
Daily Total: 1050 kcal | 116g Protein | 31g Fat | 96g Carbs
Day 7
Breakfast: Quark Pancakes
- 100g low-fat quark
- 2 eggs
- 30g rolled oats (ground)
- 80g blueberries
- Cinnamon
Mix the quark with the eggs and ground oats, fry into pancakes. Serve with blueberries.
Macros: 300 kcal | 30g Protein | 10g Fat | 28g Carbs
Morning Snack: Low-Fat Quark with Fruit
- 150g low-fat quark
- 1 apple (120g)
- 10g walnuts
- Cinnamon
Mix the quark with the apple, sprinkle with walnuts and cinnamon.
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
Lunch: Chicken Breast with Quinoa and Mediterranean Vegetables
- 140g chicken breast
- 45g quinoa (dry weight)
- 100g zucchini
- 80g eggplant
- 60g bell pepper
- 1 teaspoon olive oil
- Oregano, garlic, salt, pepper
Pan-fry the chicken breast, cook the quinoa, sauté the vegetables.
Macros: 400 kcal | 44g Protein | 9g Fat | 42g Carbs
Dinner: Baked Fish with Salad
- 150g white fish fillet
- 100g arugula
- 60g cherry tomatoes
- 50g cucumber
- 30g corn (canned)
- 1 teaspoon olive oil
- Balsamic vinegar, salt, pepper
Bake the fish, toss the salad and dress with olive oil.
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
Daily Total: 1170 kcal | 130g Protein | 33g Fat | 110g Carbs
2.) Second week of the plan :
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Day 1
Breakfast: Protein Smoothie Bowl
- 25g protein powder
- 150ml unsweetened almond milk
- 1 frozen banana (100g)
- 30g muesli
- 80g strawberries
Blend the protein powder with the almond milk and banana, pour into a bowl, and top with muesli and strawberries.
Macros: 300 kcal | 26g Protein | 5g Fat | 42g Carbs
Morning Snack: Cottage Cheese with Fruit
- 120g cottage cheese
- 1 peach (120g)
- 10g walnuts
Mix the cottage cheese with the diced peach, sprinkle with chopped walnuts.
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
Lunch: Chicken Breast with Curry Bulgur
- 140g chicken breast
- 50g bulgur (dry weight)
- 100g carrot
- 80g broccoli
- 1 teaspoon light coconut milk
- Curry powder, turmeric, garlic
- Cooking spray oil
Sauté the chicken breast, add spices and coconut milk. Cook the bulgur, steam the vegetables.
Macros: 400 kcal | 44g Protein | 6g Fat | 48g Carbs
Dinner: Salmon with Steamed Vegetables
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1150 kcal | 118g Protein | 29g Fat | 124g Carbs
Day 2
Breakfast: Egg White Omelette with Vegetables and Toast
Macros: 220 kcal | 26g Protein | 6g Fat | 20g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries and Almonds
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Turkey Breast with Sweet Potato and Vegetables
Macros: 400 kcal | 42g Protein | 7g Fat | 46g Carbs
(You had this on Day 4 of the first week of the plan.)
Dinner: Tuna Salad with Whole Wheat Bread
Macros: 240 kcal | 30g Protein | 7g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1070 kcal | 114g Protein | 27g Fat | 110g Carbs
Day 3
Breakfast: Protein Porridge with Fruit
Macros: 290 kcal | 24g Protein | 5g Fat | 44g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Fruit
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Steamed Vegetables
Macros: 420 kcal | 46g Protein | 8g Fat | 44g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Baked Fish with Salad
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1180 kcal | 126g Protein | 27g Fat | 128g Carbs
Day 4
Breakfast: Quark Pancakes
Macros: 300 kcal | 30g Protein | 10g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Fruit
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Chicken Breast with Quinoa and Mediterranean Vegetables
Macros: 400 kcal | 44g Protein | 9g Fat | 42g Carbs
(You had this on Day 3 of the first week of the plan.)
Dinner: Salmon with Steamed Vegetables
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1150 kcal | 122g Protein | 37g Fat | 104g Carbs
Day 5
Breakfast: Scrambled Eggs with Vegetables and Toast
Macros: 240 kcal | 24g Protein | 10g Fat | 18g Carbs
(You had this on Day 4 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries and Almonds
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Turkey Breast with Couscous and Vegetables
Macros: 380 kcal | 42g Protein | 7g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Tuna Salad with Whole Wheat Bread
Macros: 240 kcal | 30g Protein | 7g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1070 kcal | 112g Protein | 31g Fat | 104g Carbs
Day 6
Breakfast: Protein Smoothie Bowl
Macros: 300 kcal | 26g Protein | 5g Fat | 42g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Low-Fat Quark with Fruit
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Curry Bulgur
Macros: 400 kcal | 44g Protein | 6g Fat | 48g Carbs
(You had this on Day 1 of the second week of the plan.)
Dinner: Baked Fish with Salad
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1170 kcal | 126g Protein | 25g Fat | 130g Carbs
Day 7
Breakfast: Egg White Omelette with Vegetables and Toast
Macros: 220 kcal | 26g Protein | 6g Fat | 20g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Cottage Cheese with Fruit
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Turkey Breast with Sweet Potato and Vegetables
Macros: 400 kcal | 42g Protein | 7g Fat | 46g Carbs
(You had this on Day 4 of the first week of the plan.)
Dinner: Salmon with Steamed Vegetables
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1070 kcal | 116g Protein | 31g Fat | 100g Carbs
3.) Third Week of the Plan :
Day 1
Breakfast: Protein Porridge with Fruit
Macros: 290 kcal | 24g Protein | 5g Fat | 44g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries and Almonds
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Thai-Style Chicken Stir-fry with Rice
- 130g chicken breast
- 50g jasmine rice (dry weight)
- 100g broccoli
- 70g bell pepper
- 60g zucchini
- 1 teaspoon soy sauce
- Ginger, garlic, chili
- Cooking spray oil
Sauté the chicken breast in a wok with cooking spray, add the vegetables and soy sauce, stir-fry for another 4-5 minutes. Cook the rice separately.
Macros: 390 kcal | 42g Protein | 6g Fat | 46g Carbs
Dinner: Baked Fish with Salad
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1140 kcal | 116g Protein | 26g Fat | 130g Carbs
Day 2
Breakfast: Egg White Omelette with Vegetables and Toast
Macros: 220 kcal | 26g Protein | 6g Fat | 20g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Fruit
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Turkey Breast with Couscous and Vegetables
Macros: 380 kcal | 42g Protein | 7g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Tuna Salad with Whole Wheat Bread
Macros: 240 kcal | 30g Protein | 7g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1060 kcal | 120g Protein | 26g Fat | 106g Carbs
Day 3
Breakfast: Quark Pancakes
Macros: 300 kcal | 30g Protein | 10g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Fruit
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Steamed Vegetables
Macros: 420 kcal | 46g Protein | 8g Fat | 44g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Steamed Vegetables
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1170 kcal | 124g Protein | 36g Fat | 106g Carbs
Day 4
Breakfast: Protein Smoothie Bowl
Macros: 300 kcal | 26g Protein | 5g Fat | 42g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Greek Yogurt with Berries and Almonds
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Quinoa and Mediterranean Vegetables
Macros: 400 kcal | 44g Protein | 9g Fat | 42g Carbs
(You had this on Day 3 of the first week of the plan.)
Dinner: Baked Fish with Salad
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1160 kcal | 120g Protein | 29g Fat | 124g Carbs
Day 5
Breakfast: Scrambled Eggs with Vegetables and Toast
Macros: 240 kcal | 24g Protein | 10g Fat | 18g Carbs
(You had this on Day 4 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Fruit
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Thai-Style Chicken Stir-fry with Rice
Macros: 390 kcal | 42g Protein | 6g Fat | 46g Carbs
(You had this on Day 1 of the third week of the plan.)
Dinner: Tuna Salad with Whole Wheat Bread
Macros: 240 kcal | 30g Protein | 7g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1090 kcal | 118g Protein | 29g Fat | 108g Carbs
Day 6
Breakfast: Protein Porridge with Fruit
Macros: 290 kcal | 24g Protein | 5g Fat | 44g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Cottage Cheese with Fruit
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Chicken Breast with Curry Bulgur
Macros: 400 kcal | 44g Protein | 6g Fat | 48g Carbs
(You had this on Day 1 of the second week of the plan.)
Dinner: Salmon with Steamed Vegetables
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1140 kcal | 116g Protein | 29g Fat | 126g Carbs
Day 7
Breakfast: Egg White Omelette with Vegetables and Toast
Macros: 220 kcal | 26g Protein | 6g Fat | 20g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries and Almonds
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Turkey Breast with Sweet Potato and Vegetables
Macros: 400 kcal | 42g Protein | 7g Fat | 46g Carbs
(You had this on Day 4 of the first week of the plan.)
Dinner: Baked Fish with Salad
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1080 kcal | 118g Protein | 28g Fat | 106g Carbs
4.) Fourth week of the Plan
Day 1
Breakfast: Quark Pancakes
Macros: 300 kcal | 30g Protein | 10g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Fruit
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Steamed Vegetables
Macros: 420 kcal | 46g Protein | 8g Fat | 44g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Steamed Vegetables
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1200 kcal | 128g Protein | 36g Fat | 112g Carbs
Day 2
Breakfast: Protein Porridge with Fruit
Macros: 290 kcal | 24g Protein | 5g Fat | 44g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Cottage Cheese with Fruit
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Turkey Breast with Couscous and Vegetables
Macros: 380 kcal | 42g Protein | 7g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Tuna Salad with Whole Wheat Bread
Macros: 240 kcal | 30g Protein | 7g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1100 kcal | 114g Protein | 25g Fat | 124g Carbs
Day 3
Breakfast: Protein Smoothie Bowl
Macros: 300 kcal | 26g Protein | 5g Fat | 42g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Greek Yogurt with Berries and Almonds
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Thai-Style Chicken Stir-fry with Rice
Macros: 390 kcal | 42g Protein | 6g Fat | 46g Carbs
(You had this on Day 1 of the third week of the plan.)
Dinner: Baked Fish with Salad
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1150 kcal | 118g Protein | 26g Fat | 128g Carbs
Day 4
Breakfast: Egg White Omelette with Vegetables and Toast
Macros: 220 kcal | 26g Protein | 6g Fat | 20g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Fruit
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Quinoa and Mediterranean Vegetables
Macros: 400 kcal | 44g Protein | 9g Fat | 42g Carbs
(You had this on Day 3 of the first week of the plan.)
Dinner: Salmon with Steamed Vegetables
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1100 kcal | 122g Protein | 33g Fat | 102g Carbs
Day 5
Breakfast: Scrambled Eggs with Vegetables and Toast
Macros: 240 kcal | 24g Protein | 10g Fat | 18g Carbs
(You had this on Day 4 of the first week of the plan.)
Morning Snack: Cottage Cheese with Fruit
Macros: 190 kcal | 18g Protein | 6g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Chicken Breast with Curry Bulgur
Macros: 400 kcal | 44g Protein | 6g Fat | 48g Carbs
(You had this on Day 1 of the second week of the plan.)
Dinner: Tuna Salad with Whole Wheat Bread
Macros: 240 kcal | 30g Protein | 7g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1070 kcal | 116g Protein | 29g Fat | 104g Carbs
Day 6
Breakfast: Protein Porridge with Fruit
Macros: 290 kcal | 24g Protein | 5g Fat | 44g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries and Almonds
Macros: 210 kcal | 16g Protein | 7g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Turkey Breast with Sweet Potato and Vegetables
Macros: 400 kcal | 42g Protein | 7g Fat | 46g Carbs
(You had this on Day 4 of the first week of the plan.)
Dinner: Baked Fish with Salad
Macros: 250 kcal | 34g Protein | 8g Fat | 16g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1150 kcal | 116g Protein | 27g Fat | 130g Carbs
Day 7
Breakfast: Quark Pancakes
Macros: 300 kcal | 30g Protein | 10g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Fruit
Macros: 220 kcal | 22g Protein | 6g Fat | 24g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Thai-Style Chicken Stir-fry with Rice
Macros: 390 kcal | 42g Protein | 6g Fat | 46g Carbs
(You had this on Day 1 of the third week of the plan.)
Dinner: Salmon with Steamed Vegetables
Macros: 260 kcal | 30g Protein | 12g Fat | 16g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1170 kcal | 124g Protein | 34g Fat | 114g Carbs
Important Note: This 4-week diet recommendation is for informational purposes only and is not equally suitable for everyone. How well this plan fits you depends on your gender, body weight, muscle mass, age, and activity level. (For example, a 32-year-old 80 kg man has completely different caloric needs than a 47-year-old 65 kg woman.)
Calculate how many calories you need with our calorie calculator here in the app – this way you can easily check which diet plan is suitable for you and how many calories you need per day.
Always make sure you don't end up in too large a calorie deficit or surplus, don't starve yourself, and don't overeat – neither extreme is healthy.
Your Grocery List for the Month
We’re leaving the full monthly shopping list for this meal plan here as a preview – join our app now and get access to the previous 3 weeks of the diet as well! Lose fat, build muscle, and reach your goal without suffering!
Shopping List (for 4 Weeks)
Dairy Products and Eggs
- 40 whole eggs
- 1.5 liters liquid egg whites (or an additional 50 eggs, using only the whites)
- 1.5 kg low-fat quark
- 800g low-fat Greek yogurt (2%)
- 600g cottage cheese
- 1 liter unsweetened almond milk
Meat and Fish
- 3 kg chicken breast fillet
- 1 kg turkey breast
- 1.2 kg white fish fillet (cod or tilapia)
- 700g salmon fillet
- 600g canned tuna (in water)
Grains and Bakery Items
- 600g rolled oats
- 600g brown rice
- 400g jasmine rice
- 500g quinoa
- 400g couscous
- 400g bulgur
- 1 loaf whole wheat bread (or more, depending on freshness)
- 200g muesli
Protein Powder and Supplements
- 600g protein powder (vanilla or chocolate)
- 100g chia seeds
Vegetables
- 2 kg broccoli
- 1.2 kg green beans
- 1.5 kg zucchini
- 1 kg bell peppers (mixed)
- 1.2 kg carrots
- 600g mushrooms (button mushrooms)
- 1 kg cherry tomatoes
- 1.2 kg spinach (fresh or frozen)
- 600g arugula
- 600g eggplant
- 600g iceberg lettuce
- 600g cucumber
- 1 kg sweet potato
- 8 onions
- 2 heads of garlic
Fruits
- 8 bananas
- 6 apples
- 4 peaches
- 500g strawberries (frozen)
- 500g mixed berries (frozen)
- 400g blueberries
- 3 lemons
Nuts and Seeds
- 200g almonds
- 200g walnuts
Oils, Sauces, and Other Items
- 400 ml olive oil
- Cooking spray oil
- 100 ml soy sauce
- 100 ml light coconut milk
- 100g canned corn
- 50g honey
- Salt, pepper
- Garlic powder
- Oregano
- Rosemary
- Dill
- Cinnamon
- Paprika powder
- Curry powder
- Turmeric
- Ginger
- Chili
- Balsamic vinegar
In Summary - Why is this diet effective?
Important Specifics of the 1100 Calorie Weight Loss Diet
There is no diet that works the same for everyone.
Why is this? Because every person has different daily caloric needs. This depends on your body type, your weight, your muscle mass, your age, your gender, and your goals. Two people with the same body weight can require completely different amounts of calories.
Examples of the Differences:
Let's take, for example, a 26-year-old woman who weighs 55 kg, is 158 cm tall, works in an office, and wants to lose weight. Her daily caloric need for weight loss would be approximately 1200-1300 kcal. If she follows this 1100-calorie diet, she will lose weight effectively (but it is not advisable to eat such a low number of calories long-term).
On the other hand, let's consider a 35-year-old man who weighs 80 kg, is 175 cm tall, and also wants to lose weight. In his case, the daily caloric need for weight loss could be as high as 2000-2200 kcal. If he follows this 1100-calorie plan, he will be in a dangerously large calorie deficit, which could lead to chronic fatigue, muscle loss, a slower metabolism, and health problems.
Or take a third example: a 22-year-old woman with a slender build, who weighs 50 kg, is 165 cm tall, and wants to build muscle mass. In her case, she needs a calorie surplus, perhaps 1800-2000 kcal per day, to build muscle. This 1100-calorie plan would be completely unsuitable for her.
This diet likely contains too few calories for you, especially if you are a man, are taller, or lead an active lifestyle. 1100 calories is only suitable for smaller-weight, shorter women who want to lose weight quickly in the short term. For men and most active women, this amount is too low and can be harmful to health and metabolism in the long run.
Therefore, we recommend calculating your precise daily calorie goal with the GetFIT App. By completing a short quiz, you will receive your personalized daily calorie and protein goal, set precisely according to your body and goals. The quiz is very quick, and based on your answers, you will immediately see how much you should eat each day to achieve your goal.
The GetFIT App not only helps determine your calorie goal but also has many other features: hundreds of high-protein recipes, easy calorie tracking with your Food Diary, varied diet plans, workout programs, and much more.
A Few Extra Tips for This Low-Calorie Diet:
- Track your calorie intake precisely: At this low-calorie level, it's critical to know exactly how much you are eating. Use our app for accurate tracking.
- Drink plenty of water: 2.5-3 liters of water per day is essential. Water helps reduce hunger pangs and supports metabolic function.
- Get enough sleep: At least 7-8 hours of sleep is mandatory. With a low-calorie intake, your body is even more dependent on recovery.
- Listen to your body's signals: If you experience severe fatigue, dizziness, or concentration problems, increase your calorie intake. This diet is not for everyone long-term.
- Do not maintain it for more than 8 weeks: This low-calorie level is recommended for a maximum of 6-8 weeks; afterwards, gradually increase your calories.
This diet is an intensive starting point for rapid weight loss, but the sustainable, long-term solution is following personalized calorie and macro goals. Start working on your own customized plan with the GetFIT App, and achieve lasting, healthy results!
