1100 Calorie 7-Day Meal Plan – Printable Menu & Grocery List (PDF)

The Low-Calorie Dilemma

Let’s be honest — when someone says “1100 calories a day,” the first thought is usually “Wait… am I going to starve?” But here’s the deal: an 1100 calorie 7-day meal plan doesn’t have to feel like punishment. With the right balance of lean proteins, fiber-packed veggies, and healthy fats, you can actually feel full, energized, and dare I say it… satisfied.

If you’ve ever found yourself mindlessly Googling “easy low calorie meal plans that don’t taste like cardboard,” you’re in the right place. I’ve pulled together a printable PDF menu and grocery list that makes sticking to 1100 calories per day realistic, doable, and even (gasp) delicious.

And the best part? You don’t have to live on celery sticks. We’re talking cozy soups like Lentil Soup with Crusty Bread, colorful bowls like a Mediterranean Grain Bowl, and satisfying snacks like Greek Yogurt with Berries & Honey.

Ready to finally stick to a meal plan without crying into a bag of chips on day two? Let’s dig in.

Why Choose an 1100 Calorie Meal Plan?

So, why 1100 calories? It’s a pretty specific number, right? Here’s the scoop:

For some people, 1100 calories can help create a calorie deficit that leads to safe weight loss.
It’s a great reset plan for short-term use when you need structure.
It works best when the foods are nutrient-dense, so you don’t feel like you’re living off rice cakes.

But — and this is important — 1100 calories is very low and may not be suitable for everyone long-term. Always check with a healthcare professional or dietitian (see Mayo Clinic’s advice on calorie needs) before starting.

The goal here isn’t deprivation. It’s about eating smarter, choosing foods that give you the biggest nutritional bang for your calorie buck. Think:

Fiber-loaded meals like Lentil Spinach Soup
Protein-packed staples like Lemon Garlic Grilled Chicken with Couscous
Healthy fats from Avocado Toast with Tomato & Olive Oil

What to Expect on This Plan

When you commit to this 1100 calorie 7-day meal plan, here’s what you’ll notice:

You’ll eat every few hours → no marathon stretches of hanger.
Meals are balanced → protein, carbs, healthy fats, and lots of veggies.
You’ll feel lighter → because these meals are naturally low in sodium and high in fiber.

A typical day might look like this:

Breakfast: Oatmeal with Fresh Berries & Flaxseed
Snack: Cucumber & Hummus Sandwich
Lunch: Tuna White Bean Salad
Snack: Greek Yogurt Parfait
Dinner: Grilled Salmon with Tomato Caper Relish

Notice something? Yep, it’s basically a Mediterranean-style low-calorie plan — which means you’re not just eating less, you’re eating smarter.

Key Foods You’ll See Often in This Plan

One of the secrets to sticking with a low-calorie plan is variety within structure. You’ll see certain key foods pop up a lot, because they’re nutrient-dense, affordable, and keep you full:

Greek Yogurt → creamy, high-protein, and perfect for pairing with fruit.
Lentils & Beans → fiber bombs that keep your digestive system happy. Try Mediterranean Lentil Salad or Three-Bean Chili.
Leafy Greens & Veggies → spinach, cucumbers, peppers, eggplant… basically a rainbow.
Whole Grains → quinoa, whole-wheat pasta, barley. (Yes, carbs are allowed. Calm down, keto warriors).
Lean Proteins → salmon, chicken, shrimp, and tofu. Stir-Fried Tofu with Broccoli is a lifesaver.

Together, these foods create volume and satiety without blowing calories. In plain English: you get to eat more food while staying within 1100 calories.

Sneak Peek: 7-Day 1100 Calorie Meal Plan (Overview)

Here’s a little preview before we jump into the full daily breakdown in Batch 2:

Day 1: Yogurt + berries, lentil soup, salmon dinner
Day 2: Avocado toast, chickpea wraps, lemon herb chicken
Day 3: Smoothie bowl, lentil stew, veggie-packed tacos
Day 4: Oatmeal, tuna salad, grilled eggplant with yogurt sauce
Day 5: Parfait, quinoa tabbouleh, shrimp sauté
Day 6: Scramble, chickpea skillet, baked salmon
Day 7: Pancakes, Mediterranean salad, grilled chicken

Each day clocks in around 1100 calories — and I promise, they don’t feel skimpy.

Full 7-Day 1100 Calorie Meal Plan

Here’s the detailed daily plan you can follow (and print!). Each day comes in at roughly 1100 calories, give or take a few depending on portion sizes. The recipes are linked so you can whip them up quickly.

Day 1

Breakfast: Greek Yogurt Bowl with Berries & Honey
Snack: 1 apple + 1 tbsp almond butter
Lunch: Lentil Soup with Crusty Bread
Snack: Cucumber Hummus Sandwich
Dinner: Grilled Salmon with Tomato Caper Relish

Day 2

Breakfast: Avocado Toast with Tomato & Olive Oil
Snack: Handful of raw almonds (about 100 calories)
Lunch: Mediterranean Chickpea Wraps
Snack: Greek Yogurt Parfait
Dinner: Lemon Herb Chicken with Roasted Potatoes

Day 3

Breakfast: Mediterranean Smoothie Bowl
Snack: 1 boiled egg + cucumber slices
Lunch: Lentil & Sweet Potato Stew
Snack: 10 baby carrots with 2 tbsp hummus
Dinner: Veggie-Packed Black Bean Tacos

Printable Grocery List

Here’s what you’ll need to pull this off. (Print it, stick it to your fridge, and boom — no excuses).

Proteins

Salmon (4 fillets)
Chicken breast (4–5 pieces)
Shrimp (1 lb)
Greek yogurt (large tub, plain)
Eggs (1 dozen)
Cottage cheese (1 small container)
Tofu (optional if swapping for plant-based days)

Grains & Legumes

Quinoa (2 cups dry)
Whole-wheat bread (1 loaf)
Whole-grain tortillas or pita
Lentils (2 cups dry)
Black beans (2 cans)
White beans (1 can)

Veggies & Greens

Spinach (1 large bag)
Mixed greens (1 bag)
Cucumbers (4)
Tomatoes (6–8)
Bell peppers (3)
Eggplant (2)
Sweet potatoes (2)
Zucchini (2)
Broccoli (1 head or bag)
Carrots (1 bag)

Fruits

Bananas (5)
Berries (fresh or frozen, 3 cups)
Apples (4)
Grapes (1 small bunch)
Oranges (2)
Lemons (3)

Healthy Fats & Pantry Staples

Olive oil
Almond butter
Walnuts
Almonds
Flaxseed
Honey
Spices: cinnamon, garlic, oregano, thyme, paprika

Tips for Success on 1100 Calories

Hydrate like it’s your job → sometimes thirst disguises itself as hunger.
Plan ahead → meal prep on Sunday makes sticking to the plan 100x easier.
Mix & match → don’t like salmon? Swap in Stir-Fried Tofu with Broccoli or Grilled Portobello Mushroom Steaks.
Keep snacks balanced → pair carbs (fruit/veggies) with protein (yogurt, nuts) to stay fuller longer.
Listen to your body → if 1100 calories feels too low for your energy needs, bump it up. This is about nourishment, not punishment.

Conclusion: Your 1100 Calorie Week, Done.

There you have it: a realistic 1100 calorie 7-day meal plan with grocery list that doesn’t feel like a crash diet. Instead of surviving on sad salads, you’ll enjoy Mediterranean-inspired dishes like Shrimp Saganaki, hearty Lentil Shepherd’s Pie, and refreshing Cucumber Avocado Toast with Za’atar.

The best part? You don’t have to count every single calorie because I’ve already done the math for you. Just print the PDF, stock up on the grocery list, and enjoy a week of effortless eating.

So — ready to give it a try? Download your 1100 Calorie Meal Plan PDF below, prep a little, and get ready to feel lighter, energized, and actually full.