1100 Calorie Week Plan

1100 Calorie Kickstart - 7 Day Diet Plan

By Rebecca Walton, wlr team

As seen in Bella Magazine; kickstart your weight loss with this 7-day easy, speedy, diet plan - giving you around 1100 calories per day.

1100 calories gives room enough for your drinks, snacks, and some low-calorie treats, and you could drop a dress size in around 4 weeks following this menu - meals have full ingredient information and instructions, with detailed recipes where needed.

All the dishes in this low-cal plan use everday ingredients you can get in your local store...

And... as they're all quick to make (with dinners on the table in less than 45 minutes, and most around the 20-30 minute mark), you'll be working toward your weight loss goals without having to spend loads of time planning and cooking!

To make it even easier for you to follow, there's a pdf download available.

How to Use this Plan

The plan gives around 1100 calories per day, and shows you the calories for each meal, with daily totals. There's 3 meals a day, so you'll need to add in any drinks or snacks.

The best way to follow the plan is to personalise it for yourself:

  • Choose the meals you like the look of
  • Adapt meals that don't quite suit your tastes
  • Adjust portion sizes to fit your own calorie goals

Add in some healthy, low calorie snacks...

Don't forget to count your drinks; most contain calories... you can check the calorie content of your favourite tipple or hot beverage in wlr.

You can also use the tools in wlr to calculate how many calories you need to lose weight, and you can knock the plan into exactly the right shape for yourself, it's free to try.  

You can get a PDF of the full 7 day plan including recipes and instructions with our newsletter - simply enter your email address (never shared).

Calorie Counted Daily Menu Plans

~ Day 1 ~

1056 calories

Breakfast - Avocado Egg Toast

Low Calorie Breakfast - Avocado Egg Toast

289 cals

Crunchy toasted seeded bread with avo smash and a golden yolk boiled egg. Simply use a fork to mash the avocado with the lemon juice, salt and pepper.

  • 1 slice wholemeal seeded bread (45g)
  • 1 med egg (boiled)
  • ½ small avocado (73g)
  • 1 tsp lemon juice
  • Salt and black pepper

Lunch - Curried Parsnip Soup

Low Calorie Lunch Recipe  - Curried Parsnip Soup

309 cals

A filling and tasty quick to make homemade soup, accompanied by warm toasted pitta. Serves 4 - can be refrigerated or frozen for future use.

View Recipe - Curried Parsnip Soup.

Dinner - Easy Sausage Casserole

Low Calorie Dinner Recipe - Easy Sausage Casserole

460 cals

A quick and easy comforting supper. Add a chunk of fresh bread for dipping if you have the calories.

View Recipe - Easy Sausage Casserole.

~ Day 2 ~

1037 calories

Breakfast - Yoghurt and Peach Breakfast Jar

Low Calorie Breakfast Recipe - Yoghurt and Peach Breakfast Jar

187 cals

Easily made ahead in jars or food savers for a really quick, low calorie, grab-and-go breakfast. Simply dice the peach and serve with the yoghurt, drizzled with the honey.

  • 2 Tsp Clear Honey
  • 1 Peach
  • 200g Fat Free Greek Yoghurt

Lunch - Warm Chicken, Chard, and Butternut Salad

Low Calorie Lunch Recipe - Warm Chicken, Chard and Butternut Salad

322 cals

A good salad isn't just for summer! Adding hot elements and being creative gives a hearty, filling, low calorie lunch... even on a chilly day.

View Recipe - Chicken Chard and Butternut Salad.

Dinner - Thai Red Salmon

Low Calorie Dinner Recipe - Thai Red Salmon

528 cals

A super quick supper, served with wholegrain rice (which can be substituted for microwave rice when you're really in a hurry).

View recipe - Thai Red Salmon

~ Day 3 ~

1073 calories

Berry and Banana Oatmeal

Low Calorie Breakfast Recipe - Berry and Banana Oatmeal

285 cals

Cook the oats with the milk as per pack instructions. Top with the blueberries and sliced banana.

  • 1 Sm Banana
  • Sm Handful Fresh or Frozen Blueberries
  • 35g Sachet Instant Porridge Oats
  • 125ml Semi-Skimmed Milk (or alternative)

Lunch - Tuna and Egg Salad

Low Calorie Lunch Recipe - Tuna and Egg Salad

309 cals

Boil the egg. Make a dressing with the oil, vinegar, mustard and lemon juice - seasoned with salt/pepper.

Arrange the salad with the onion and flaked tuna, drizzle on the dressing before topping with the peeled egg.

  • 1 Med Egg
  • 1 Tsp Lemon Juice
  • ½ Tsp Dijon Mustard
  • 2 Tsp Olive Oil
  • ½ Sm Red Onion, Sliced
  • 80g Prepacked Mixed Salad Leaves
  • 1 Sm Can Tuna in Brine
  • Salt and Black Pepper

Dinner - Chicken and Chorizo Quesadilla

Low Calorie Dinner Recipe - Chicken and Chorizo Quesadilla

479 cals

With sliced Jalapenos, this simple, quick and flavoursome quesadilla has a warming kick - a perfect low calorie evening pick-me-up.

View recipe - Chicken and Chorizo Quesadilla

~ Day 4 ~

1046 calories

Breakfast - Branflakes with Berries

Low Calorie Breakfast Recipe - Branflakes with Berries

220 cals

You couldn't get quicker or more simple than a good bowl of healthy, fibre rich cereal. Topped with berries for a burst of sweetness with every mouthful.

  • Handful Mixed Frozen (or fresh) Berries
  • 40g Branflakes
  • 150ml Semi-Skimmed Milk (or alternative)

Lunch - Pimped Beans on Toast

Low Calorie Lunch Recipe - Pimped Beans on Toast

349 cals

You can use all sorts of herbs/spices to to pimp up old faithful beans on toast - paprika, cumin and curry powder all work well.

Toast the bread and heat the beans with the herbs/spices. Try to do this on the hob as it helps to infuse the flavours better than a microwave.

  • 1 Sm Can Baked Beans
  • 2 Sm Slices Sourdough Rye Bread (40g)
  • ½ Tsp Dried Oregano
  • Pinch Black Pepper
  • Pinch Chilli Flakes

Dinner - Sticky Sesame Chicken

Low Calorie Dinner Recipe - Sticky Sesame Chicken

477 cals

Full of Asian flavour, there's no need to spend huge amounts of calories on a take-away... Served with egg fried rice - a real treat!

View recipe - Sticky Sesame Chicken and Egg Fried Rice

~ Day 5 ~

1085 calories

Breakfast - Malt Loaf with Marmalade

Low Calorie Breakfast Recipe - Malt Loaf with Marmalade

226 cals

Serve 2 slices of your favourite malt loaf spread with a tsp marmalade on each. Try toasting the malt loaf slices slightly.

  • 2 Slices Malt Loaf (68g)
  • 2 Tsp Marmalade

Lunch - Beet, Mushroom and Feta Quinoa

Low Calorie Lunch Recipe - Beet, Mushroom and Feta Quinoa

426 cals

A hearty lunch that can be made ahead to take to work, or have in the fridge for when you're in a hurry. Can be eaten warm or cold.

View Recipe - Beet, Mushroom and Feta Quinoa

Dinner - Butternut and Chickpea Curry

Low Calorie Dinner Recipe - Butternut and Chickpea Curry

433 cals

This one pot spiced curry is a hearty, healthy, comforting dinner and sure to be a crowd pleaser. You can easily multiply up the ingredients to feed as many as you need.

View Recipe - Butternut and Chickpea Curry

~ Day 6 ~

1098 calories

Breakfast - Granola Crunch Yoghurt with Nectarine

Low Calorie Breakfast Recipe - Granola Crunch Yoghurt with Nectarine

295 cals

Serve the sliced nectarine with the yoghurt, sprinkled with the granola for a good bit of crunch.

  • 30g Granola
  • 1 Fresh Nectarine (or Peach), Sliced
  • 150g Low Fat Greek Yoghurt

Lunch - Prawn and Avocado Open Sandwich

Low Calorie Lunch Recipe - Prawn and Avocado Open Sandwich

338 cals

Lightly toast the bread. Mash together the avocado and lemon juice, seasoned with salt and pepper. Spread onto the toast and top with the pre-cooked prawns.

  • 1 Sm Avocado, Flesh Scooped Out
  • 2 Sm Slices Sourdough Rye Bread (50g)
  • 1 Tsp Lemon Juice
  • 50g Cooked and Peeled King Prawns
  • Salt and Black Pepper

Dinner - Juicy Steak and Wedges

Low Calorie Dinner Recipe - Juicy Steak and Wedges

464 cals

Sometimes, you just can't beat a simple but well-cooked steak. Served with homemade wedges - who needs calorific pub grub when you can make it even better at home!

View Recipe - Juicy Steak and Wedges

~ Day 7 ~

1103 calories

Breakfast - Scramble on Rye

Low Calorie Breakfast Recipe - Scrambled Egg on Rye Bread

353 cals

Creamy scrambled eggs are a perfect compliment to fibre rich rye sourdough. A nice hot breakfast to start your day.

View Recipe - Creamy Scramble on Rye

Lunch - Simple Houmous and Falafel Mezze

Low Calorie Lunch Recipe - Simple Houmous and Falafel Mezze

369 cals

Easy, no-cook lunches don't always have to be sandwiches. You'll feel like you've got your own little Eastern picnic with this tasty combination.

  • 1 Carrot, Peeled and Chopped into Batons
  • 1 Celery Stick, Sliced into Batons
  • 2 Falafel Balls, Ready Made (50g)
  • 3 Tsbp Reduced Fat Houmous

Dinner - Creamy Mustard Chicken

Low Calorie Dinner Recipe - Creamy Mustard Chicken

381 cals

Served with new potatoes and fine green beans - this creamy, luxurious chicken dish is one of our favourites.

View Recipe - Creamy Mustard Chicken


It’s the practicalities that can often sabotage a diet. That’s why we’ve made this plan simple to shop for and prepare. If you use the plan in WLR you can produce a shopping list, swap meals around or substitute any that you don’t like. You can try the wlr tools for free.


You can get a PDF of the full 7 day plan including recipes and instructions with our newsletter - simply enter your email address (never shared).


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