1100 Calorie Diet Sample Plan

By Dietitian Juliette Kellow BSc RD


Daily allowance (100 cals)

275ml/1/2pt skimmed milk

Breakfast (200 cals)

Cereal and fruit

4tbsp bran flakes with semi-skimmed milk and 1 apple.

Apple and peanut butter

1 large apple with 20g of peanut butter.


Croissant with jam

Heat a croissant and spread with 1 tsp strawberry jam.

Lunch (300 cals)

Mozzarella, avocado and tomato salad

Slice 50g/2oz reduced-fat Mozzarella cheese and arrange on a plate with 1 sliced tomato, 1/2 small sliced avocado, fresh basil and balsamic vinegar.

Serve with salad and a 5cm/2in piece of French bread.

Cheese toast

Place 2 slices of wholemeal bread under a medium grill and heat until lightly toasted.

Flip the toast and then top with 30g grated cheddar. Place back under the grill and heat until the cheese is melted.


Vegetable soup with crusty bread roll

Warm some vegetable soup on the hob until piping hot.

Serve with a buttered crusty bread roll.

Dinner (400 cals)

Roast pork dinner

Serve 2 thin slices lean roast pork with 2 medium-sized roast potatoes, 2tbsp apple sauce (sweetened with artificial sweetener), vegetables and fat-free gravy.

Fish cake with sweet potato wedges

Slice a sweet potato into wedges, season and roast until soft.

Also place a fish cake into the oven, and 6 cherry tomatoes. Bake until the fish cake is cooked through.

Serve baked fish cake with sweet potato wedges, baked tomatoes and peas.


Cannellini bean stew

Chop onion and garlic and saute in olive oil until tender. Add chopped carrot and stir.

Add a can of tomatoes, bay leaves and 250ml of stock to the pan. Mix through and then add cannellini beans, bring to a boil and then reduce to a simmer.

Once sauce has thickened serve with a slice of bread.

Snack (100 cals)

3tbsp reduced-fat hummus with crudités.

1 banana bread nak'd bar

2 gingernut biscuits

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