1100 calorie keto meal plan - Grocery list and 7-day meal schedule

Sep 27, 2026

1100 calorie keto meal plan organized as a 7-day schedule with daily calorie and macro targets, including protein, fat, net carbs, and fiber. Each day lists breakfast, lunch, and dinner options with estimated calories and nutrition breakdowns. A comprehensive grocery list groups ingredients by produce, dairy and eggs, fats and oils, meats and poultry, nuts and seeds, spices, and other items, specifying typical quantities. The recipes section details meal preparation steps, starting with breakfast omelet instructions.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages16

Reading Time40 min

AccessFree to download

Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Grocery List

Recipes

Breakfast 1

Tomato and basil omelet

Meal Plan-1100 calorie keto meal plan Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes | | | | | | | --- | --- | --- | --- | --- | | Don't forget to generate your plan for next week on [https://www.strongrfastr.com](https://www.strongrfastr.com) | | | | | | Day 1 1113 cals 83g protein (30%) 80g fat (64%) 12g carbs (4%) 5g fiber (2%) | | | | | | Breakfast
240 cals, 12g protein, 3g net carbs, 20g fat | | Lunch
410 cals, 20g protein, 4g net carbs, 34g fat | | | | | Tomato and basil omelet 152 cals
Sunflower seeds
90 cals | | Bacon & goat cheese salad 227 cals
Pumpkin seeds
183 cals | | | Dinner
460 cals, 51g protein, 5g net carbs, 26g fat | | | | | | | Ranch chicken 8 oz-461 cals | | | | | Day 2 1065 cals 98g protein (37%) 67g fat (56%) 13g carbs (5%) 5g fiber (2%) | | | | | | Breakfast
240 cals, 12g protein, 3g net carbs, 20g fat | | Lunch
440 cals, 52g protein, 6g net carbs, 22g fat | | | | | Tomato and basil omelet 152 cals
Sunflower seeds
90 cals | | | Roasted tomatoes
1/2 tomato(es) -30 cals
Basic chicken breast
8 oz-317 cals
Cauliflower rice
1 1/2 cup(s) -91 cals | | Dinner
385 cals, 34g protein, 5g net carbs, 25g fat | | | | | | | Basic chicken thighs
6 oz-255 cals
Buttery cauliflower rice 1 1/2 cup(s) -129 cals | | | | Day 3 1107 cals 89g protein (32%) 73g fat (59%) 13g carbs (5%) 11g fiber (4%) Breakfast 285 cals, 3g protein, 3g net carbs, 26g fat Macadamia nuts 109 cals Avocado 176 cals Lunch 440 cals, 52g protein, 6g net carbs, 22g fat Roasted tomatoes 1/2 tomato(es) -30 cals Basic chicken breast 8 oz-317 cals Cauliflower rice 1 1/2 cup(s) -91 cals Dinner 385 cals, 34g protein, 5g net carbs, 25g fat Basic chicken thighs 6 oz-255 cals Buttery cauliflower rice 1 1/2 cup(s) -129 cals Day 4 1072 cals 109g protein (41%) 58g fat (49%) 12g carbs (4%) 16g fiber (6%) Breakfast 285 cals, 3g protein, 3g net carbs, 26g fat Macadamia nuts 109 cals Avocado 176 cals Lunch 375 cals, 53g protein, 4g net carbs, 14g fat Pork tenderloin 8 oz-234 cals Olive oil drizzled broccoli 2 cup(s) -140 cals Dinner 415 cals, 53g protein, 6g net carbs, 19g fat Slow cooker herb chicken 8 oz-295 cals Roasted tomatoes 2 tomato(es) -119 cals Day 5 1043 cals 101g protein (39%) 61g fat (53%) 12g carbs (5%) 11g fiber (4%) Breakfast 225 cals, 9g protein, 5g net carbs, 17g fat Sauteed Kale 61 cals Eggs with tomato and avocado 163 cals Lunch 375 cals, 53g protein, 4g net carbs, 14g fat Pork tenderloin 8 oz-234 cals Olive oil drizzled broccoli 2 cup(s) -140 cals Dinner 445 cals, 39g protein, 3g net carbs, 30g fat Baked chicken thighs 6 oz-385 cals Cauliflower rice 1 cup(s) -61 cals Day 6 1115 cals 87g protein (31%) 77g fat (62%) 12g carbs (4%) 7g fiber (3%) Breakfast 225 cals, 9g protein, 5g net carbs, 17g fat Sauteed Kale 61 cals Eggs with tomato and avocado 163 cals Lunch 445 cals, 39g protein, 4g net carbs, 30g fat Rotisserie chicken 6 oz-357 cals Roasted tomatoes 1 1/2 tomato(es) -89 cals Dinner 445 cals, 39g protein, 3g net carbs, 30g fat Baked chicken thighs 6 oz-385 cals Cauliflower rice 1 cup(s) -61 cals Day 7 1125 cals 89g protein (32%) 76g fat (61%) 13g carbs (5%) 8g fiber (3%) Breakfast 225 cals, 9g protein, 5g net carbs, 17g fat Sauteed Kale 61 cals Eggs with tomato and avocado 163 cals Lunch 445 cals, 39g protein, 4g net carbs, 30g fat Rotisserie chicken 6 oz-357 cals Roasted tomatoes 1 1/2 tomato(es) -89 cals Dinner 455 cals, 42g protein, 5g net carbs, 29g fat Chicken thighs with tomatoes & feta 1 thigh(s) -455 cals Grocery List Other mixed greens 1 cup (30g) ranch dressing mix 1/4 packet ( 1 oz) (7g) frozen cauliflower 8 cup (907g) rotisserie chicken, cooked 3/4 lbs (340g) italian seasoning 2 dash ( 1g) Dairy and Egg Pro

FAQs

What are the daily macro targets in the 1100 calorie keto meal plan?

The plan provides daily totals for calories and macros, including protein, fat, net carbs, and fiber for each day (Day 1 through Day 7). These figures guide how meals are portioned to stay near the 1100-calorie goal.

What does the grocery list include?

The grocery list is grouped by categories such as vegetables, dairy and eggs, fats and oils, pork products, poultry products, nuts and seeds, spices and herbs, and fruits. It also includes specific quantities for each ingredient.

Are recipe instructions included in the document?

Yes. The document includes a Recipes section, with at least the Breakfast 1 recipe expanded into preparation steps for items like the tomato and basil omelet.

Sep 27, 2026

Uploaded by Alex Sinclair