700 Calorie Meal Plan (Printable and PDF)

With this 700 calorie meal plan, you can lose 4.41 lbs per week and 17.64 lbs per month. However, it is very difficult to apply a 700 calorie daily diet plan. Because our body needs more than 700 calories of energy. On a 700 calorie limited diet, we recommend that you be very careful and do not follow it for more than 1 week.

How a 700 Calorie Meal Plan Works

In order for the human body to function normally, a certain amount of calories per day is needed. Specialist physicians report that this need is at least 1200 calories per day for an adult (male / female). Although the 700-calorie diet is a quick start towards your overall weight loss goal, it should not be continued for longer than a week or two.

You can create the breakfast, snacks and main meals given below as you wish. One of the main meals should be vegetable dishes. While applying the 700-calorie diet list, consume 2.5-3 liters of water per day. Water also makes you feel full and not hungry often. Apart from that, the daily exercises will increase the weight you loss. It is possible to increase the weight lost even more with exercises such as walking for at least half an hour a day, local exercises at home, running, swimming or skipping rope.

700 Calorie Meal Plan

Monday

700 Calorie Meal Plan

700 calorie meal plan – Fish, which protects and strengthens the immune system, contains only 1.79 grams of fat in a serving.

Breakfast –  2 tablespoons of oatmeal, 1 medium banana, 1 glass of skimmed milk

Snack –  2 apricots

Lunch –  1 portion of (80-100 grams) fresh fish (grilled if possible), 4 leaves of lettuce salad with 1 tomato and 1 cucumber

Dinner –  6 tablespoons of legume meal, 1 bowl of yogurt

Total Calories: 768

Tuesday

700 calorie meal plan

700 calorie meal plan – Black olives on Tuesday’s breakfast menu contain calcium, vitamin A, vitamin C and iron.

Breakfast –  1 thin slice of fat-free cheese, 3-4 black olives, 1 cherry tomato, 1 slice of wholemeal bread, 1 cup of unsweetened tea (optional)

Snack –  1 pear

Lunch –  1 portion of oven-fried chicken breast, 30 grams of boiled and drained broccoli

Dinner –  1 bowl of mushroom soup with milk, plenty of green salad

Total Calories: 672

Wednesday

700 calorie meal plan

700 calorie meal plan – Walnuts contain 65% fat and about 15% protein. 100 grams of walnut, which has 654 calories, has 6.7 grams of fiber.

Breakfast –  1 slice of whole wheat bread toasted, 1 omelet made with an egg, 1 cup of green tea

Snack –  2 walnuts

Lunch –  8 tablespoons of vegetable meal, 1 glass of buttermilk

Dinner –  3 pieces of meatballs, 1 portion of salad

Total Calories: 678

Thursday

700 calorie meal plan

700 calorie meal plan – Raisins, which are extremely rich in copper and vitamin B, are an important iron store and have a very dense fiber content.

Breakfast –  1 tablespoon of seedless raisins, 3 tablespoons fat-free yogurt and 4 almonds, 1 slice of light bread and 2 tablespoons honey

Snack –  1 glass of skim milk

Lunch –  1 serving (80-100 grams) of chicken breast (preferably grilled or boiled), Greens (cress, arugula, parsley)

Dinner –  8 tablespoons of vegetable meal, 1 glass of buttermilk, 1 slice of wholemeal bread

Total Calories: 683

Friday

700 calorie meal plan

700 calorie meal plan – There is about 28 mg of vitamin C in 100 grams of spinach. This equates to 34% of the daily vitamin C requirement.

Breakfast –  1 orange, coffee or tea

Snack –  5 almonds

Lunch –  170 grams of boiled spinach, 85 grams chicken breast

Snack –  170 grams of strawberries

Dinner –  100 grams of baked fish

Snack –  An apple

Total Calories: 688 

Saturday

700 calorie meal plan

700 calorie meal plan – Studies show that regular consumption of strawberries provides a serious reduction in cancer cell metastasis and helps improve concurrent therapy.

Breakfast – 1 apple, coffee or tea

Snack – 1 orange

Lunch –  1 small-size hamburger, 170 grams of cauliflower

Snack –  170 grams of strawberries

Dinner –  80 grams of tuna

Total Calories: 762

Sunday

700 calorie meal plan

700 calorie meal plan – There is 6.96 grams of protein in a steak the size of a meatball

Breakfast –  10 strawberries, coffee or tea

Lunch –  85 grams of steak

Snack –  A portion of salad, an orange

Dinner –  85 grams of chicken breast

Snack –  A portion of celery with yogurt, apple

Total Calories: 724

In addition, there are some points you should pay attention to while dieting;

  • It is not correct to weigh in almost every hour of the day. Because weighing stress can sometimes bring the metabolism to a halt.
  • Vegetables and fruits must be consumed in the diet. The skin should not be peeled off, and sugary fruits juices should be avoided.
  • While dieting, we can reward ourselves once a week. (Like hamburger, pizza)
  • We should cook vegetables in little water and not pour their water (Vitamins are in the water)
  • You should eat the salad immediately after preparing it. Waiting for a long time causes the vitamins of vegetables and fruits to be lost.

Printable (PDF) 700 Calorie Meal Plan

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 2 tablespoons of oatmeal, 1 medium banana, 1 glass of skimmed milk 1 thin slice of fat-free cheese, 3-4 black olives, 1 cherry tomato, 1 slice of wholemeal bread, 1 cup of unsweetened tea (optional) 1 slice of whole wheat bread toasted, 1 omelet made with an egg, 1 cup of green tea 1 tablespoon of seedless raisins, 3 tablespoons fat-free yogurt and 4 almonds, 1 slice of light bread and 2 tablespoons honey 1 orange, coffee or tea 1 apple, coffee or tea 10 strawberries, coffee or tea
Snack 2 apricots 1 pear 2 walnuts 1 glass of skim milk 5 almonds 1 orange
Lunch 1 portion of (80-100 grams) fresh fish (grilled if possible), 4 leaves of lettuce salad with 1 tomato and 1 cucumber 1 portion of oven-fried chicken breast, 30 grams of boiled and drained broccoli 8 tablespoons of vegetable meal, 1 glass of buttermilk 1 serving (80-100 grams) of chicken breast (preferably grilled or boiled), Greens (cress, arugula, parsley) 170 grams boiled spinach, 85 grams of chicken breast 1 small-size hamburger, 170 grams of cauliflower 85 grams of steak
Snack 170 grams of strawberries 170 grams of strawberries A portion of salad, an orange
Dinner 6 tablespoons of legume meal, 1 bowl of yogurt 1 bowl of mushroom soup with milk, plenty of green salad 3 pieces of meatballs, 1 portion of salad 8 tablespoons of vegetable meal, 1 glass of buttermilk, 1 slice of wholemeal bread 100 grams of baked fish 80 grams of tuna 85 grams of chicken breast
Snack An apple A portion of celery with yogurt, apple
Total calories for the day 768 672 678 683 688 762 724

See Also:

800 Calorie Meal Plan

1200 Calorie Diet Plan to Lower Cholesterol and Lose Weight (PDF)

What Is The Mayo Clinic Diet Meal Plan? | With Sample Plan