700 Calorie Meal Plan – Overview
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
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 lose.
It is possible to increase the weight loss 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
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
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
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
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 the vegetable meal, 1 glass of buttermilk, 1 slice of wholemeal bread
Total Calories: 683
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
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
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|
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.