7 Day 800 Calorie Diet Plan
This 800 calorie diet plan falls under the low-calorie shock diet umbrella.
With this diet list, it’s possible to lose 4.41 to 8.82 lbs per week, but this varies depending on the person’s daily calorie needs and physical activities.
Let’s Learn About 800 Calorie Diet Plan
If you ask how much weight you will lose with this diet, it depends on your daily calorie needs, as we mentioned above.
For example, assuming that a person with a body mass index over 35 needs 2800 calories per day to maintain her/his current weight, a 2000 calorie deficit will occur with an 800 calorie diet plan.
Therefore, 2000 calories per day will mean 14,000 calories burned in a week. Since 7000 calories = 2.20 lbs of fat in our body, you can lose 4.41 lbs per week with 14,000 calories.
When daily physical activity and exercise are added to this account, it is possible to give 6.61-8.82 lbs per week.
800 Calorie Meal Plan Video (7 Days)
Here's a 7 day 800 Calorie Diet plan that includes low-calorie recipes that you can try! This meal plan can help you lose about 4.41 - 8.82 lbs per week but this will depend on the daily calorie needs and physical activities of each person.
It’s always a good idea to check your Body Mass Index via BMI Calculator before adjusting your calorie intake to 800 calories a day.
On this diet, like all other diets, you need to drink 2-2.5 liters of water a day. Drinking water detoxifies your body, gives you a feeling of satiety, and helps you lose weight.
You can get faster results by supporting the diet with exercises such as walking, swimming, jogging, and jumping rope.
The 800-calorie meal plan was prepared rich in fiber and protein foods. You can plan this menu in a mixed way according to your wants and needs.
The point you need to pay attention to is that you set each meal to be 270 calories. Try to have a vegetable or legume-type diet in your lunch or dinner.
Follow the diet for seven days in a row. At the end of 7 days, you will see the changes in your body.
However, this plan should not be followed for more than 7 days. Follow for a week or 5 days a month and plan a different diet for the remainder of the month.
Printable 800 Calorie Diet Plan
Day 1
800 calorie diet plan – First-day meal plan – Zucchini soup
Breakfast: One large peach (70 calories), 1 apple (100 calories), 1 egg (65 calories)
Snack: 1 thin slice of low-fat cheddar cheese (20 grams = 50 calories), Boiled 1 small-size potato (80 calories)
Lunch: 1 large bowl of zucchini soup (200 grams = 45 calories), 2 slices of wholemeal bread (140 calories), 1 portion of lean salad (85 calories)
Dinner: 1 portion of spinach meal (175 grams = 130 calories), 1 portion of yogurt (180 grams = 110 calories)
Total Calories: 875
Day 2
Second-day meal plan – Bean meal, add meat
Breakfast: 1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 cup of skim or low-fat milk (80-100 calories)
Snack: 1 teaspoon of peanut butter (35 calories), 1 small-size apple (50 calories)
Lunch: Tuna (150 grams = 275 calories), green salad (50 calories)
Dinner: 1 portion of green bean meal with meat (160 calories), a small bowl of tzatziki (40 calories)
Total Calories: 860
Day 3
Breakfast: Mix 200 grams of oatmeal (140 calories) with a tablespoon of honey (65 calories), 110 grams of sliced tomatoes (20 calories)
Snack: 4-5 chopped strawberries (50 calories) in 1 small bowl of yogurt (90 grams = 56 calories)
Lunch: 80 grams of chicken breast, preferably grilled or boiled (180 calories), salad (50 calories)
Dinner: 100 grams of grilled beef (265 calories)
Total Calories: 826
Day 4
Breakfast: 1 thin slice of cheese and 1 egg omelet (about 150 calories), 1 slice of toasted whole wheat bread (70 calories), 1 cup of green tea
Snack: 1 portion of mango (150 grams = 90 calories)
Lunch: 1 portion of olive oil red mullet meal (260 calories), 1 cup of buttermilk (55 calories)
Dinner: 1 large bowl of zucchini soup (200 grams = 45 calories), 2 slices of wholemeal bread (140 calories), 1 portion of lean salad (85 calories)
Total Calories: 895
Day 5
Breakfast: 2 boiled eggs (130 calories), a slice of rye bread (70 calories), 200 grams of tomatoes (about 30 calories)
Snack: 1 medium-size cucumber (15 calories)
Lunch: 3/4 cup cooked oatmeal (200 calories)
Dinner: Tuna (150 grams = 275 calories), green salad (50 calories)
Total Calories: 770
Day 6
6th-day meal plan
Breakfast: 1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 cup of skim or low-fat milk (80-100 calories)
Snack: 1 teaspoon of peanut butter (35 calories), 1 small-size apple (50 calories)
Lunch: Tuna (150 grams = 275 calories), green salad (50 calories)
Dinner: 1 portion of green bean meal with meat (160 calories), a small bowl of tzatziki (40 calories)
Total Calories: 860
Day 7
Breakfast: 1 boiled egg (65 calories), 1 cup of skim milk (100 calories), 1 apple (100 calories)
Snack: 100 grams of low-fat cottage cheese (90 calories)
Lunch: 100 grams of grilled beef (265 calories)
Dinner: 1 portion of spinach meal (130 calories), 1 portion of yogurt (110 calories)
Total Calories: 860
800 Calorie Diet – Frequently Asked Questions
What type of foods can I eat under an 800-calorie diet?
Any food can be eaten in an 800-calorie diet, though it is recommended that healthy foods with the correct balance of nutrients be adopted. A consultation with a nutritionist is guaranteed to address this issue.
How long can you stay on the 800-calorie diet?
It is generally recommended that a very low-calorie diet like the 800-calorie diet be undertaken for 7 to 15 days.
Is the 800-calorie diet safe?
The 800-calorie diet is considered safe for a short period of time. It is recommended to ensure that you are ready for the 800-calorie diet by visiting your doctor or dietician.
Do I need to see a Doctor under an 800-calorie diet?
It is generally recommended to visit a doctor before starting the 800-calorie diet to check if you are prepared for the diet.
For what people is the 800-calorie diet indicated?
The 800-calorie diet is generally indicated for people with overweight or obesity. Nevertheless, it could be used by people with normal body-mass index to take advantage of the nutritional benefits of an 800-calorie diet.
Do I need supplements for an 800-calorie diet?
Supplementing the 800-calorie diet is recommended if you don’t cover the minimal amount of trace nutrients such as mineral and vitamins. You should assess the need for supplements with your dietician.
Will I have hunger under an 800-calorie diet?
Many people report decreased hunger during the 800-calorie diet, especially if the dietetical approach is low on carbohydrates. However, hunger is a common symptom during an 800-calorie diet.
What are the pros and cons of the 800-calorie diet?
Some of the benefits of an 800 calorie diet include: rapid weight loss, increased energy levels, and improvement of metabolic function, as well as addressing health problems like obesity and its consequences. The cons include increased hunger (for some people), and adverse effects like dizziness, abdominal pain, nausea, and electrolyte imbalances (which usually last a few days or weeks).
What is the difference between a very low-calorie diet (VLCD) and a low-calorie (LCD) diet?
A low-calorie diet is considered to be between 1000 to 1500 calories a day, while the very low-calorie diet is designed to cover less than 1000 calories a day. At the end, the amount of calories that represent a low calorie diet or very low-calorie diet depends on the basal metabolic rate of each individual, that is, the minimum amount of energy that a determined person needs to function.
Printable (PDF) 800 Calorie Meal Plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | One large peach (70 calories), 1 apple (100 calories), 1 egg (65 calories) | 1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 glass of skim or low-fat milk (80-100 calories) | Mix 200 grams of oatmeal (140 calories) with a tablespoon of honey (65 calories), 110 grams of sliced tomatoes (20 calories) | 1 thin slice of cheese and 1 egg omelet (about 150 calories), 1 slice of toasted whole wheat bread (70 calories), 1 cup of green tea | 2 boiled eggs (130 calories), a slice of rye bread (70 calories), 200 grams of tomatoes (about 30 calories) | 1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 glass of skim or low-fat milk (80-100 calories) | 1 boiled egg (65 calories), 1 glass of skim milk (100 calories), 1 apple (100 calories) |
| Snack | 1 thin slice low-fat cheddar cheese (20 grams = 50 calories), Boiled 1 small-size potato (80 calories) | 1 teaspoon of peanut butter (35 calories), 1 small-size apple (50 calories) | 4-5 chopped strawberries (50 calories) in 1 small bowl of yogurt (90 grams = 56 calories) | 1 portion of mango (150 grams = 90 calories) | 1 medium-size cucumber (15 calories) | 1 teaspoon of peanut butter (35 calories), 1 small-size apple (50 calories) | 100 grams of low-fat cottage cheese (90 calories) |
| Lunch | 1 large bowl of zucchini soup (200 grams = 45 calories), 2 slices of wholemeal bread (140 calories), 1 portion of lean salad (85 calories) | Tuna (150 grams = 275 calories), green salad (50 calories) | 80 grams of chicken breast preferably grilled or boiled (180 calories), salad (50 calories) | 1 portion of olive oil red mullet meal (260 calories), 1 glass of buttermilk (55 calories) | 3/4 cup cooked oatmeal (200 calories) | Tuna (150 grams = 275 calories), green salad (50 calories) | 100 grams of grilled beef (265 calories) |
| Dinner | 1 portion of spinach meal (175 grams = 130 calories), 1 portion of yogurt (180 grams = 110 calories) | 1 portion of green bean meal with meat (160 calories), a small bowl of tzatziki (40 calories) | 100 grams of beef grilled (265 calories) | 1 large bowl of zucchini soup (200 grams = 45 calories), 2 slices of wholemeal bread (140 calories), 1 portion of lean salad (85 calories) | Tuna (150 grams = 275 calories), green salad (50 calories) | 1 portion of green bean meal with meat (160 calories), a small bowl of tzatziki (40 calories) | 1 portion of spinach meal (130 calories) + 1 portion of yogurt (110 calories) |
| Total calories for the day | 875 | 860 | 826 | 895 | 770 | 860 | 860 |
800 Calorie Meal Plan Variations
| 800 Calorie Low Carb Diet Plan |
| 800 Calorie Meal Plan for Type 2 Diabetics |
| 800 Calorie Keto Meal Plan |
| 800 Calorie Vegetarian Diet Plan |
| 800 Calorie Intermittent Fasting Plan |
See Also:
7 Day Intermittent Fasting Diet Meal Plan
Master Cleanse Lemonade Recipe
Printable 500 Calorie Diet Plan
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.
Franco Gabriel Cuevas is a physician who graduated from the National University of Cordoba, Argentina. His focus is on writing medical content to improve the access of physicians to medical information relevant to daily practice. He has participated in some research projects and has a special joy in writing and medical knowledge.