7 Day 800 Calorie Diet Plan
This 800 calorie diet plan falls under the low-calorie shock diet umbrella. Limiting your daily calorie intake to 800 can lead to nutritional deficiencies and other health issues, particularly for those with existing health conditions or who are taking medication. This diet offers a general overview of an 800-calorie diet plan and does not take individual health conditions into account. Consult a healthcare professional before making any changes to your diet. A daily intake of 800 calorie is not advised for long term weight management and should be utilized only in specific situations under medical supervision, as per guidelines for obesity management.(1)
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 (Men and Women)
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 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 weekly. 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.
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 for 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.
Download 800 Calorie Diet Plan (PDF)
Printable 800 Calorie Diet Plan
Day 1
Breakfast: 6 oz. peach (33.34 calories), 1 apple (94.64 calories), 1 egg (71.5 calories)
Snack: 0.7 oz. low-fat cheddar cheese (34.33 calories), boiled 1 small-size potato (92.28 calories)
Lunch: 7 oz. zucchini soup (104.76 calories), 2 slices wholemeal bread (142.88 calories), 1 portion of lean salad (53.3 calories)
Dinner: 6.1 oz spinach meal (39.78 calories), 1 portion of yogurt (107.1 calories)
Total Calories: 825
Day 2
Breakfast: 1 slice of whole wheat bread (80.64 calories), a banana (105.02 calories), 1 cup of skim milk (83.3g)
Snack: 1 teaspoon of peanut butter (31.48 calories), 1 small-size apple (94.64 calories)
Lunch: 4.3 oz. tuna (158.38 calories), green salad (53.3)
Dinner: 1 cup of green bean meal with meat (43.75), 1 tbsp. of tzatziki (13.61 calories)
Total Calories: 815
Day 3
Breakfast: Mix 7.05 oz. of oatmeal (141.91 calories) with a tablespoon of honey (63.84 calories), 110 grams of sliced tomatoes (19.8 calories)
Snack: 4 chopped strawberries (23.04 calories) in 4 tbsp. of Greek yogurt (33.43 calories)
Lunch: 4 oz. of chicken breast, preferably grilled or boiled (187.11 calories), a serving of green salad (19.99 calories)
Dinner: 4 oz. of grilled beef (293.53 calories)
Total Calories: 783
Day 4
Breakfast: 1 slice of cheese (113.12 calories) and 1 egg omelet (110.62 calories), 1 slice of toasted whole wheat bread (80.64 calories), 1 cup of green tea (2.45 calories)
Snack: 1/2 mango (100.8 calories)
Lunch: 1 cup of zucchini soup (125 calories), 1 cup of buttermilk (55 calories)
Dinner: 1 cup of zucchini soup (125 calories), 2 slices of wholemeal bread (161.28 calories), 1 serving of lean salad (19.99 calories)
Total Calories: 838
Day 5
Breakfast: 2 boiled eggs (155 calories), a slice of rye bread (55.25 calories), 7 oz. of tomatoes (35.72 calories)
Snack: 1 medium-size cucumber (30.15 calories)
Lunch: 2 cups of cooked oatmeal (331.81 calories)
Dinner: 5.3 oz. tuna (195.22 calories), 1 serving of green salad (85.05 calories)
Total Calories: 823
Day 6
Breakfast: 1 slice of whole wheat bread (80.64 calories), a banana (105.02 calories), 1 cup of skim (83.3 calories)
Snack: 1 teaspoon of peanut butter (31.48 calories), 1 small-size apple (77.48 calories)
Lunch: 5.2 oz. tuna (191.53 calories), 1 serving of green salad (19.99 calories)
Dinner: 2 servings of green bean meal (87.5 calories), 1/2 cup of tzatziki (217 calories)
Total Calories: 786
Day 7
Breakfast: 1 boiled egg (77.5 calories), 1 cup of skim milk (83.3 calories), 1 apple (94.64 calories)
Snack: 4 oz. of low-fat cottage cheese (81.36 calories)
Lunch: 4 oz. of grilled beef (293.53 calories)
Dinner: 1 serving of spinach meal (41.4 calories), 1 serving of yogurt (107.1 calories)
Total Calories: 779
800 Calorie Meal Plan Variations
General
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 6 oz. peach (33.34 calories), 1 apple (94.64 calories), 1 egg (71.5 calories) | 1 slice of whole wheat bread (80.64 calories), a banana (105.02 calories), 1 cup of skim milk (83.3g) | Mix 7.05 oz. of oatmeal (141.91 calories) with a tablespoon of honey (63.84 calories), 110 grams of sliced tomatoes (19.8 calories) | 1 slice of cheese (113.12 calories) and 1 egg omelet (110.62 calories), 1 slice of toasted whole wheat bread (80.64 calories), 1 cup of green tea (2.45 calories) | 2 boiled eggs (155 calories), a slice of rye bread (55.25 calories), 7 oz. of tomatoes (35.72 calories) | 1 slice of whole wheat bread (80.64 calories), a banana (105.02 calories), 1 cup of skim (83.3 calories) | 1 boiled egg (77.5 calories), 1 cup of skim milk (83.3 calories), 1 apple (94.64 calories) |
| Snack | 0.7 oz. low-fat cheddar cheese (34.33 calories), boiled 1 small-size potato (92.28 calories) | 1 teaspoon of peanut butter (31.48 calories), 1 small-size apple (94.64 calories) | 4 chopped strawberries (23.04 calories) in 4 tbsp. of Greek yogurt (33.43 calories) | 1/2 mango (100.8 calories) | 1 medium-size cucumber (30.15 calories) | 1 teaspoon of peanut butter (31.48 calories), 1 small-size apple (77.48 calories) | 4 oz. of low-fat cottage cheese (81.36 calories) |
| Lunch | 7 oz. zucchini soup (104.76 calories), 2 slices wholemeal bread (142.88 calories), 1 portion of lean salad (53.3 calories) | 4.3 oz. tuna (158.38 calories), green salad (53.3) | 4 oz. of chicken breast, preferably grilled or boiled (187.11 calories), a serving of green salad (19.99 calories) | 1 cup of zucchini soup (125 calories), 1 cup of buttermilk (55 calories) | 2 cups of cooked oatmeal (331.81 calories) | 5.2 oz. tuna (191.53 calories), 1 serving of green salad (19.99 calories) | 4 oz. of grilled beef (293.53 calories) |
| Dinner | 6.1 oz spinach meal (39.78 calories), 1 portion of yogurt (107.1 calories) | 1 cup of green bean meal with meat (43.75), 1 tbsp. of tzatziki (13.61 calories) | 4 oz. of grilled beef (293.53 calories) | 1 cup of zucchini soup (125 calories), 2 slices of wholemeal bread (161.28 calories), 1 serving of lean salad (19.99 calories) | 5.3 oz. tuna (195.22 calories), 1 serving of green salad (85.05 calories) | 2 servings of green bean meal (87.5 calories), 1/2 cup of tzatziki (217 calories) | 1 serving of spinach meal (41.4 calories), 1 serving of yogurt (107.1 calories) |
| Total calories for the day | 825 | 815 | 783 | 838 | 823 | 786 | 779 |
Low Carb
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | A glass of skim milk, 6 chopped strawberries 2 boiled eggs | 1/2 of a grapefruit, a slice of whole grain bread, 1 teaspoon of peanut butter and coffee | 5 strawberries 5 blueberries a slice of whole grain bread with fresh cheese | A portion of omelet baked with red peppers and onions, 1 toasted whole wheat bread and coffee. | Slices of a grapefruit a slice of whole grain bread 1 tsp of peanut butter coffee | A portion of blackberries 1/2 cup nonfat yogurt 1 tbsp. of nuts | 3/4 cup of coconut milk 3 blueberries 1 slice of whole grain bread |
| Lunch | A portion of boiled chicken breast 1 medium-size tomato with olive oil and various legumes boiled | Grilled beef tomato salad green apple | 1 serving of fish 5 cherry tomatoes 1/2 of an avocado tea | 1 serving of grilled chicken breast, lettuce and tomato salad, kiwi, tea. | Grilled beef tomato salad green apple | 1 serving of grilled chicken 1 serving salad of lettuce, tomato, and onion | 1/2 serving of fish 4 cherry tomatoes half of an avocado tea |
| Dinner | Boiled chicken breast green salad | Half of a portion of tuna cress salad tea. | 2 grilled meatballs green salad tea | Spinach salad with green peppers, cheese, and ham and any tea you like. | 1/2 serving of tuna cress salad tea. | 1/2 serving of tuna salad 1 slice of whole grain bread 1 orange | 1 grilled meatball green salad tea |
| Total calories for the day | 969 | 838 | 806 | 836 | 783 | 842 | 803 |
Keto
| Days | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
|---|---|---|---|---|---|
| Day 1 | Scrambled eggs | Sunflower Seeds | Grilled Salmon | Pepper strips | Lean Pork Chops |
| Lettuce | Spinach | Celery strips | Cauliflower mash | ||
| Avocado | Guacamole dip | Red cabbage slaw | |||
| Day 2 | Hard boiled eggs | Macadamia nuts | Tuna Salad | Cheese roll-ups | Zucchini noodles |
| Black coffee | Tomatoes | Lean meatballs | |||
| Cream sauce | |||||
| Day 3 | Veggie and low-fat cheese omelet | Crushed pecans | Cauliflower mash | Fruit Salad | Artichoke soufflé |
| Onion gravy | Miso soup | ||||
| Sausage | |||||
| Day 4 | Keto cottage cheese pancakes | Kale chips | Mixed veggie salad | Boiled egg | Roast chicken |
| Green tea | Vinaigrette | Sautéed mushrooms | |||
| Day 5 | Almond milk and veggie smoothie | Protein bar | Ricotta | Cucumber sticks | Grilled shrimp |
| Mushrooms | Asparagus | ||||
| Avocado | |||||
| Day 6 | Boiled eggs | Caesar Salad bites | Tuna Salad and Edamame beans | Walnuts | Chicken Curry |
| Veggie smoothie | Lentil soup | ||||
| Day 7 | Pear and cinnamon porridge | Chicken breast | A cup of berries | Cauliflower rice | |
| Veggie sticks with peanut butter | |||||
| Greens | Broccoli | ||||
| Peppers |
Diabetes
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
|---|---|---|---|---|---|
| 1 | Pear and cinnamon porridge | Celery sticks | Grilled Salmon | Pepper strips | Asparagus, pea and mint frittata muffins |
| Fruit | Spinach | Celery strips | |||
| Guacamole dip | |||||
| 2 | Spiced breakfast plums | Collard green sandwich wraps | Speedy pizza with whole grain pitta crust | Cheese roll-ups | Zucchini noodles |
| Apple | Lean meatballs | ||||
| Cream sauce | |||||
| 3 | Low-fat Yogurt with passion and almonds | Crushed pecans | Avocado egg salad | Cucumber slices | Artichoke soufflé |
| Onion gravy | Bone broth | ||||
| 4 | Poached eggs with mushrooms and spinach | Kale chips | Spicy bean chilli | Boiled egg | Roast chicken |
| Sautéed mushrooms | |||||
| 5 | Low-fat cheese pancakes with green tea | Protein bar | Ricotta | Cucumber sticks | Grilled shrimp |
| Mushrooms | Asparagus | ||||
| Avocado | |||||
| 6 | Boiled eggs | Tuna salad | Vegeterian Nachos | Walnuts | Chicken Curry |
| Veggie smoothie | Edamane beans | Lentil soup | |||
| 7 | Scrambled eggs | Grass-fed burger | Mushroom stroganoff | A cup of berries | Cauliflower rice |
| Lettuce | Avocado | Broccoli | |||
| Avocado | Peppers |
Vegetarian
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
|---|---|---|---|---|---|
| 1 | Green Smoothie Bowl With A Protein Boost | Plantain chips | Mushroom Stroganoff with Greens | Celery strips in Guacamole dip | Vegetarian Chilli |
| 2 | Blueberry Vanilla Smoothie Bowl | Macadamia nuts | Tofu spinach scramble | Apple with lime juice | Bean and Veggie Chilli with Rice |
| 3 | Banana fritters (vegan) | Crushed pecans | Greek Salad | Fruit Salad | Artichoke soufflé Miso soup |
| 4 | Oat nut soy yogurt nests | Kale chips | Egg muffins with courgette/zucchini & roasted red pepper | Granola bar | Asparagus & Mushroom Vegetarian Lasagne |
| 5 | Avocado toast With fresh fruit juice | Protein bar | Veggie burger | Cucumber sticks | Chickpea & Sweet Potato Curry |
| 6 | Small toasted bagel with vegan cream cheese and black tea | Tuna salad with Edamame beans | Mushroom Risotto | Walnuts and a fruit | Roasted Vegetable Lasagne |
| 7 | Banana almond protein shake | Grass-fed burger and Avocado | Chicken breast with Greens | A cup of berries | Cauliflower Steaks with Mashed Sweet Potatoes & Peas |
Intermittent Fasting
| Day 1 |
| (12 Noon) Breakfast: Berry Porridge |
| (6 pm) Dinner: 1 serving of Baked Chicken and Vegetables, 2 slices of whole wheat bread, 1 cup of Greek yogurt |
| Day 2 |
| (12 Noon) Breakfast: Avocado Egg Toast, 4 cherry tomatoes |
| (6 pm) Dinner: 1 serving Whole Grilled Branzino, 2 cups olive oil green salad, 1 slice of whole wheat bread |
| Day 3 |
| (12 Noon) Breakfast: Sausage Eggs in a Cup, 5 cherry tomatoes, 1 large cucumber |
| (6 pm) Dinner: Rosemary Steak, 3 cups of green salad, 1 slice of whole wheat bread |
| Day 4 |
| (12 Noon) Breakfast: Grilled halloumi salad |
| (6 pm) Dinner: 1 serving of Turkish chicken wrap |
| Day 5 |
| (12 Noon) Breakfast: Berry Porridge, 4 half of dried apricots |
| (6 pm) Dinner: 1 serving of stuffed peppers with rice, 4 tbsp of plain Greek yogurt |
| Day 6 |
| (12 Noon) Breakfast: 1 serving of eggs benedict |
| (6 pm) Dinner: Meatball salad |
| Day 7 |
| (12 Noon) Breakfast: Curd cheese salad, 1 slice of whole wheat bread |
| (6 pm) Dinner: 1 serving of spinach salad with bulgur |
| For Type 2 Diabetics |
| 800 Calorie Keto Meal Plan |
| Vegetarian |
| Intermittent Fasting |
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.
See Also:
7 Day Intermittent Fasting Diet Meal Plan
Master Cleanse Lemonade Recipe
