Printable 800 Calorie Diet Plan in PDF (7 Day)

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.

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.

Download 800 Calorie Diet Plan (PDF)

Printable 800 Calorie Diet Plan

Day 1

800 calorie diet plan

800 calorie diet plan (Men and Women)- 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

Printable 800 calorie diet plan

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

800 calories a day

6th-day meal plan (Men and Women)

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 Meal Plan Variations

General


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastOne 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 tea2 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)
Snack1 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)
Lunch1 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)
Dinner1 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 day875860826895770860860

Low Carb


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastA glass of skim milk, 6 chopped strawberries and 2 boiled eggs.Slices of a grapefruit, a slice of whole grain bread, 1 tsp of peanut butter and coffee (optional)A smoothie of coconut milk, 5 strawberries and 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 and coffee (optional)A portion of blackberries, nonfat yogurt and a handful of nuts.A smoothie of coconut milk, 5 strawberries and 5 blueberries; a slice of whole grain bread with fresh cheese.
LunchA portion of boiled chicken breast or fish, 1 medium-size tomato with olive oil and various legumes according to your preference (Boiled chickpea dish etc.)Grilled beef and tomato salad with green apple1 serving of fish with various herbs, 5 cherry tomatoes, half of an avocado and the tea of your choice.1 serving of grilled chicken breast, lettuce and tomato salad, kiwi, tea.Grilled beef and tomato salad with green apple1 serving of grilled chicken, a salad of lettuce, tomato and onion.1 serving of fish with various herbs, 5 cherry tomatoes, half of an avocado and the tea of your choice.
DinnerBoiled chicken breast or ham, green salad and any tea you want with it.Half of a portion of tuna cress salad and tea.One grilled hamburger meatball, green salad and tea.Spinach salad with green peppers, cheese, and ham and any tea you like.Half of a portion of tuna cress salad and tea.Half of a portion of tuna salad, 1 slice of whole grain bread and 1 orange.One grilled hamburger meatball, green salad and tea.
Total calories for the day850867786836867983786

Keto


DaysBreakfastSnack 1LunchSnack 2Dinner
Day 1Scrambled eggsSunflower SeedsGrilled SalmonPepper stripsLean Pork Chops
LettuceSpinachCelery stripsCauliflower mash
AvocadoGuacamole dipRed cabbage slaw
Day 2Hard boiled eggsMacadamia nutsTuna SaladCheese roll-upsZucchini noodles
Black coffeeTomatoesLean meatballs
Cream sauce
Day 3Veggie and low-fat cheese omeletCrushed pecansCauliflower mashFruit SaladArtichoke soufflé
Onion gravyMiso soup
Sausage
Day 4Keto cottage cheese pancakesKale chipsMixed veggie saladBoiled eggRoast chicken
Green teaVinaigretteSautéed mushrooms
Day 5Almond milk and veggie smoothieProtein barRicottaCucumber sticksGrilled shrimp
MushroomsAsparagus
Avocado
Day 6Boiled eggsCaesar Salad bitesTuna Salad and Edamame beansWalnutsChicken Curry
Veggie smoothieLentil soup
Day 7Pear and cinnamon porridgeChicken breastA cup of berriesCauliflower rice
Veggie sticks with peanut butter
GreensBroccoli
Peppers

Diabetes

DayBreakfastSnack 1LunchSnack 2Dinner
1Pear and cinnamon porridgeCelery sticksGrilled SalmonPepper stripsAsparagus, pea and mint frittata muffins
FruitSpinachCelery strips
Guacamole dip
2Spiced breakfast plumsCollard green sandwich wrapsSpeedy pizza with whole grain pitta crustCheese roll-upsZucchini noodles
AppleLean meatballs
Cream sauce
3Low-fat Yogurt with passion and almondsCrushed pecansAvocado egg saladCucumber slicesArtichoke soufflé
Onion gravyBone broth
4Poached eggs with mushrooms and spinachKale chipsSpicy bean chilliBoiled eggRoast chicken
Sautéed mushrooms
5Low-fat cheese pancakes with green teaProtein barRicottaCucumber sticksGrilled shrimp
MushroomsAsparagus
Avocado
6Boiled eggsTuna saladVegeterian NachosWalnutsChicken Curry
Veggie smoothieEdamane beansLentil soup
7Scrambled eggsGrass-fed burgerMushroom stroganoffA cup of berriesCauliflower rice
LettuceAvocadoBroccoli
AvocadoPeppers

Vegetarian

DayBreakfastSnack 1LunchSnack 2Dinner
1Green Smoothie Bowl With A Protein BoostPlantain chipsMushroom Stroganoff with GreensCelery strips in
Guacamole dip
Vegetarian Chilli
2Blueberry Vanilla Smoothie BowlMacadamia nutsTofu spinach scrambleApple with lime juiceBean and Veggie Chilli with Rice
3Banana fritters (vegan)Crushed pecansGreek SaladFruit SaladArtichoke soufflé
Miso soup
4Oat nut soy yogurt nestsKale chipsEgg muffins with courgette/zucchini & roasted red pepper Granola barAsparagus & Mushroom Vegetarian Lasagne
5Avocado toast
With fresh fruit juice
Protein barVeggie burgerCucumber sticksChickpea & Sweet Potato Curry
6Small toasted bagel with vegan cream cheese and black teaTuna salad with Edamame beansMushroom RisottoWalnuts and a fruitRoasted Vegetable Lasagne
7Banana almond protein shakeGrass-fed burger and AvocadoChicken breast with GreensA cup of berriesCauliflower 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 (Men and Women) – 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:

1000 Calorie Plant-Based Diet

7 Day Intermittent Fasting Diet Meal Plan

Foods that Burn Belly Fat

Master Cleanse Lemonade Recipe

Printable 500 Calorie Diet Plan

No Sugar Diet Food List

Dukan Diet Plan

Current Version
May 6, 2023
Fact Checked By
Franco Cuevas, MD
January 19, 2021
Written By
Damla Sengul