Printable 800 Calorie Diet Plan PDF (7 Day)

This 800 calorie meal 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. In addition, 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 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 with 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 PDF

800 calorie diet plan – First day meal plan

Breakfast: One large peach (70 calories), 1 apple (100 calories), 1 egg (65 calories)

Snack: 1 thin slice 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

800 calorie meal plan

Printable 800 calorie diet plan – Second day meal plan

Breakfast: 1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 glass 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 beef grilled (265 calories)

Total Calories: 826

Day 4

800 calorie meal plan PDF

800 calorie diet plan PDF – 4th day meal plan

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 glass 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 calorie meal plan

800 calorie diet plan – 6th day meal plan

Breakfast: 1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 glass 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 glass 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

Printable (PDF) 800 Calorie Meal Plan

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

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 Meal Plan