800 Calorie Vegetarian Diet Plan – Overview
Many people worldwide struggle with weight. While some prefer to go under the knife to get the extra fat off, others starve themselves or go on diet plans to lose weight.
Fortunately, there are numerous diet plans that people struggling with weight can turn to for positive results.
However, people do not share the same biology, and while some diet plans might work well with some, they might not do the same for others.
One of the best options for many weight watchers and those trying to lose some pounds is to go vegan.
However, it takes time to lose weight, even when following a diet plan.
If you want to lose weight quickly, and 800-Calorie Vegetarian Diet Plan will be your best option.
What Is The 800-Calorie Vegetarian Diet?
The 800-calorie vegetarian diet developed by Dr. Michael Mosley combines intermittent fasting with the Mediterranean diet to help you achieve your goals.
According to the most recent research, 800 calories per day is the optimal number for losing weight quickly and safely, and it is less restrictive than lower-calorie diet plans.
Moreover, the simple-to-use low-calorie vegetarian diet plan is an excellent choice for anyone serious about losing weight on the 5:2 diets and intermittent fasting while decreasing cholesterol levels, lowering blood pressure, and extending their life expectancy.
An eating plan created by Dr. Clare Bailey and Dr. Mosley makes it easier to follow the program.
The diet plan consists of three stages:
- A rapid weight loss stage, during which the dieter consumes 800 calories per day for up to 12 weeks
- The new 5:2 diet, which requires 800 calories twice a week
- A maintenance stage, which eliminates calorie counting but maintains portion control
Benefits of the 800-Calorie Vegetarian Diet
Why should you go on an 800-calorie vegetarian diet? Here are the benefits
- Helps with rapid weight loss
- Helps to reverse type 2 diabetes
- Boost the metabolism
- An excellent option for people that do not have the time to go to the gym
What Foods Can You Eat On An 800-Calorie Diet Plan?
800 Calorie Vegetarian Diet Plan – What Foods to Eat
Even though Dr. Mosley and Dr. Bailey promise their readers, safe and rapid weight loss with better overall health, some people wonder how to survive on an 800-calorie diet without meat.
However, according to the creators of the diet plan, protein is the main difference between vegan and meat-based recipes.
Protein is a significant driver when it comes to appetite, so if you are not getting enough high-quality protein in your diet, you will feel hungry until you consume enough for the day.
You can store fat and sugar. Protein, on the other hand, is not easy to store. Consequently, you must consume at least 50 to 60 grams of protein per day, if not more.
While fasting, you require this amount of protein in your diet to maintain muscle mass and aid in promoting immunity. Furthermore, it is essential for the health of all of your cells.
You are also free to consume any vegetables and fruits you want. They contain approximately 70–80 g of calories per 100 g of weight.
Most of the time, if you do not want to go over your daily calorie limit of 800 grams, you can eat them in salads. Any type of vegetable or fruit is beneficial to your diet.
How can you boost your nutritional intake while on an 800-calorie vegetarian diet?
1. Eat Plant-Based Proteins
800 Calorie Vegetarian Diet Plan – Eat Plant-Based Proteins
Include ingredients that are high in protein in your meal. Dr. Bailey recommends using the following foods as your meat replacements for maximum protein content.
- Tofu
- Lentils
- Mushrooms
- Quorn
- Beans
- Peas
- Soybeans
- Edamame
- Tempeh
- Bulgur wheat
- Wheatberry
- Barley
- Oats
- Quinoa
2. Vegetables
800-Calorie Vegetarian Diet Plan – Vegetables
Not only are veggies beneficial to one’s health, but they are also an essential component of any vegan weight loss plan.
In contrast to fats, vegetables are typically low in calories and high in volume, allowing you to consume a large quantity while still feeling satisfied and keeping your calories under control.
Make sure to include vegetables in all of your 800-calorie vegan weight loss recipes, but avoid cooking them in excessive amounts of oil or using high-calorie dressings, as this will defeat the purpose of the diet. Some of the vegetables to include in your diet plan are
- Broccoli
- Asparagus
- Cauliflower
- Cabbage
- Spinach
- Kale
- Lettuce
- Mushrooms
- Tomatoes
- Onions
3. Increase the Number of Nuts and Seeds
800 Calorie Vegetarian Diet Plan – Increase the Number of Nuts and Seeds
Nuts and seeds are a great source of plant protein because of their high protein content.
They also contain the highest amount of protein per 100 grams compared to other plant protein sources. The best nuts and seeds to add to your 800-calorie diet pan are
- Cashews
- Hazelnuts
- Almonds
- Pistachios
- Flaxseed
- Chia seeds
- Walnuts
- Pecans
- Brazil nuts
- Hulled hemp heart seeds
- Pumpkin seeds
4. Fruits
800 Calorie Vegetarian Diet Plan – Fruits
Have as many different types of fruits as you possibly can, and ensure that you have a serving of at least one to two cups daily.
You can choose to eat your fruits fresh, frozen, or canned. However, be careful to choose canned fruits without any added sugar. Some fruits to include in your diet plan are
- Grapes
- Berries
- Oranges
- Medium size banana
- Apple
- Melon
5. Drinks
Drinks
It is imperative to stay hydrated at all times, so you should take about eight glasses of water daily. Other drinks you can take while on the 800-calorie vegan diet include:
- Black tea
- Green tea
- Black coffee
Other foods you can include in your diet plan are
- A protein shake
- Healthy snacks
- Multivitamin supplements
What Foods Should You Avoid On An 800-Calorie Vegetarian Diet Plan?
What Foods Should You Avoid
The primary purpose of an 800-calorie vegetarian diet is weight loss, which is why it involves eating fewer calories than your body can burn. If you want to maximize the results, you should stay away from the following foods.
- Processed foods
- High carb foods
- Beef
- Poultry
- Cheese
- Dairy
- Refined sugars
- Whole grains
- Oils and fats
- Starchy vegetables
- Sugary drinks
- Carbonated drinks
A Simple 7-Day 800-Calorie Vegetarian Diet Plan
Your daily calorie intake should not exceed 800.
Final Thoughts
The process of losing weight, and transitioning to a healthier diet and way of life, is challenging for most people. However, given how many people are today embracing vegetarian diets, it is clear that it positively affects the way we eat.
Making a conscious effort to eat more plant-based foods is an excellent way to maintain a healthy and active lifestyle.
The 800-calorie vegetarian diet is a low-calorie diet plan that emphasizes low-fat content, vegetables, fruits, and plant-based proteins.
The foods are excellent sources of fiber that aid in weight loss while also protecting you from potential health risks.
However, before you attempt the diet plan, you should talk to your physician and dietician to determine if you are suitable for it.
| 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 |