HomeWeight LossDiet Menu800 Calorie Diet: Your Path to a Healthier You

800 Calorie Diet: Your Path to a Healthier You

Are you tirelessly searching for an effective weight loss solution that fits your busy lifestyle? Have you considered the transformative potential of the “800 calorie diet”? If shedding those extra pounds swiftly while still ensuring proper nutrition is your goal, this blog, which offers an 800 calorie diet plan, is tailored just for you. 

Delve into a comprehensive guide addressing your burning questions about the 800 calorie diet—its safety, efficacy, and the right approach to achieve your desired weight loss. Moreover, we’ll also share a menu for 800 calorie diet that will guide you on a day-to-day basis. Let’s navigate this journey together, unlocking the secrets to a healthier, happier you. Along the way, we’ll also explore 800 calorie diet before and after results. 

What Is 800 Calorie Diet? 

800 calorie diet meal plan
800 calorie diet meal plan

The 800 calorie diet is a form of very low-calorie diet (VLCD) in which individuals restrict their daily caloric intake to approximately 800 calories. For those curious about what this might look like, a diet 800 calories a day menu is laid out further below. This approach is aimed at achieving rapid weight loss and is typically achieved through the consumption of specialized foods like shakes, bars, or soups that serve as meal replacements and provide essential vitamins and minerals. By strictly adhering to this regimen, individuals may experience a weight loss of up to 3 to 5 pounds per week. 

However, it’s important to carefully consider the implications of such an extreme dietary approach. For sustainable weight loss and overall health improvement, a more moderate low-calorie diet is often recommended. These diets are easier to follow, have a lesser impact on daily activities, and pose fewer risks, especially for individuals over the age of 50 or those with preexisting health conditions. Additionally, it’s worth noting that very low-calorie diets have been associated with the development of gallstones in some individuals. 

800 calorie a Day Diet: Pros 

Embracing an 800 calorie daily diet presents a range of potential benefits, including: 

diet 800 calories a day
diet 800 calories a day
  • Increased Lifespan: Some studies suggest that calorie restriction, such as an 800-calorie daily diet, may contribute to a longer lifespan and enhanced longevity. 
  • Heightened Physical Activity: Adhering to an 800-calorie daily diet can potentially result in higher levels of physical activity, improving overall fitness and well-being. 
  • Reduced Cancer Risk: There is evidence to suggest that calorie restriction may lead to lower rates of cancer, highlighting a potential protective effect on health. 
  • Delayed Brain Aging: Calorie restriction, including an 800-calorie daily diet, may play a role in reducing age-related degeneration of the brain, promoting better cognitive function and brain health. 
  • Enhanced Reproductive Performance: Some research indicates that maintaining a restricted calorie intake, such as with an 800-calorie daily diet, could improve reproductive performance. 

Diet 800 Calories a Day: Cons 

example of 800 calorie diet
example of 800 calorie diet

While an 800-calorie daily diet may offer rapid weight loss, it comes with potential drawbacks that warrant careful consideration: 

  • Increased Risk of Illnesses: Severely restricting caloric intake to 800 calories a day can weaken the immune system, making individuals more susceptible to illnesses and infections. 
  • Nutrient Deficiencies: Such a low-calorie diet may lack essential nutrients, potentially leading to deficiencies in vitamins, minerals, and other vital components necessary for overall health. 
  • Temporary Side Effects: Individuals following an 800 calorie daily diet may experience temporary side effects, including fatigue, dizziness, nausea, or irritability due to the drastic reduction in calorie intake. 
  • Higher Risk of Gallstones: Very low-calorie diets like this may increase the risk of developing gallstones, a condition associated with rapid weight loss. 
  • Metabolism Reduction: Prolonged adherence to an 800-calorie daily diet can slow down metabolism, making it more challenging to sustain weight loss in the long run. 
  • Potential Bone Weakening: Inadequate calorie and nutrient intake can compromise bone health, increasing the risk of osteoporosis and fractures. 
  • Likelihood of Weight Regain: Rapid weight loss from such extreme calorie restriction may be difficult to maintain, and individuals often regain the lost weight once they resume a regular eating pattern. 

800 calorie Diet Meal Plan 

Embarking on an 800-calorie daily diet requires a carefully planned meal schedule to ensure optimal nutrition. Here’s a sample meal plan that includes a variety of essential food groups: 


800 calorie a day diet
800 calorie a day diet
  • Breakfast: Jalapeno omelette 
  • Lunch: Healthy zucchini superfood slice 
  • Dinner: Chermoula-grilled calamari salad 


800 calorie diet meal plan
800 calorie diet meal plan
  • Breakfast: Mediterranean omelette wraps 
  • Lunch: Broccoli and lentil salad with chilli and pine nuts 
  • Dinner: Miso beef skewers with edamame salad 


menu for 800 calorie diet
menu for 800 calorie diet
  • Breakfast: Caprese toasts 
  • Lunch: Mediterranean tuna & rice bake 
  • Dinner: Roast mushrooms with spinach and ricotta 


800 calorie diet recipes
800 calorie diet recipes
  • Breakfast: Green toad in the hole 
  • Lunch: Spicy bean soup 
  • Dinner: Chicken zoodle stir-fry 


7 day 800 calorie diet
7 day 800 calorie diet
  • Breakfast: Yoghurt & couscous fruit pot 
  • Lunch: Shaved ham, beetroot dip and salad wholegrain wrap 
  • Dinner: Mediterranean fish parcels 


7 day 800 calorie diet
7 day 800 calorie diet
  • Breakfast: Blueberry and almond chia pudding 
  • Lunch: Chicken, snow pea and roast pumpkin salad 
  • Dinner: Grilled tofu with brown rice, Asian greens and chilli sesame dressing 


sample 800 calorie diet
sample 800 calorie diet
  • Breakfast: Frittata with zucchini, peas, mint and ricotta 
  • Lunch: Spicy eggplant & chickpea salad with paprika yoghurt 
  • Dinner: Pork saltimbocca with roasted parsnip salad 

800 calorie diet recipes 

Here are some nutritious and delicious recipes tailored to an 800-calorie daily diet:

1. Eggs and Avocado

Prep time: 5 mins 

Cook time: 15 mins 

Servings: 1 

Nutrition per serving: 

  • Calories: 392 
  • Protein: 18.1g 
  • Fibre: 6.1g 
  • Carbs: 2.3g 
  • Fat: 33.6g 
free 800 calorie diet plan
free 800 calorie diet plan


  • 10g butter 
  • 100g mushrooms, quartered 
  • 60g spinach 
  • 2 eggs 
  • ½ avocado, sliced 
  • ¼ tsp chilli flakes, optional 


  • Heat a frying pan over medium-high heat and melt the butter. Add mushrooms with a little salt and pepper, cooking for 5-8 minutes until browned and cooked through. 
  • Add spinach and stir through the mushrooms until wilted. Alternatively, wilt the spinach in the pan, adding a splash of water if needed. Remove from the pan and keep warm. 
  • In the same pan, cook the eggs as desired (e.g., scrambled), adding extra butter or olive oil if needed. 
  • Serve the mushrooms, spinach, and eggs with avocado slices and a sprinkle of chilli flakes if desired.

2. Ricotta Fritters with Salmon and Beetroot

Prep time: 20 mins 

Cook time: 10 mins 

Servings: 2 

Nutrition per serving: 

  • Calories: 575 
  • Protein: 40.9g 
  • Fibre: 3.7g 
  • Carbs: 6.3g 
  • Fat: 42g 
weight loss 800 calorie diet
weight loss 800 calorie diet


  • 1 tbsp apple cider vinegar 
  • 0.5 raw beetroot, grated 
  • Sea salt 
  • 1 egg, separated 
  • 80g fresh ricotta (2.8 oz) 
  • 5g parmesan, grated (0.175 oz) 
  • 40g almond meal 
  • 10g fresh chives, chopped 
  • 10g flat-leaf parsley leaves, chopped 
  • 2 tbsp olive oil 
  • 140g smoked salmon, fillet or slices 


  • Make a quick pickle by pouring apple cider vinegar over grated beetroot with a little salt. Stir and set aside in the fridge. 
  • In a bowl, mix egg yolk, ricotta, parmesan, ground almonds, chives, and parsley. Set aside while whisking egg white(s) into soft peaks in a separate bowl. 
  • Gently fold the egg whites into the ricotta mix, trying to keep as much air as possible. 
  • Heat oil in a non-stick frypan, drop tablespoons of batter, and flatten them. Cook for 2 minutes on each side until golden brown and set in the middle. 
  • Serve warm, topped with beetroot and smoked salmon. Sprinkle with extra chives. 

3. Portobello Pizzas

Prep time: 5 mins 

Cook time: 15 mins 

Servings: 1 

Nutrition per serving: 

  • Calories: 342 
  • Protein: 17.2g 
  • Fibre: 4.5g 
  • Carbs: 5.5g 
  • Fat: 27.1g 
800 calorie diet weight loss
800 calorie diet weight loss


  • 2 large Portobello mushrooms (approx. 170g or 6 oz), stems removed 
  • 1 tbsp olive oil 
  • 1 garlic clove, minced 
  • 1 tsp mixed herbs 
  • 2 tbsp tomato paste 
  • 50g mozzarella cheese, grated 
  • 3 cherry tomatoes, thinly sliced 
  • Sea Salt 
  • Black pepper 


  • Wash the Portobello mushrooms and pat dry. 
  • Line a baking tray with baking paper and preheat the grill (or oven’s grill setting) to high heat. 
  • Combine garlic, olive oil, and half a teaspoon of mixed herbs in a bowl, then brush the mixture over the bottoms of each mushroom. Place them oil side down on the baking tray. 
  • Spoon tomato paste into the mushrooms, sprinkle with mozzarella cheese and cherry tomatoes (or any non-starchy vegetable topping). 
  • Transfer the tray of mushroom pizzas to the grill or oven and grill until the cheese has melted and turned golden (around 6 minutes). 
  • Season with salt, pepper, and remaining herbs before serving. Enjoy your golden-topped Portobello pizzas! 

sample 800 calorie diet

What happens after the 800 calorie Diet? 

The 800 Calorie Diet serves as the initial stage, focusing on rapid weight loss. However, it is just one option in a multi-stage approach tailored to individual weight loss goals and preferences. Here’s an overview of the subsequent stages and what to expect after following 800 Calorie Diet: 

Stage 1: Rapid Weight Loss 

  • 800 Calorie Diet: A restrictive but effective plan for rapid weight loss, typically lasting 2 to 12 weeks. 
  • Other Options: Cleanses and a 1500 Calorie plan for men can be alternated during this stage. 

Stage 2: Steady Weight Loss 

  • Less Restrictive: This stage provides more flexibility and is easier to sustain over time. 
  • Diverse Diet Options: Includes intermittent fasting, a 1200 Calorie Plan, or The Anti-Inflammatory Diet Plan. 

Stage 3: Weight Maintenance 

  • Maintaining Achieved Weight: Transition to this stage once you’ve reached your weight loss goal. 
  • Sustainable Approach: Focuses on weight maintenance and long-term health. 
  • Meal Options: Choose from Individual Meals to supplement your regular diet, ensuring low-calorie, healthy meals a few times a week. Alternatively, opt for a Lunch & Dinner Pack or Build Your Own Plan to suit your lifestyle. 
example of 800 calorie diet
example of 800 calorie diet

The beauty of this approach lies in its flexibility, allowing individuals to tailor their dietary choices to their specific goals and lifestyle. 

After achieving your target weight, the objective shifts to striking a balance between enjoying life to the fullest and maintaining a healthy lifestyle without excessive restrictions. 


How Much Fiber In A 800-Calorie Diet?

It’s recommended to aim for 25 to 30 grams of fiber per day in an 800-calorie diet. This fiber intake should primarily come from food sources rather than relying on supplements. 

Can I exercise on 800 calories a day? 

Engaging in intense or endurance exercises on an 800-calorie diet (such as The Very Fast 800) is not advisable. The caloric intake at 800 calories a day is too low to support high-intensity workouts and can potentially harm your body. It’s crucial to tailor your exercise routine to your caloric intake and consult a healthcare professional for guidance. 

Will I lose weight if I eat 800? 

Yes, following an 800-calorie-a-day diet, like The Very Fast 800, is an effective approach for weight loss. It can result in a steady weight loss of 1 to 2 pounds per week. 

How much weight can I lose in a week on a 800 calorie diet? 

By following an 800-calorie-a-day diet, you can expect to lose approximately 1 to 2 pounds per week. This rate of weight loss is considered safe and sustainable in the long term. 

How long is an 800 calorie diet safe? 

An 800-calorie-a-day diet, it should only be followed for a maximum of 12 weeks and should be done under medical supervision to monitor your health and well-being closely. 

800 Calorie Diet Plan (7 Days With Recipes) by Diets Meal Plan 


In conclusion, the “800 calorie diet” can indeed be a transformative approach for those seeking rapid and effective weight loss. Through our detailed exploration, we’ve shed light on its benefits, precautions, and overall viability. But this is just the tip of the iceberg.

For more insightful blogs, tips, and tailored guidance, explore a plethora of weight loss and wellness content at BodyfitNT. Empower yourself in this journey to a healthier you! 

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