Diet Plans

800 Calorie Diet Plan: A Low-Calorie Approach to Weight Loss

The 800 calorie diet is a very low-calorie diet (VLCD) designed for rapid weight loss. It is often used under medical supervision for obesity management, blood sugar control, or short-term metabolic resets. This plan focuses on nutrient-dense foods to provide essential vitamins and minerals while keeping you within a strict calorie limit.

Since 800 calories is extremely low, it is important to ensure that the meals are well-balanced, rich in protein, fiber, and healthy fats, and minimize processed foods.


Who Should Follow an 800 Calorie Diet?

This diet may be suitable for:
✔ Individuals seeking rapid weight loss for medical reasons.
✔ People with obesity-related conditions (such as type 2 diabetes) under professional supervision.
✔ Those looking for a short-term metabolic reset before transitioning to a sustainable diet.

⚠️ Important Note:
An 800 calorie diet is not recommended for long-term use without medical guidance, as it may cause nutrient deficiencies, fatigue, or muscle loss. Always consult a healthcare provider before starting this diet.


Key Nutrients to Focus On

To ensure optimal nutrition, prioritize:
Protein – Helps preserve muscle mass (lean meats, eggs, tofu, beans).
Fiber – Aids digestion and keeps you full (vegetables, whole grains, seeds).
Healthy Fats – Supports brain function and energy levels (avocado, nuts, olive oil).
Hydration – Drink plenty of water to support metabolism and digestion.


800 Calorie Diet Plan – Vegetarian/Vegan & Non-Vegetarian Options

Breakfast (200 Calories)

Vegetarian/Vegan Option

  • ½ cup chia pudding with unsweetened almond milk and ½ cup mixed berries (200 calories)

Non-Vegetarian Option

  • 1 boiled egg with ½ avocado and 1 slice whole-grain toast (200 calories)

Morning Snack (100 Calories)

Vegetarian/Vegan Option

  • 10 almonds or 1 small apple (100 calories)

Non-Vegetarian Option

  • ½ cup Greek yogurt with cinnamon (100 calories)

Lunch (300 Calories)

Vegetarian/Vegan Option

  • 1 cup lentil soup with ½ cup sautéed spinach and 1 tsp olive oil (300 calories)

Non-Vegetarian Option

  • 3 oz grilled chicken breast with ½ cup quinoa and steamed vegetables (300 calories)

Afternoon Snack (50 Calories)

Vegetarian/Vegan Option

  • 1 cucumber with a squeeze of lemon juice (50 calories)

Non-Vegetarian Option

  • 1 boiled egg white (50 calories)

Dinner (150 Calories)

Vegetarian/Vegan Option

  • Stir-fried tofu with mixed vegetables and coconut aminos (150 calories)

Non-Vegetarian Option

  • Grilled fish (3 oz) with steamed broccoli (150 calories)

Tips for Following an 800 Calorie Diet

Meal Prep: Plan ahead to avoid unhealthy choices.
Stay Hydrated: Drinking water can help reduce hunger.
Prioritize Protein: Helps maintain muscle and keeps you full.
Eat Mindfully: Focus on nutrient-dense, whole foods for better satiety.

The 800 calorie diet can be effective for rapid weight loss, but it should only be followed under medical supervision. Whether you’re vegetarian, vegan, or non-vegetarian, this low-calorie meal plan ensures that you still get essential nutrients while staying within your calorie target.

  • 1000-Calorie Meal Plan: “Looking for balance? Explore our 1000-calorie meal plan for steady, healthy weight loss.”
  • 1500-Calorie Meal Plan: “Prefer a flexible approach? Try our 1500-calorie meal plan for sustainable results.”

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