Mediterranean Diet 101

800 Calories a Day Diet Meal Plan

800 calories a day meal plan is very hungry meal plan. We are giving it as an example of what should not be done. Why? Well, if you really want to lose weight, don't eat less, but try to burn more. For example, just walking one hour per day, every day, can help increase your daily energy expenditure, which allows you to eat more. And eating more berries, more fish, more vegetables, more low fat cheese, more fish or olive oils etc can even help accelerate your metabolism and even more increase energy expenditure.

Eat less and your body will starve and metabolism will slow down ...


This 800 kcal meal plan is based on 1000 kcal meal plan, which is itself very low kcal plan and not very recommendable. 800 calories meal plan is given in the following table:

Time Meal/Food Amount Protein Carbs Fats Fibers
07:00 Mixed Salad with Egg Whites - 33g 19g 1g 5g
10:30 Mixed Berries Salad 100g 1g ~6g ~0g ~3g
14:00 Mashed Cauliflower with Peas  Half of the recipe 7g 12g 1g 7g
Pan Grilled European Sea Bass - Branzino 100g 18g 0g 3g 0g
17:00 Lettuce Salad - 2g 3g 8g 4g
Water Canned Salmon 80g 16g 0g 4g 0g
20:00  Broccoli  150g  4g  10g 1g 4g
Cottage Cheese 150g 18g 3g 4g 0g
Total:   ~100g ~55g ~22g 23g
   Calories (kcal):  400 kcal 220 kcal 200 kcal -

There is total of ~800-820 calories in this meal plan.

Breakfast is the strongest meal of the day - if you are going to be hungry, at least start with more or less full stomach.

Snack will hardly get your teeth dirty, but will provide plenty of great aroma and fragrance, especially if you can get your hands on the home grown berries.

Lunch is grilled fish with mixed veggies - excellent combination, just there isn't much food here.

Afternoon snack is lettuce salad with water canned fish and it will help you survive till dinner, which is combination of slow digesting vegetable and slow digesting source of proteins and some fats.

And that is all.

Long story short - If you want to lose weight, you have to eat less than you burn every day. If you eat loo little, your body will 'switch' to starvation mode and burn even less calories (very simplified, but explains what is going on if one eats too little for period of time).

If you have sitting/desk job and you have slow metabolism, eat more and start to exercise - walking, running, swimming, dancing, martial arts, gym etc. can help one to burn much more energy than can think of.

Also, by adding more nutrients to the meals and eating more often, body will 'think' that food is not scarce and will not try to burn muscles and store that little food it is getting for even worse days ...

So, if you want to lose weight, consider diet meal plans with 1200 kcal or more and start to exercise ... Check our Article section and read!

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