800 calories a day meal ideas
Eating less than 1,000 calories a day is a low caloric intake and should not be followed for any prolonged length of time. Rather, such a diet is best used for a short-term "crash" diet. Because 800 calories is so few, it's even more important to make every calorie count.
The best course in long-term dieting is to eat a healthy number of calories and increase physical activity. Regular exercise should always be included in a diet plan.
To make an 800-calorie diet work requires cutting back on both carbohydrates and fats. Always consult your physician before starting any diet.
The easy meal is light, low-fat yoghurt. Yoplait makes light yoghurts that have 100 calories, 0 grams of fat and 19 grams of carbohydrates. Breakfast should be your highest carbohydrate meal of the day. If possible, have less than 10 grams of carbohydrates the rest of the day, and eat no more carbohydrates if you can. Alternatively, for approximately 200 calories, you can have a hard-boiled egg. Although the carbohydrate count is less than 2 grams, the fat count is 14. Consider adding bulk to fill you up with a 35-calorie rice cake.
- The easy meal is light, low-fat yoghurt.
- Alternatively, for approximately 200 calories, you can have a hard-boiled egg.
Salads can be your best bet, especially if you eat them without dressing. A serving size of creamy dressing can add 130 calories, 14 grams of fat and 2 carbohydrates. A vinaigrette serving can add 60 calories, 5 grams of fat and 4 carbohydrates. Either way, you might consider using half a serving size. Or try the dressing spritzers and spritz your salad lightly. A serving of Spring Mix salad is only 15 calories, so eat a large, two or three serving size salad of greens. Add in other ingredients, such as tomato and cucumber, sparingly. However, add in as much celery as you want.
A large salad, with little or no dressing, can easily fill you up for less than 150 calories.
On occasion, consider adding a quarter of avocado. Unfortunately, avocado is high in calories and fat, but it contains the good fats a body needs.
- Salads can be your best bet, especially if you eat them without dressing.
- A large salad, with little or no dressing, can easily fill you up for less than 150 calories.
To go with your salad, add in low-fat, low-calorie meat. This primarily includes grilled or roasted white, skinless chicken breasts and fish. In general, white fish are lower in calories than red.
A chicken breast will average 230 calories with 5 grams of fat. Orange roughy (a white fish) has less than 90 calories and less than 1 gram of fat. Salmon (a red fish) has approximately 280 calories and 12 grams of fat.
Eating more white fish will allow you larger servings while still maintaining a reasonable calorie count.
Two servings of orange roughy is still less than 200 calories. Instead, however, have a large salad and a single serving of white fish. Another quick option that should not be used all the time is to add shredded lunch meat to your salad.
A whole packet of lunch meat averages around 90 calories, which is not bad calorie-wise on top of a salad. But using half a packet is better. Remember, lunch meats will be higher in preservatives.
- To go with your salad, add in low-fat, low-calorie meat.
- Salmon (a red fish) has approximately 280 calories and 12 grams of fat.
Snacks & Fiber
Snacking is a bad idea. However, if necessary to quell stomach rumbling, fill up on plain celery as a first choice. Dill pickles are not a bad alternative.
Or, if the total calorie count is still low, have a rice cake.
Also consider adding fibre into your diet. A combination of low carbohydrates, low fat and high fibre will help take off pounds.
- However, if necessary to quell stomach rumbling, fill up on plain celery as a first choice.