700 calorie a day diet plan

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700 calorie a day diet plan

1. An overview

The “700 calorie a day diet plan” is  considered safe (as an option for every other day or a few days a week).  However, it is not safe to follow the 700 calorie diet plan ( in full 7 days a week or 30 days a month) for weight loss without consulting the physician.

Secondly, while focusing on weight loss, it essential to add more low calorie veggies (if needed). To maintain  the required energy level, one may consume a few more calories (than listed in the 700 diet plan). Most of the people are  found to lead a careless unhealthy lifestyle by eating whatever is served in the dining table in utter disregard of age and  existing health problems (notably, obesity and overweight that invite most of the malignancies like diabetes, heart problem, high blood pressure etc). Therefore, it is important to consume low calorie balanced  diet with a consistent exercise regime under a health care provider (which is the key to maintain an ideal  healthy weight in order to attain a long, active and disease free life).

Again , out of ignorance,  many are found  to lose weight quickly. In  consequence, they get  their calories reduced in an unhealthy way. In this connection, it needs to be mentioned that the 700 calorie diet plan is considered (by most of the nutritionists and physicians) safe and effective to attain  weight loss goal so as  to maintain a healthy ideal weight.

For a person with height 1.7 meters,

  • ideal weight is: BMI   20-25

  • An overweight is: BMI     25-30

  • An obese is: BMI    over 30

  • An underweight is: BMI  below 18.5

  • Where, BMI i.e. Body Mass Index = W/H2

  • W= weight in kg

  • H2  =square of height in meters

2. The weekly diet menu

2.1)  DAY- 1 (Total calories= 685)

 Food time                          Food  Menu

  • Breakfast -------------- Orange and tea or coffee (total 70 calories)

  • Snack ------------------- Melba toast - 3 pieces (total 60 calories)

  • Lunch ------------------- Grilled chicken- 4 ounce (total 130 calories)

  • Lunch-side ------------ Spinach – 6 ounce (total 40 calories)

  • Snack  ------------------- Strawberries-  6 ounce (total 45 calories)

  • Dinner ------------------- Tilapia- 3.5 ounce (total 100 calories)

  • Dinner-side ------------ Broccoli- 6 ounce (total 70 calories) 

  • 2.1.8)  Snack ---------- Apple medium sized and light soup (total 170 calories)


2.2) DAY- 2 (Total calories= 685) 

  • Breakfast -------- Apple  and tea or coffee (total 70 calories)

  • Snack ------------ Orange (total 70 calories)

  • Lunch ------------ Hamburger- 3 ounce with 93% lean and no bun (total 150 calories)

  • Lunch-side ------Cauliflower– 6 ounce (total 40 calories)

  • Snack ------------- Strawberries-  6 ounce (total 45 calories)

  • Dinner ------------ Shrimp- 3.5 ounce (total 110 calories)

  • Dinner-side ----- Asparagus- 7 ounce and melba toast-5 gram  (total 60 calories) 

  • Snack ------------ Tomato- 7 ounce and yogurt (total 140 calories)  

2.3) DAY- 3 and 5 (Total calories= 685 for each day)

  • Breakfast --------- Orange and tea or coffee (total 70 calories)

  • Snack ------------- Melba toast- 10 gram (total 40 calories)

  • Lunch ------------- Chicken 4 ounce (total 130 calories)

  • Lunch-side ------ Broccoli– 6 ounce (total 60 calories)

  • Snack ------------- Lettuce salad and apple  (total 100 calories)

  • Dinner ------------ Tilapia- 3.5 ounce (total 100 calories)

  • Dinner-side ----- Cauliflower- 6 ounce and light soup (total  140 calories) 

  • Snack ------------- Strawberries- 6 ounce (45 calories)

2.4) DAY- 4 (Total calories= 685)

  • Breakfast --------- Strawberries and coffee or tea (45 calories)

  • Snack ------------- Melba toast- 10 gram (total 40 calories)

  • Lunch ------------- Sirloin steak 3 ounce (total 160 calories)

  • Lunch-side ------ Spinach salad– no calorie dressing (total 40 calories)

  • Snack ------------- Orange  (total 70 calories)

  • Dinner ------------ Chicken  4 ounce (total 130 calories)

  • Dinner-side ----- Celery- 7 ounce (total  30 calories)

  • Snack ------------- Apple medium sized and yogurt (total  170 calories)

2.5) DAY- 6 (Total calories= 705)

  • Breakfast ------- Strawberries and coffee or tea (total 45 calories)

  • Snack ------------ Orange (total 70 calories)

  • Lunch ------------ Sirloin steak 3 ounce (total 160 calories)

  • Lunch-side ----- Cauliflower -6 ounce (total 40 calories)

  • Snack ------------ Tomato- 7 ounce  (total 40 calories)

  • Dinner ------------ Tilapia-  3.5 ounce (total 100 calories)

  • Dinner-side ----- Asparagus- 7 ounce and melba toast – 10 gm (total  80 calories)

  • Snack ------------- Apple and light soup (total 170 calories)

2.6) DAY- 7 (Total calories= 675)

  • Breakfast ------- Apple and coffee or tea (70 calories)

  • Snack ------------ Melba toast – 10 gm     (total 40 calories)

  • Lunch ------------ Hamburger- 3 ounce with 93% lean and no bun (total 150 calories) 

  • Lunch-side ------Celery -7 ounce (total 30 calories)

  • Snack ------------ Strawberry- 6 ounce  (total 45 calories)

  • Dinner ------------ Shrimp-  3.5 ounce (total 110 calories)

  • Dinner-side ----- Broccoli 6 ounce (total  60 calories)

  • Snack ------------ Orange and yogurt (total 170 calories)

Note 1: The selection of food items may be varied depending on the seasonal availability and dietary restriction on account of existing  health problem.

Note 2: List of foods

Fruits                                        Veggies                           Meat/ Fish                           Others

Orange                                      Celery                              Tilapia                                  Melba toast

Apple                                       Asparagus                         Chicken                              Tea /Coffee

Strawberry                               Broccoli                           Sirloin steak                        Yogurt

                                                Cauliflower                         Lean   beef                          Light soup

                                                   Spinach                             Shrimp


2.a) Drink lots or water

2.b) Consult healthcare provider and nutritionist  before making any dietary changes.

2.c)  The diet plan will help one lose 2 pounds a week (if the body weight is below 150 pounds with height 1.7 meters) and help lose 3 pounds a week (if the body weight is above  150 pounds with height 1.7 meters)

2.d) Time suggestion

  • Breakfast ------------ 08 am

  • Snack ---------------- 10 am

  • Lunch ---------------- 12 am

  • Lunch side ---------- 02 pm

  • Snack ---------------- 04 pm

  • Dinner --------------- 06 pm

  • Dinner side --------- 08 pm

  • Snack ---------------- 10 pm

3. Importance of breakfast/ snack/ lunch/ dinner

3.1) Breakfast

Breakfast is the crucial meal. It is the starting point of the ‘Meal journey’ of the day to satisfy the requirement of food one needs. It is important to chooser breakfast foods that provide fiber and essential nutrients and stay away from sugary cereals having little nutritional benefits. A healthy and nutrition rich meal  beginning with breakfast can make one remain active and energetic throughout the day. The importance of breakfast lies in its ability to kick-start the day by fuelling the body  with nutritious foods.

3.2) Snack

Snack is a small meal between 2 large meals. Snacking is an effective way to fit extra nutrients to the diet. This prevents  both overeating  (during  the large meals) and not-eating (between the large meals).

According to a study (‘The Journal of Nutrition’ published in February, 2010) approximately  97% (among the Americans ) get on average 24% (of their total daily calorie requirement ) from snacking. Healthy snacks keep blood sugar level steady and balanced. Healthy snack is good for both diabetic and non-diabetic people.

Advice  :One should not snack just before a large meal. Snacking is needed only when one feels hungry between 2 large meals. Snacking (out of emotion or during stress or having no hunger) is unhealthy and so, is never recommended.

3.3) Lunch

Lunch gives the opportunity to refuel the body with large meal  after a break (followed by breakfast  in the morning and snack in the mid morning).Those who remain busy with their job responsibilities throughout the day (8 am- 5 pm), cannot take large meal at home during lunch. So, it is important for them to remain alert about what / when/ where/ how much/ how long  they are eating. Often, people (in job) fail to take right food at the right time. Also they are mostly found to take food quickly. This is unhealthy as it causes indigestion and malnutrition. So, the  best thing to do is to bring chosen foods (well cooked at home).  

3.4) Dinner

It is the last meal of the day .Because, one will get scope to eat the next meal (at least  8- 10 hours  after the dinner at night). It is therefore, absolutely important to make right choice of foods and drinks during dinner (in order to ensure steady and balanced supply of glucose for the body to use as fuel  during sleep at night). A common  cause of waking up at night occurs when it fails to supply required amount of blood sugar in  the body. Then the body has to release the stored glucose and the process can cause one to wake up. And sometimes it may be difficult to get back to sleep.

To enjoy a nice uninterrupted sleep, it is important to eat a nice dinner (that combines protein :such as,  meat, fish, egg, lentil, beans /carb:  potato, pasta, rice, bread /fruits /vegetables to ensure  a steady release  of glucose to the blood stream).

Conclusively, with aging, it is important to change the food habits (after discussion with the nutritionist and the health care provider).   


4. How to eat


4.1) One needs to relax and eat slowly. Because during stress , the body can’t digest nutrients properly. So, it is important to take time to chew. It may be mentioned that carbohydrates begin to be broken down in the mouth by saliva. It needs about 20 minutes to eat (including  chewing/ sucking/ grinding/ swallowing etc) in a healthy way for proper digestion.

4.2) It is also important to avoid fatty foods and stimulants as well as overeating (particularly, before going to bed at night. Because, during sleep, it becomes harder to properly digest the fatty and overeaten foods. In consequence, it may lead to poor quality sleep).

5) How much health benefits one gains (by following 700 calorie diet plan)

5.1) Calorie balance basics

Calorie is a measure of energy (gained from consumption of foods and drinks). Staying on calorie balance  (i.e. consuming just  the level of calories the body needs to meet the body’s metabolic requirements)  plays a key role to maintain an ideal healthy weight. However, shifting into calorie deficit (by restricting daily  calorie intake through following 700  calorie diet plan) is the basic principle behind attaining an healthy ideal weight (for those who are obese and overweight).

5.2) Dangers of low calorie diet

An average adult needs 1600- 3000 calories  per day (according to the Center for Nutrition Policy and Promotion). Veritably, the right amount of calories (a person needs) depends on age/ gender/ general health condition / physical activity. So, there lies the risk (of failing to meet the body’s nutritional needs) while meticulously following the 700  calorie diet plan. Sometimes, a quick weight loss may cause loss of muscle tissue(in stead of fat loss). In such case, fatigue/ loss of energy and  feeling unwell become inevitable.

6) Conclusions and recommendations

6.1) There is no hard and fast rule  to meticulously follow the  “700 calorie a day“ in order to bring the result of weight loss. The amount of weight loss depends on how many calories  the body requires (which varies from  person to person) to maintain a healthy weight.

6.2) One needs to be cautious while following very low calorie diet (for quick weight loss). It can be unhealthy and harmful. However, anyone attempting such a diet (for indefinite period) should be monitored closely under a physician.

6.3) Exercise is equally important for healthy weight loss. Over and above, exercise helps preserve nutritional quality of diet.

 6.4) For healthy weight loss, calorie variation (over a month) is recommended. As per recommendation, one needs to consume 1100 calories (on the 1st  day of the month). Then the calorie intake has to be reduced by bringing down the daily consumption level to 700  calories (for the remaining 4 days). After that it requires to go back to normal daily  consumption  of 1100 calories  (for the rest of the month).


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