HomeHealth & Fitness7 Day 860 Calorie Meal Plan for Weight Loss

7 Day 860 Calorie Meal Plan for Weight Loss

Are you tired of your boring meal plans and feeling hungry and unsatisfied?

Well, say goodbye to your bland diets and welcome delicious and satisfying meals with our 860 calorie meal plan for weight loss.

The meal plan is designed for you so that you can shed unwanted pounds and, at the same time, you can enjoy a variety of tasty foods.

The meal plan I will share with you provides 860 calories per day. It can be a calorie deficit for some people and lead to weight loss if they perform regular exercises and a healthy lifestyle.

Remember that the meal plan should include healthy fats, proteins, and fibers to help you stay full and satisfied throughout the day. 

Along with it, you must remember to drink plenty of water to stay hydrated when you are following your diet plan.

It will be a better option for you to consider a healthcare provider so that they can help you to adjust your new diet and exercise programs.

Also Read: 4500 Calories Meal Plan for Muscle Building

The calorie plan can be an excellent jumpstart for your weight loss journey. It can help you achieve your goals and discover a healthier and more delicious journey of weight loss. You can discover once you start following a diet plan like:

  • Weight loss
  • Improves blood sugar
  • Improved cholesterol
  • Reduced blood pressure
  • Improvement in overall health

Don’t worry. I am going to discuss all these benefits with you, but you need to stay tuned with us.

So, let’s start our journey to discover healthy ways to maintain our weight loss and healthy lifestyle. Are you ready? If not, buckle up yourself and join us on the healthy journey. 

Can You Survive on 860 Calories a Day?

While on an 860-calorie meal plan, you must have questioned whether you can survive on the 860 calories a day.

Also Read: 1800 Calorie Meal Plan for Weight Loss

Considering the calories for a whole day is essential, so you are on the right track. Eight hundred sixty calories a day can be challenging because taking the required calories is necessary

If we talk about calorie deficit, specific individuals can suffer from calorie deficits when following an this meal plan.

860 calorie meal plan for weight loss

To overcome all these problems, you need to understand that you need to maintain the required calories in your body. The number of calories your body requires depends on the height, weight, age, and activity level.

Also Read: What is Thermo Diet Meal Plan?

Therefore, you need to consider a registered dietitian or a healthcare professional so that you can start with your new diet by maintaining the required number of calories.

When you are on an 860 calorie meal plan, you need to make a proper diet so that it can lead to weight loss. There should be sustainable weight loss rather than gradual weight loss. You need to maintain healthy habits for long-term success. If you experience rapid weight loss, it can lead to slower metabolism, muscle loss, and higher regaining of weight in the future.

Also Read: 1500 Calorie Vegan Meal Plan High Protein

So you need to follow all the diets that include a balance of nutrients such as fiber, healthy fats, and proteins to help you stay satisfied for the whole day, and you must drink plenty of water to stay hydrated. You also need to avoid all foods high in calories and beverages.

Who Should Follow the 860-Calorie Meal Plan?

When we hear about the this meal plan for weight loss, one of the questions hinders upon that who can follow this meal plan. You need to know who can follow this meal plan because when you are looking for weight loss, some of you can also suffer from certain health conditions. 

Individuals who are obese or suffering from overweight have been advised to follow this meal plan. The meal plan is associated with weight loss that helps reduce the risk of developing chronic diseases such as heart disease, certain types of cancer, and type 2 diabetes.

860 calorie meal plan for weight loss

The diet plan is followed by individuals suffering from certain health conditions like high cholesterol, blood pressure, and type 2 diabetes. The meal plan benefits all these individuals when they follow this meal plan.

You need to take care of the meals you are consuming.

You should include whole grains, lean proteins, non-starchy vegetables, fruits, and low-dairy products in your meal to get all the nutrients your body requires daily. All these foods are very important so that you can follow your meal plan properly.

Remember, the meal plan also has potential risks. So you need to be very particular about your diet plans.

So wherever you plan to follow this meal plan for weight loss, you should do it under the guidance of a registered dietitian or healthcare provider. It is essential to do it so that you can maintain the nutrient balance in your body and avoid all health complications.

So when you are considering following this meal plan, it should be under the guidance only so that you can focus on healthy habits for long-term success.

Who Should Not Follow this Meal Plan?

When you are on an 860-calorie meal plan, it is appropriate for some individuals looking for techniques to lose weight or maintain health conditions. But it is only suitable for some. A specific group of people must avoid this meal plan because following the meal plan can lead to a calorie deficit.

Different individuals must refrain from following this meal plan. Here is a list of the individuals who should avoid the meal plan.

  • Pregnant and breastfeeding women should not follow the meal plan because they require additional calories and nutrients to support the baby’s development and growth. Restricting their calorie intake can adversely affect both baby’s health and the mother’s.
  • Children and adolescents should also avoid this low-calorie diet because they require nutrition for growth and development. Restricting their calorie intake at this point can lead to stunted growth, nutrient deficiency, and various health complications. So children and adolescents should not perform this low-calorie diet.
  • Those suffering from medical conditions should avoid this meal plan. Individuals suffering from eating disorders such as bulimia nervosa and anorexia nervosa should avoid this diet plan. It can trigger their eating behaviour disorder, leading to further health complications.
  • Similarly, suppose the individual suffers from heart, kidney, liver, or other chronic health conditions. In that case, they should consult the healthcare provider before starting the low-calorie diet meal plan. It can put them under a lot of stress and worsen their condition.

You need to understand that if you are suffering from all these conditions and following the low-calorie diet plan, it can create a nutrient deficiency in your body.

You can suffer from muscle loss, slower metabolism, and other health complications, so you must focus on creating healthy habits rather than following the diet plan.

What are the Benefits of 860 calorie meal plan?

We are talking about 860 calorie meal plan for weight loss, but Are there any potential benefits if we follow this meal plan?

So the answer is yes.

Following the meal plan can provide potential benefits to help you lose weight and manage your health conditions. The benefits are:

  • Weight loss: When you are following this diet plan helps you in weight loss. It creates a calorie deficit that helps burn the fat stored in your body. When there is a calorie deficit in your body, it helps in reducing weight. 
  • Improved blood sugar: The meal plan is suitable for individuals who are suffering from health conditions like type 2 diabetes or in the stage of prediabetes. The meal plan helps to improve the control of blood sugar in the blood. It reduces calorie intake, focuses on foods with a low glycemic index, and regulates blood sugar levels.
  • Decreased blood pressure: If you are suffering from high blood pressure. It can cause strokes and heart illness. If you follow this meal plan, it will help you to decrease the intake of sodium and increase the intake of foods that are rich in potassium. It helps to lower the blood pressure in your body.
  • Improve cholesterol level: Individuals suffering from high cholesterol levels can follow the diet plan. High cholesterol can cause a risk of heart illness. So, following this meal plan can result in low saturated fat and increased fiber intake that will help improve the cholesterol level.
  • Improvement in overall health: Following this meal plan, along with nutrient-dense foods such as lean proteins, whole grains, vegetables, and fruits, helps the body to provide the essential nutrients that allow it to function optimally. It will also lead to improved well-being and overall health.

What is the Risk of the 860-Calorie Meal Plan?

We have discussed the potential benefits that are related to the meal plan. But the meal plan also suffers from the risks. There is various risk related to low-calorie intake. Here are some potential risks that are associated with the 860-calorie diet plan:

  • Nutrient deficiencies: When you are following a low-calorie meal plan, it can lead to various nutrient deficiencies. When there is a restriction on certain types of food, it can be very challenging to make your daily nutrient requirements of fiber, vitamins, proteins, and minerals. So the meal plan can harm your health.
  • Muscle loss: When the body suffers from a calorie deficit, it can lead to the loss of specific muscles that can slow down your metabolism and harm your weight.
  • Weakness and fatigue: A low-calorie intake can lead to weakness and fatigue in the body due to a lack of energy. It can create difficulty for you to perform your physical exercises and daily activities.
  • Risk of binge eating: When you are following a calorie meal plan, there are restrictions to eating certain types of calories. It can lead to intense craving and hunger, increasing the risk of binge eating.
  • Slow metabolism: When the body follows a meal plan for a prolonged period can slow your metabolic rate and make it even harder for you to lose weight.
  • Gallstones: If there is a sudden rapid loss in your body, it can lead to a particular risk of developing gallstones. It can cause pain and some digestive issues.
  • Cognitive health issues: A calorie intake can negatively impact your mental health. Following the complete meal plan will be very challenging. It can cause stress, depression, and anxiety if you do not achieve the results.

So these are the potential risks that are associated with the low-calorie diet. It would help if you took care of all these things before starting with the meal plan. 

What to Eat in this Diet Plan?

You must take care of your diet when you are on an 860-calorie meal plan. You need to take all those foods that complete the daily requirement of your nutrient level in the body. So you must choose nutrient-dense foods that can help you balance all the nutrients in the body. So here is some food that you can consume while you are on the meal plan.

  • Non-starchy vegetables: You must consume non-starchy vegetables like broccoli, pepper, cucumber, and spinach, as these are excellent choices for weight loss. These vegetables are high in fiber and promote weight loss.
  • Lean proteins: Proteins are an essential source for your body as they help to maintain muscle mass and keep you feeling of fullness. You need to choose foods that are lean sources of proteins, such as fish, tofu, chicken breast, and legumes,
  • Whole grains: Whole grains are another excellent source that is rich in fiber. They help you to satisfy for a long. You can consider taking quinoa, whole-grain bread, and brown rice.
  • Fruits: Fruits are another excellent example to include in your calorie meal plan. They are rich in fiber and antioxidants, making them a healthy weight-loss choice. You can choose frozen or fresh fruits, but you must avoid fruit juices because they are high in calories.
  • Low-dairy products: Dairy products are good sources of protein and calcium. You can choose low-fat or non-fat options like skim milk, cottage cheese, and Greek yogurt.

So you must take care of all these food sources because they help you to maintain the balance of nutrients in your body. You must consume all these food whenever you are on a diet plan.

The Food You Must Avoid 

When we talk about foods we need to consume, we have various options, but what about foods that can lead to weight gain or are unhealthy for us? I’m going to provide you with certain foods that you must avoid while you are on a weight-loss diet plan. All these foods can be high in calories and lead to weight gain instead of weight loss.

  • High-calorie food: You must avoid all those foods that are high in calories and low in nutrients because they can increase your weight. You must avoid fast foods, processed foods, packed foods, fried foods, and sugary drinks because they contain high calories.
  • High-fat food: You must avoid all foods high in saturated fats and trans fats. It would help if you either consumed it in limit or prevented them. Some examples are fatty meats, butter, and full-fat dairy products.
  • High-sugar foods: You must avoid all foods high in sugar components, as sugar can lead to weight gain instead of weight loss. You must avoid sugar or limit your sugar intake—for example, baked goods, candies, and sugary drinks.
  • White grains: Refined grains like white rice, pasta, and white bread should be avoided or consumed in limited quantities. All these grains can lead to weight gain.
  • Alcohol: You must avoid alcohol as it is high in calories and contribute to weight gain. You must avoid the intake of calories or limit while on this diet plan. 

So whenever you plan to follow a diet plan, you must avoid all these foods because they can lead to weight gain instead of losing weight. So to achieve your goals, you must avoid all these food items. 

7 Day 860 Calorie Meal Plan for Weight Loss

When you start with a meal plan, the main problem is what to eat and what not to eat and how to decide what should be eaten for breakfast, lunch, and dinner. I am here to solve your problem.

Here is the 7-day meal plan for 860 calories you can consume daily.

Before you go and check out the meal plan, let me make some things clear to you to avoid confusion. While going through the meal plan, you will come across the portion sizes of the meals. So, for 1 cup, you need to take 250-300 grams of the meal, and for ½ cup, you must take 125-170 grams

860 calorie meal plan for weight loss

I have included morning snacks, breakfast, lunch, evening snacks, and dinner in the meal plan. But the challenging part is what is the best suitable time to consume all these meals. So, here is the best time that you can consume your meal is: 

  • Morning Snacks: 7:30 am
  • Breakfast: 10:00 am
  • Lunch: 12:30 pm
  • Evening Snack: 4:30 pm
  • Dinner: 7:00 pm

For following this complete meal plan, you need to start your day by waking up early so that you can follow the proper routine. So, it’s your call to plan your meal plan to stay fit and healthy.

If you are on an 800-calorie meal or 900-calorie meal plan, you can follow the same diet; the only thing you have to do is reduce your quantity for 800 calorie meal plan and increase your quantity for the 900-meal plan. The meal plan is suitable for both diet plans, and it completely depends on how you bring changes to your meal plan. 

Day 1

Morning Snack: 1 Apple 

Breakfast: 1 scrambled egg + 1 slice of whole-grain toast

Lunch: 3 oz of grilled chicken breast + mixed greens + 2 tbsp of vinaigrette

Evening snack: Orange

Dinner: 1 cup of steamed broccoli + 3 oz grilled salmon + ½ cup of brown rice

Total Calories: 857 calories

Day 2

Morning Snack: ½ cup of blueberries

Breakfast: ½ cup of greek yogurt + 1 tbsp of almonds (chopped) + ½ cup of strawberries

Lunch: ½ cup of brown rice + 3 oz grilled chicken breast + mixed vegetable

Evening snack: Peach 

Dinner: 3 oz grilled steak + + 1 cup of green beans (steamed) + ½ cup of quinoa

Total Calories: 850 calories

Day 3

Morning Snack: 1 Banana

Breakfast: ½ cup of oatmeal + ½ cup of blueberries + ½ cup of almond milk (unsweetened)

Lunch: 3 oz grilled shrimp + mixed greens + 1 tbsp of vinaigrette

Evening snack: ½ cucumber

Dinner: Turkey + 1 cup of vegetable stir-fry + ½ cup of brown rice

Total Calories: 810 calories

Day 4

Morning Snack: 1 pear

Breakfast: 1 small egg (omelet) + mixed vegetable + 1 slice of whole-grain toast

Lunch: 3 oz grilled chicken breast + 2 tbsp of vinaigrette + mixed greens

Evening snack: ½ cup of carrots + 2 tbsp of hummus

Dinner: 3 oz grilled salmon + ½ cup of quinoa + 1 cup of steamed asparagus

Total Calories: 815 calories

Day 5

Morning Snack: 1 Apple

Breakfast: ½ cup of sliced strawberries + 1 tbsp of almonds (chopped) + greek yogurt parfait

Lunch: 3 oz of grilled chicken + mixed greens + 2 tbsp of vinaigrette

Evening snack: Orange

Dinner: 3 oz grilled flank steak + + ½ cup of quinoa + 1 cup of mixed vegetable

Total Calories: 857 calories

Day 6

Morning Snack: 1 Banana

Breakfast: ½ cup of oatmeal + ½ cup of blueberries + almond milk (unsweetened)

Lunch: 3 oz grilled shrimp + mixed greens

Evening snack: ½ cucumber 

Dinner: 3 oz grilled chicken + 1 cup of brown rice + 1 cup of mixed vegetable 

Total Calories: 855 calories 

Day 7

Morning Snack: Apple

Breakfast: 1 scrambled eggs + 1 slice of whole-grain toast

Lunch: Turkey + vegetable stir-fry

Evening snack: Orange

Dinner: 3 oz grilled salmon + 1 cup of steamed broccoli + ½ cup of brown rice 

Total Calories: 857 calories


The meal plan is discussed above, but the problem is how to cook all these dishes. I’m going to provide you with some of the recipes for the words that have been discussed above. So that you can easily include them in your meal plan.

860 calorie meal plan for weight loss

So get ready to get some delicious recipes of the food items that can be helpful for you during your diet plan and maintain the nutrients in your body.

Let’s start with the recipes. You must gather all ingredients and follow all the instructions to get the same meals.

Grilled Chicken with Mix Vegetable


  • 3 Oz skinless chicken breast (boneless)
  • 1 cup of mixed vegetables (bell pepper, onion, zucchini, and broccoli)
  • 1 tbsp of olive oil
  • Pepper and salt


  • Preheat the grill to medium-high heat.
  • Season chicken breast with olive oil, salt, and pepper
  • Grill it for 5-6 minutes
  • Take a separate saute pan and saute mixed vegetables using olive oil
  • Serve the grilled chicken along with 1 cup of mixed vegetable

Calories: 220 calories per serving

Oatmeal with blueberries


  • ½ cup of rolled oats
  • ½ almond milk (unsweetened)
  • ½ cup of water
  • ½ blueberries (fresh or frozen)
  • 1 tbsp of honey


  • Take a small saucepan
  • Combine almond milk, water, and oats; in it
  • Boil the mixture and then reduce heat and sim for 5-7 minutes
  • Stir it in between
  • Stir honey and blueberries 
  • Serve it 

Calories: 180 calories per serving

Grilled Shrimp with greens salad


  • 3 oz raw shrimp (deveined and peeled)
  • 2 cups of green
  • ¼ cup of tomatoes (cherry)
  • ¼ cup of cucumber
  • 2 tbsp of vinaigrette
  • Pepper and salt for taste


  • Preheat the pan to medium-high heat
  • Season the Shrimp with pepper and salt 
  • Grill for 2-3 minutes (both sides)
  • Take a large bowl and mix the greens, cucumber, and cherry tomatoes with vinaigrette 
  • Serve the dish with mixed green vegetables on the top

Calories: 205 calories per serving

Grilled salmon and steamed Broccoli


  • 3 oz of salmon
  • 1 tbsp of olive oil
  • 1 cup of broccoli
  • Pepper and salt for taste


  • Preheat the grill pan to medium-high heat
  • Season the salmon with pepper and salt 
  • Brush it with olive oil
  • Grill it for 4-5 minutes on both sides 
  • Now steam the broccoli for 4-5 minutes
  • Steam them until they are tender
  • Serve the salmon with steamed broccoli on the sides

Calories: 325 calories per serving

Greek Yogurt Parfait


  • 6 oz of nonfat greek yogurt
  • 1 tbsp of honey
  • 1 tbsp of granola
  • ½ cup of berries (mixed)


  • Take a small bowl and mix honey and greek yogurt
  • Take a glass and layer it with a greek yogurt mixture
  • Then put mixed berries and granola in a glass
  • Repeat the layer until all the ingredients are used
  • Serve it chilled

Calories: 200 per serving

Quinoa with black bean salad


  • ½ cup of quinoa (cooked)
  • ½ cup of cherry tomatoes
  • ½ cup of black bean (canned, drained, and rinsed)
  • ¼ cup of red onions 
  • ¼ cup of cilantro
  • 1 tbsp of olive oil
  • 1 tbsp of lime juice
  • Salt and pepper for taste


  • Take a large bowl 
  • Combine black beans, quinoa, red onions, cilantro, and cherry onions
  • Now take a small bowl, whisk them together with lime juice, salt, olive oil, and pepper
  • Drizzle the dressing
  • Toss the salad to combine 
  • Serve it chilled

Calories: 300 per serving

Turkey with vegetable stir-fry


  • 4 oz of turkey
  • 1 cup of mixed vegetable
  • 1 tsp of sesame oil
  • 1 tbsp of soy sauce (low-sodium)
  • One clove of garlic
  • ¼ tsp of ginger


  • Take a large skillet and heat oil to medium-high heat
  • Add turkey and cook it until it is browned
  • Add vegetables, ginger, and garlic, to the skillet 
  • Stir-fry them for 5-7 minutes until it is tender
  • Add soy sauce and combine it
  • Serve turkey with stir-fried vegetables, hot

Calories: 260 per serving

These are a few recipes that you can try when you are on the diet plan. Remember to follow all the instructions. These recipes are just examples that you can include in your 860-calorie meal plan for weight loss. But you must ensure that you consume a balanced diet with all the range of nutrient-dense. 

You can consider healthcare professionals so that they can provide you with personalized dietary advice.

Frequently Asked Questions

Q1. Can you lose weight without exercise?

Ans. Yes, you can lose weight without any exercise. You can reduce your calorie intake, follow a healthy meal plan, and achieve weight loss goals. However, exercises are just an additional step for the weight loss plan. It helps to burn more calories and improve overall health.

Q2. What fruit is best for weight loss?

Ans. You can include some of the best fruits for weight loss, like berries, apples, pears, and grapefruit. The fruits are rich in fiber, and they contain low calories. They keep you full and satisfied for an extended period.

Q3. Does lemon water burn fat?

Ans. Lemon water is often used as a fat-burning drink with scientific evidence that supports the weight loss techniques; however, if you drink water in general, it helps you to stay full and satisfied during the long. Drinking water helps in the digestion process as well.

Q4. What are the top 3 fat-burning foods?

Ans. There is no specific food that burns fat magically. But you can incorporate some foods high in fiber, healthy fats, and proteins, as they support weight loss. Some top fat-burning faults include nuts, avocados, leafy greens, eggs, seeds, and lean proteins like fish and chicken. They help in weight loss.

Q5. Does warm water burn fat?

Ans. If you drink warm water alone, it will not help you to burn fat. It would help to stay hydrated to support weight loss by feeling satisfied for an extended period. Water helps to digest food quickly. If you drink warm water, you can use it with other ingredients, such as lemon or other natural ingredients that offer health benefits. It will work more efficiently if you add on some physical activity.


So the conclusion is that 860 calorie meal plan for weight loss can be a helpful tool for those looking to shed some extra pounds. By carefully selecting all the nutrient-dense food and controlling your portion sizes, you can achieve the calorie deficit and meet your nutritional needs.

So the meal plan offers you numerous benefits like weight loss, improved blood sugar, reduced risk of chronic diseases, and improved cholesterol level. However, with all these benefits, you need to understand that the meal plan is also associated with certain risks that can create health issues. Some of the risks associated with the meal plan are nutrient deficiency, fatigue, weakness, increased risk of binge eating, slower metabolism, loss of muscles, and mental health concerns. So it would help to be careful while following any diet plan.

The meal plan is very effective for weight loss but is a short-term solution. If you need to maintain it for long-term success, follow the steps regularly. You can consult a health care professional or registered dietitian so that they can help you to ensure that you are consuming all the foods in the right proportion and eating the foods that complete the nutrient requirements of your body.

Lastly, the key to successful and sustainable weight loss is to adopt healthy habits and maintain them over long periods to achieve all your goals. You must include regular physical activities, balance, diet, mindful eating, and a healthy lifestyle to gain weight loss goals.

I hope you enjoyed the meal plan with us. Now it’s your turn to follow the right step to achieve your weight loss goals.

Firdaus Jahan
Firdaus Jahanhttps://www.trickyedu.com
Hi, I’m Firdaus, a health enthusiast and Fitness Trainer who loves to explore different ways to stay healthy and lose weight in not-so-boring traditional ways while also meeting the nutritional needs of our bodies.


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