Diet Plan

How to Start 800 Calorie Breakfast: Super Powerful, Healthy, and Effective

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Have you ever heard of an 800 Calorie breakfast? What’s your answer? You are already aware that breakfast is the most important meal of the day but do you know how many calories your breakfast must provide? Daily calorie requirements and goals are different for everyone, but this article could help you determine a personalized range to choose your breakfast choices.

Must Read: 2200 Calorie Meal Plan

If weight loss is among your targets, counting calories could be part of your plan. In this case, preparing a plan for breakfast calories may aid you in reaching your goals.

Table of Contents

Daily Calorie Goals

Before you can check out how many calories to take for breakfast, you must determine how many calories you require each day on average. Every person possesses slightly different calorie needs. Your total daily calorie intake is primarily based on your resting metabolic rate (RMR) and your daily activity graph. If you’re trying to lose weight, you first need to cut your calorie needs to reach the negative energy balance significant for weight loss.

Calories per Meal on 800 Calorie Breakfast

According to the USDA, the average calorie requirement for women is about 1,600 to 2,400 calories per day. For men, estimated calorie requirements are a bit higher—from 2,000 to 3,000 calories per day. If you’re targeting to lose 1 to 2 pounds a week (the suggested goal for healthy, sustainable weight loss), experts advise limiting your daily calorie intake by about 500 to 750 calories per day.

Must Read: 1100 Calorie Meal Plan

Many people distribute their total daily calories fairly between their three main meals to maintain their breakfast, lunch, and dinner calorie counts simple.

If you have followed any specific commercial diets before, you could know that calories are divided relatively between three meals and one or two daily snacks.

That means that a person targeting 1500 calories a day could eat around 400 calories at each meal and then consume two 150-calorie snacks in the late morning and afternoon. Another person could eat about 500 calories at breakfast, lunch, and dinner and then enjoy two 250-calorie snacks during the day to achieve a goal of 2,000 calories each day. 

But you don’t have to follow a particular plan when you distribute calories for your meals. You could instead find out when you need your calories most and then fragment them up to meet your requirements.

Calories for Breakfast

To get a plan of how you can distribute your calories to follow your lifestyle and schedule, here are some example situations.

In this first example, a person who eats 1,600 calories daily requires a few more calories in the morning due to an early workout. Their calories could be divided like this:

  • Pre-workout snack: 150 calories
  • Post-workout breakfast: 500 calories
  • Lunch: 400 calories
  • Dinner 400 calories
  • Snack: 150 calories

The early snack gives a quick burst of energy before the workout. And then the post-workout breakfast calories aid in refueling the body. Because of the morning workout, having more calories at breakfast is recommended. 

But if a big family dinner is a form of your daily routine, you may wish to consume fewer calories in the morning. If you take a healthy, light breakfast, you’ll have more room to finish a more extensive dinner and still achieve a negative energy balance required for weight loss, if that’s your goal. You might fragment your calories like this to achieve a 1600 calorie target:

  • Breakfast: 300
  • Snack: 150
  • Lunch: 400
  • Snack: 150
  • Dinner: 600

Research has proven that consuming a more extensive breakfast may be vital rather than a more significant dinner. Metabolism could be more active in the morning, and a higher-calorie breakfast has been connected with fewer hunger pangs and sugar cravings during the day.

800 Calorie Breakfast
800 Calorie Breakfast

What to Eat for Breakfast

If you primarily have late-morning hunger pangs, you must probably eat more calories in the morning. A meal consisting of filling foods such as protein-rich eggs or fiber-rich oatmeal could help you skip high-calorie snacks and make healthy and nutritious choices throughout the day.

Breakfast is an important meal as it helps some people regulate more balanced eating choices throughout the whole day. But this isn’t the case for every individual. Breakfast calories measure just as much as lunch calories, dinner calories, and the calories you must take from snacks. If you overeat, no matter what day, you won’t lose weight.

Eating a balanced meal at breakfast is just as if not more significant than meeting a specific calorie measure. Additionally, complex carbohydrates rich in fiber, equal to protein and fat, will be fulfilling and help you meet daily nutritional requirements.

For simple swaps, one can opt for breakfast. 

Although, a few simple swaps in the morning would make it the healthiest and could even help lose weight. Little simple swaps in the morning might affect your daily calorie consumption.

Nutrition expert Graeme Tomlinson also termed The Fitness Chef, suggests switching up your morning choices could make all the variations in your overall daily calorie consumption.

A few simple tricks could even tear 800 calories from your diet and speed up the weight loss process. You don’t have to limit your favorite snack or beverage – substitute them with something notably lower in calories. For example, having a large cappuccino over a large caramel latte.

Here Are the Following Four-Morning Swaps to Tear 800 Calorie Breakfast From Your Daily Diet

1. Morning Coffee

Your morning coffee not only possesses the power to get you out of bed in the morning – it would also help you lose weight if you select the right one.

Discard your large caramel latte, which is full of sugar, in favor of a large cappuccino. However, a large caramel latte consists of 346 calories; choosing a large cappuccino with 119 calories will reduce 227 calories from your diet.

2. Pastries

There’s nothing better than beginning a day with a fresh pastry from the local bakers or Starbucks. However, the pastry you select could make a massive difference in the number of calories you’re consuming.

While you could think a pain au chocolat would be the unhealthiest option – it has fewer calories than a large croissant.

A 60g pain au chocolat consists of 236 calories, whereas an 80g croissant has 365 calories. Hence, by choosing the pain au chocolat, you’d be tearing 129 calories to your day.

3. Mid-Morning Snack

We’re all guilty of going for a mid-morning snack come 10.30 to keep us going through a busy day at work. But, the snack you select can result in “excessive caloric intake”.

For instance, if you go for a giant chocolate chip muffin, you’ll consume 480 calories in one go. On the other hand, going for 50g of berries, 200g of zero percent fat yogurt and two chocolate digestive thins is only 227 calories. This could be limiting 253 calories out from your diet.

4. Juice

One harmful food when it comes to empty calories is sweetened fruit juices. While on the surface, they look healthy, one 500ml glass of orange juice consists of 190 calories.

Therefore, simply discarding your daily glass of juice for 500ml of water is a straightforward way to limit your daily calories.

More on Diet and Weight Loss

Water also plays a vital role. It boosts your metabolism, cleanses your body of waste, and acts as an appetite suppressant. It’s essential for your liver and kidney health too.

Guidelines recommend about two liters per day, but it can differ from person to person, so drink water when you’re thirsty and stop once when you feel well hydrated.

Some facts and risks related to eating more calories.

Most individuals know that losing weight is a matter of calories in versus calories out. To lose excess pounds, the equation is simple: Eat less and move more. But as per the new study in the journal Obesity, there’s more to weight loss than total calories; eating your calories matters, too.

The best technique for losing weight – and killing type 2 diabetes and heart disease – is to eat breakfast like a king and dine like a pauper.

For the research, 93 overweight women with metabolic syndrome were given a 1,400-calorie weight-loss diet for 12 weeks. Half the women consumed a high-calorie breakfast (700), then 500 calories at lunch and 200 at dinner. The other group eats a 200-calorie breakfast, a 500-calorie lunch, and a 700-calorie dinner.

Metabolic syndrome is an amalgamation of risk factors that doubles the risk of heart attack and enhances the likelihood of developing type 2 diabetes fivefold. A person is thought to develop metabolic syndrome if they have three or more: a big waist circumference, high blood triglycerides, low HDL (good) cholesterol, high blood pressure, and high fasting blood glucose.

Over 12 weeks, women in both groups shed weight. Although, when compared to the big dinner eaters, women who ate a 700-calorie breakfast and 200-calorie dinner experienced a 2.5-fold more significant weight loss (19 pounds versus eight). Waist circumference, blood glucose, and insulin levels were also significantly higher in the high-calorie breakfast group. Blood triglyceride levels reduced to 33 percent in the big breakfast group but increased in the big dinner group.

Women who consume half their daily calories at breakfast are also observed to feel less hungry throughout the day, making it simple to stick to their diet plan. The lower hunger scores were synchronized by lower blood levels of ghrelin – a hunger hormone – after consuming the high-calorie breakfast.

Meal timing affects the body’s circadian rhythm, mainly connected to insulin and metabolism functioning. We are having a big meal late in the day could imbalance the circadian clock and cause Obesity. It’s also been reported that the body burns significantly more calories to digest, absorb and function during a morning meal than during an afternoon or evening meal.

This isn’t the first research examining a solid bond between meal timing and body weight. Research published earlier this year observed that eating in the morning was most significant for optimal metabolism and avoiding abdominal Obesity.

While it may look impractical to make breakfast, rather than dinner, the largest meal of the day, it appears to be more healthy for losing weight, suppressing hunger, lowering blood sugar, and enhancing how the body uses insulin.

Some Critical Facts Before Planning an 800 Calorie Breakfast

The below-given tips will help you prepare a breakfast that could stave off hunger and cravings during the day and consume a snack-sized dinner.

1. Power Up With Protein

Including protein in breakfast slows digestion and gives a feeling of fullness throughout the morning. Studies recommend that protein-rich solid foods control appetite better than protein-rich drinks. Breakfast foods high in protein are egg whites, cottage cheese, Greek yogurt, regular yogurt, low-fat milk, turkey breast, smoked salmon, and tofu.

2. Add Healthy Carbohydrates

Consuming carbohydrate-rich foods like whole grains and fruit in the morning meal boosts your brain and muscles. Research also recommends that carbohydrate at breakfast is significant to guard against abdominal Obesity. 

Rapidly digestible carbohydrate foods with a high glycemic index (GI) ratio are white bread, refined cereals, and pastries less effective at enhancing weight loss as they raise blood sugar and insulin, which can hit hunger and prevent the breakdown of body fat.

Foods containing a low GI release sugar more slowly into the bloodstream and don’t give an outpouring of insulin. Low GI breakfast foods comprise grainy slices of bread, steel-cut and large flake oats, 100 percent bran cereal, oat bran, apples, citrus fruit, grapes, pears, nuts, milk, yogurt, and soy beverages.

3. Focus on Fiber

Including 5 to 10 grams of fiber at breakfast, such as protein, slows digestion and helps keep you feeling full longer after eating. Select 100 percent whole-grain pieces of bread, breakfast cereals with at least 5 grams of fiber a serving, and consume whole fruit instead of drinking juice.

4. Satisfy Your Sweet Tooth

Putting something sweet at breakfast – a square of dark chocolate, a cookie, or candy – has cut sweet cravings later in the day by avoiding a rise in serotonin, a feel-good brain chemical.

5. Keep Dinner Small

You must try to make dinner the lightest meal of the day, including 3 to 4 ounces of low-fat protein like chicken or turkey breast, lean meat, egg whites, or firm tofu. You can go for plenty of vegetables rather than starchy foods.

Example of 800 Calorie Breakfast Meal Plan

Big breakfast (700 calories, 54 grams of protein)

Two slices of Whole-wheat bread

Four ounces of Light tuna in water

Sixteen ounces of Skim milk

Tomato, basil along with mozzarella salad

One bar of Milk chocolate


Lunch (500 calories, 60 grams of protein)

Five ounces of Grilled chicken breast

One cup of Melon

One tablespoon of light mayonnaise

Two cups of Beef broth soup

One cup of Green salad with balsamic vinaigrette

Light Dinner (200 calories, 35 grams protein)

Two Scrambled egg whites

Five slices of Turkey breast

800 Calorie Breakfast Recipes

A healthy beginning of the day is essential for the rest of the day. By taking these breakfasts, we are saving our energy for the rest of the day. Let’s get started and learn about a well-balanced 800-calorie breakfast. Here are some 800 calories breakfast recipes for you to try. These are as follows

Breakfast Menu 1 (796 Calories)

Three Eggs

One Tablespoon of Butter

100 g Oatmeal

1.5 Cups of Milk

One Banana

One Serving of Feta Cheese

One Piece Cucumber

This easy-to-go, healthy and delicious breakfast incorporates precisely 769 calories. All the ingredients are mentioned here.

For the recipe, your imagination and taste will show you the right path. For example, you could mix milk and oats and take them or fry an egg in butter. If that doesn’t seem like a good idea, you could boil the egg and beat the butter separately.

Breakfast Menu 2 (813 Calories)

Wrap three fried eggs in butter vegetables, one tablespoon of grated parmesan, and a few slices of bacon. In addition;

Three slices of whole-wheat bread

Five cherry tomatoes

Unsweetened green tea

Breakfast Menu 3 (721 Calories)

Two cups of milk

One banana

One tbsp peanut butter

Two tbsp oats

Half of a peach

Half of an apple

Five raw almonds

Five cashews

One egg

Two dried apricots

Breakfast Menu 4 (809 Calories)

Three pancakes made with one scoop of whey protein powder

Two cups of a large glass of orange juice 

Two tablespoons of honey

One banana

Breakfast Menu 5 (772 Calories)

Nutritional Facts

Calories: 775

Net Carb: 94g

Total Fat: 42g

Protein: 13g

One avocado

Two tablespoons of cream cheese

Five basil leaves

Two toasts

Two cups of a large glass of orange juice

We will start a delicious and healthy sandwich with the first four ingredients and consume the orange juice. If you are ready, let’s move on to the recipe.


Step 1.

Let’s start by toasting two slices of bread. Then get a bowl and place the avocado on it from which you removed the pit. After putting two tablespoons of cream cheese into it, mash the avocado and cream cheese together well.

Step 2.

Add one extra-large or two medium garlic cloves to the mashed avocado mixture. Now add a few leaves of basil to it. Put black pepper and then salt. Mix it all together thoroughly.

Step 3.

Now fill the filling in between the toasted bread with this mixture.

Fast 800 Diet Recipes for Breakfast

1. Spiced Breakfast Plums (233 Calories, Serves 2)

1. Add four plums, halved and stoned, to a saucepan. Add double 10-12cm orange zest strips and 100ml of fresh orange juice, 150ml water, and ¼tsp ground cinnamon, and Start stirring gently.

2. Bring liquid to a simmer, place a lid over the top, decrease the heat to low, and cook it for 10-15 mins.

3. Fragment the spiced plums between two bowls and 100g of full-fat Greek yogurt, and 15g of toasted flaked almonds. This could be served warm or cold.

If not fasting, then add extra toasted flaked almonds. This dish works as a dessert too.

2. Pear and Cinnamon Porridge (267 Calories, Serves 1)

1. Put 30g jumbo oats, ½ pear, cored and chopped, and ¼tsp ground cinnamon into a small non-stick saucepan. Put in 75ml full-fat milk and 120ml water and cook over low-medium heat for 5-6 mins while stirring constantly.

2. Place into a deep bowl and top up with 5g flaked almonds to serve.

3. Poached Eggs With Mushrooms and Spinach (241 Calories, Serves 1)

1. 3rd-fill a saucepan with water and bring to a gentle simmer.

2. Break two medium eggs into a cup, then carefully put one at a time into the pan. Cook over shallow heat, with the water bubbling, for 3 mins, or until the whites are set, but the yolks remain runny.

3. While poaching the eggs, melt five g butter in a medium non-stick frying pan over medium heat and stir-fry seventy-five g small chestnut mushrooms for 2-3 mins.

4. Put 50g spinach and toss with the mushrooms until just wilted. Cover it with a pinch of sea salt and black pepper.

5. Serve the mushrooms and spinach on a plate. Drain the eggs carefully with a slotted spoon and place them over the top. Serve it with more ground black pepper.

If not fasting, then you can serve it on top of a slice of whole-grain toast. Other options are avocado, ricotta, and mushrooms (with or without toast) – delicious.


You’ve noticed that preparing a high-calorie breakfast has no extra difficulty. Planning an 800 lower-calorie breakfast in some recipes can be tricky. Some of these recipes are moveable. 

You can take them to work, school or the park with you. As a bonus, it should be observed once again that they are indeed healthy. Because they are composed of very high nutritional value ingredients.

Suppose there are ingredients that you find not suitable. In that case, you are free to substitute them with different ingredients and almost the same calorie value instead of reducing them entirely from the recipe.

But we took care to include protein in almost every breakfast menu.

It is better not to limit them from the menu. Because it is always a good idea to run out of protein at every breakfast, even if it is a little bit. This way, we can get an excellent 800 calorie breakfast that is healthy and nutritious


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. What meals are 800 calories?

Answer: The following meals are included in 800 calories:
Chicken zoodle stir-fry.
Blueberry and almond chia pudding.
Jalapeno omelet.
Vegetables and tofu nasi goreng.
Vegetable tray baked with a poached egg.
Basil chili turkey with sweet potato noodles.
Healthy vegetarian nachos.
Eggplant steaks with pistachio and mint quinoa salad.

Question 2. Is 800 calories for a meal a lot?

Answer: No, 800 calories for a meal is not a lot.

Question 3. Are 800 calories for breakfast and lunch too much?

Answer: No, 800 calories for breakfast and lunch is not too much.

Question 4. What will eating 800 calories a day do?

Answer: Eating 800 calories daily can lead to starvation, malnutrition, and even death. So, before starting this routine, one must consult a doctor.

Question 5. Why am I not losing weight by eating 800 calories daily?

Answer: You underestimate your calories due to portion sizes, snacking, or drinks. You could be losing 800. If you’re not, then you’re consuming more.

Question 6. Can you survive on 900 calories a day?

Answer: Consuming 900 calories a day isn’t a sustainable long-term eating plan. While you might lose weight quickly by reducing your intake to 900 calories a day, you can’t get everything your body requires to stay healthy when following this very-low-calorie diet, or VLCD.

Question 7. Can I survive on 1000 calories a day?

Answer: No, it is not safe and is an unsustainable way to try and lose weight.

Question 8. Can eating too little cause weight gain?

Answer: No, eating too little does not cause weight gain.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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