Fast 800 - what did you eat today?

[Justmyramblings]

Interested to learn about Fast 800. Researching for me & tubby DH. Would appreciate if you would share what a couple of days look like- what did you eat? Thanks!

Im about to start this. Not sure how I will feel on 800 cals per day though.

Starting this tomorrow. Have my first weeks meals planned and shopping arriving timorrow

What's on the menu, if you don't mind me asking?
I've just ordered the book. A few days to get my head around it & will start then🍀

Today I've had yogurt, berries and nuts

Lunch is homemade soup that's not on the plan but I have to use it up.

Then dinner is chicken stirfry.

This is my first day.

What you can do is go to Chat GPT or the like, tell it what you like and don't like and ask it to make a meal plan for you, just to get an idea of what a days food can look like. Use a prompt like:

I need a 7 day meal plan, high protein, low carb, total 800 calories per day. I don't like avocado, fish, seafood or cauliflower so do not include these in any of the meals.

I'm not doing fast 800 but am on a diet and using Mounjaro due to diabetes and I use this regularly for new ideas that keep me under calorie count but give some variety.

This is what it gives me:

Here’s a 7-day meal plan that focuses on high protein and low carb, with a total of 800 calories per day, excluding avocado, fish, seafood, and cauliflower. The meals are simple, nutritious, and aligned with your preferences.

Day 1:

Breakfast:
• Scrambled eggs (2 large eggs) with spinach (1 cup)
Calories: 180

Lunch:
• Grilled chicken breast (4 oz) with mixed greens (1 cup) and 1 tbsp olive oil dressing
Calories: 220

Dinner:
• Turkey meatballs (3 small) with zucchini noodles (1 cup) and marinara sauce (2 tbsp)
Calories: 250

Snack:
• Cottage cheese (1/4 cup, low-fat)
Calories: 60

Day 2:

Breakfast:
• Greek yogurt (1/2 cup, plain, non-fat) with a few raspberries (1/4 cup)
Calories: 120

Lunch:
• Grilled turkey breast (4 oz) with steamed broccoli (1 cup)
Calories: 200

Dinner:
• Chicken breast (4 oz) with sautéed mushrooms (1/2 cup) and a side of green beans (1/2 cup)
Calories: 300

Snack:
• Boiled egg (1 large)
Calories: 70

Day 3:

Breakfast:
• Omelette with 2 eggs and 1/4 cup diced bell peppers
Calories: 180

Lunch:
• Ground turkey (4 oz) with a side of steamed asparagus (1 cup)
Calories: 250

Dinner:
• Grilled chicken thighs (4 oz) with roasted Brussels sprouts (1/2 cup)
Calories: 270

Snack:
• String cheese (1 stick)
Calories: 80

Day 4:

Breakfast:
• Scrambled egg whites (4 egg whites) with sautéed spinach (1 cup)
Calories: 120

Lunch:
• Chicken salad (4 oz grilled chicken, 1/2 cup celery, 1 tbsp light mayo)
Calories: 220

Dinner:
• Lean beef steak (3 oz) with steamed broccoli (1/2 cup) and a side of mixed greens (1 cup)
Calories: 300

Snack:
• 1 boiled egg
Calories: 70

Day 5:

Breakfast:
• Greek yogurt (1/2 cup, plain, non-fat) with chia seeds (1 tbsp)
Calories: 150

Lunch:
• Grilled chicken breast (4 oz) with a side of roasted zucchini (1/2 cup)
Calories: 220

Dinner:
• Grilled turkey burger (4 oz) with a side of sautéed spinach (1 cup)
Calories: 280

Snack:
• Cottage cheese (1/4 cup, low-fat)
Calories: 60

Day 6:

Breakfast:
• Omelette with 2 eggs, spinach (1/4 cup), and onions (1/4 cup)
Calories: 180

Lunch:
• Grilled chicken breast (4 oz) with a side of roasted mushrooms (1/2 cup)
Calories: 220

Dinner:
• Ground beef (4 oz, lean) with steamed green beans (1 cup)
Calories: 290

Snack:
• String cheese (1 stick)
Calories: 80

Day 7:

Breakfast:
• Scrambled eggs (2 large) with sautéed bell peppers (1/4 cup)
Calories: 180

Lunch:
• Turkey breast (4 oz) with a side of mixed greens (1 cup) and olive oil dressing (1 tbsp)
Calories: 220

Dinner:
• Grilled chicken thighs (4 oz) with roasted Brussels sprouts (1/2 cup)
Calories: 270

Snack:
• Boiled egg (1 large)
Calories: 70

Notes:
• Adjust portions based on specific calorie needs. For example, add or reduce amounts of protein (chicken, turkey, beef) or vegetables to meet the calorie target.
• You can swap out chicken, turkey, or lean beef for other lean meats like pork or lean cuts of beef.
• Feel free to use herbs, spices, and low-calorie seasonings to enhance flavor without adding significant calories.

Whilst I can see the advantage of a menu, the above menu sounds a bit grim, I mean an egg omelette with some raw peppers or chicken with roasted Brussels? To be successful on such low cals it Weds to be tasty!

I think a god way to approach Fast800 is to combine it with a 16-8 fast. So stop eating at 7/8 at night and then first meal is 11/12 the next day: you can have black tea/coffee and water but no milk.

Then you only have 2 meals to think about. This time of year I would focus on soups or protein for lunch (eggs very versatile) - omelettes with ham (and salad/veg). I would weigh any protein/dairy. There is a nice spinach and pea soup recipe:

https://www.pressreader.com/uk/daily-mail/20190105/285417762558872

Evening would be protein with veg or salad. Tomato based sauces are low cal.

Use my fitness pal or similar to track.

I’ve been on this for five days now, doing 8/16. I am currently time poor so keeping things basic
today
lunch cottage cheese and a tomato

dinner tuna, boiled eggs, cottage cheese and a salad of of lettuce, tomato, cucumber, spring onion, olives, gherkin, pickled onion.

to drink black coffee, mint tea, water

yesterday
lunch slice gammon
diner. Gammon, braised courgette, braised tomato, a few kidney beans.

Yesterday’s was just under 800, today’s was just over.

I’m struggling to keep my protein as high as I think it should be though while keeping to 800 calories. Any ideas anyone?

It doesn't sound like enough. Are you using the app? You can filter by grams of protein and check your daily nutrients too.

Hi yes. I’m using the my fitness pal app. But that tells me 800 cals isn’t enough any way. I’m eating the high protein foods, but keeping it under 800 isn’t giving me enough protein.

You can actually have up to 1000 calories as you don't count green veg. I advise you read the book first as what you eat is pretty important.

Thanks I’m downloading the book and recipe book onto my kindle.

Good stuff. I would eat things like fish with veg, egg with veg, meat with veg basically! The only carbs I had were puy lentils or a slice of dark rye sourdough. The egg wraps and frittata recipes in the blue book (IIRC) are really nice. Basically you try and have as much protein and fibre as you can manage for the calories and keep the carbs low. Lots of veg you don't count. Don't worry about fat. You can have nuts, seeds and cheese but watch portions.

oh if you aren't using the fast800 app then you definitely need to read the book and follow some of the meal plans. It doesn't sound like your meals are particularly balanced.

i did sign up for the app when it was on offer and it actually saved me money as it comes with a weekly shopping list so I never had any waste and only bought exactly what I needed

So I’m doing roast beef tonight. I’m having the meat with cauliflower, sprouts and probably green beans. I had an omelette with mushrooms and mixed salad for lunch.