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650 Calorie Diet: Breakfast, Lunch, and Dinner Meal Plan for a Day

650 Calorie Diet

Consuming a low-calorie meal can help you lose weight faster if you’re consuming nutrients at the same time. Imagine reducing the calorie intake and having to fit into that diet every day.

Come to think of it, having a glass of milk and some fruits can give you enough calories too. What’s important here is you give the maximum amount of nutrients in a low-calorie diet so your body knows how to survive even without excess fats and carbs.

When you desperately have to lose weight, you might want to lower your calorie intake to 500-1000 calories. In order to ensure you’re eating healthy and nutritious, we’ve planned a 650-calorie diet for you.

This diet has everything your body may need: vitamins, minerals and nutrients. Let us have a look at the meals you will have while following the 650-calorie diet. 70+30+150+100+50+150+70+30

1. Banana Apple Porridge

Starting your day with a fresh bowl of fruits porridge is so healthy. It is very important to detoxify your body and organs when you’re on a diet. This helps in absorption of new vitamins, minerals and nutrients.

Bananas contain a lot of potassium, dietary fibres and calcium. They maintain blood pressure and bones health. And, apples are extremely important source of Vitamins A and C, and dietary fibre again.

A bowl of porridge fills your tummy and gives you 70 calories to kickstart your morning. It is best for your pre-workout meals. The porridge protects you from diseases and keeps you healthy.

2. Watermelon Juice

To help you feel full and nourished, we present to you the second delightful tummy-filler of the day: Watermelon Juice.

The fruit is so juicy and watery itself, it can treat dehydration and fill you with instant source of energy.

You may buy the juice (unsweetened) or prepare a fresh full glass in 10 minutes. The best part is that it gives only 30 calories while it helps cleanse your tummy, empty your bowels and keep you hydrated.

Furthermore, watermelons are extremely rich in amino acid and arginine which help in burning fat. This is yet another reason to indulge this juice. Some people love adding basil leaves or black pepper for an added taste.

3. Grilled Vegetable Skewers

The more vegetables you consume, the healthier you become. Vegetables don’t really have a lot of fatty content; hence, they’re very ideal for you when you’re on a diet.

They can be digested very easily and go well after a glass of fresh fruit juice.

This lunch recipe gives you about 150 calories. You need to chop and mix zucchini, mushrooms, bell pepper, summer squash, and red onion in a lemon and garlic marinade. Then simply skew the vegetables and grill them. Make a mint dip to enjoy the taste.

It gives you enough of calcium, vitamins, folate and magnesium for the whole day.

4. Fresh Spring Rolls

The famous Vietnamese dish has many health benefits if cooked in the healthiest way.

One vegetable roll is enough for your evening snack and it gives you about 100 calories only. You need carrot, cucumber, lettuce, cabbage, cilantro, basil, mint, tofu, rice paper wrappers for rolls, fat-free chicken, peanut butter, sodium soy sauce, lime juice, honey, and red curry paste. (By Slender Kitchen)

This proteiny dish helps you remain energetic for your second workout as well. You can have the spring rolls with the fat-free chicken broth and enjoy your evening with a warm cup of zero-calorie green tea.

5. Oil-Free Chips

Instead of craving for oily potato fries and chips, let us make it healthier by eating microwaved vegetable chips.

It is a fat-free 50-calorie dish and you can enjoy it guilt-free. Use vegetables like sweet potatoes, zucchini, carrots or even regular potatoes.

Thinly cut them in chips’ shape and microwave them. That’s all. You can garnish the chips with some oregano and black pepper.

This can either be consumed at once or considered as munchies. You can grab a bite here and there throughout the day. It makes you feel full and controls your cravings.

6. Chicken Egg Rolls

Who says you can’t eat chicken if you’re dieting? Leaner meat or chicken are always a great source of energy and should be consumed. Eggs are full of nutrients too!

The 150-calorie dinner serves you protein, fibre and potassium. To prepare this dish, you need vegetable oil, ground lean chicken, onion, carrot, cabbage, garlic, ginger and egg roll wrappers.

You can have this with spinach leaves to make it healthier. Top it with some herbs of your choice.

7. Butternut Squash Soup

Let your digestive system stay hydrated and filled with some yummy butternut squash soup.

A bowl of butternut squash soup gives you about 70 calories only. You need vegetable or chicken broth, some onions, carrots and butternut squash.

This dish is high in sodium, dietary fibre and no fats. It lets you sleep better.

8. Berry Juice Popsicles

Berries can help your digestion and metabolism stay intact. They help in the process of fat-burning and anti-ageing.

A popsicle contains about 30 calories only. You can simply squash the berries of your choice, some people even include strawberries (though it isn’t a berry) as it has the same amount of benefits as other berries.

The squashed berries should then be frozen in for a few hours. This keeps you calm, cool, relaxed and stress-free for the night. It helps you wake up fresh. Avoid having a popsicle if you have a sore throat, you may have some berries instead. Choose wisely.


Unless your doctor tells you to follow a low-calorie diet, you shouldn’t. A 650-calorie only diet may be harmful to a perfectly healthy person. If your BMI index is too imbalanced, you may consider following this diet.

To get the best results, you may try intermittent fasting instead. If you have a perfect BMI and just want leaner muscles, intermittent fasting can help you burn the excess calories and fats. You may follow this diet daily or alternatively as your nutritionist recommends.

It is better to understand how your body reacts to certain food. If you’re vegetarian, it is best to consume green leafy vegetables and a lot of fruits as they give you the energy to live and perform chores.

If you eat non-vegetarian foods, it is best to not eat them all the time as they may have a lot of fats, try adding lean meat to your diet. Wishing you a happy 650-calorie diet!



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