650 Calorie Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 648 Calories. Build your own day below, or jump to the full week.

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 650 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 650 Calorie diet, consult with a healthcare professional to ensure it's safe for you.
  • Focus on nutrient density: With fewer Calories, it's crucial to maximize the nutritional value of every meal.
  • Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 650 Calorie Meal Plan

This 650 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 648 Calories, with 50g protein, 24g fat and 65g carbs (including 18g of fiber). Protein is high for a general plan, at 31% of Calories.

Use this 7-day plan in my account

Is 650 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 650 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 650 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 1,000 Calories under maintenance, or roughly 2.0 lb lost a week.
Same woman, works out 3 to 4 times a week1,890About 1,240 Calories under maintenance, or roughly 2.5 lb lost a week. That's a steep cut, so check with your doctor first.
Man, 35, 5'10", 180 lb, desk job2,110About 1,460 Calories under maintenance, or roughly 2.9 lb lost a week. That's a steep cut, so check with your doctor first.
Same man, works out 3 to 4 times a week2,420About 1,770 Calories under maintenance, or roughly 3.5 lb lost a week. That's a steep cut, so check with your doctor first.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 600 Calorie Meal Plan or the 700 Calorie Meal Plan.

Browse Other 650 Calorie Diet Plans