860 Calorie Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, and grocery lists. Create your meal plan right here in seconds.
If you're looking for a 860 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 860 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.
Today's Meal Plan
Breakfast
- Egg Cups
1 serving
- Toast with Tomato, Onion, & Hummus
1 serving
Lunch
- Avocado with Feta & Pomegranate on Toast
1 serving
- Oranges
1 fruit
Dinner
- Maple Glazed Chicken
1 serving
- Edamame Sesame Bowl
1 serving
Example Seven Day Plan
Here's a sample meal plan with daily averages of 855 Calories, 65g protein, 30g fat, and 86g carbs (67g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Egg Cups 1 serving
- Buttered Toast with Cinnamon 1 slice
Lunch
- Cinnamon Blueberry Yogurt Smoothie 1 serving
- Sliced bell pepper 1 pepper
Dinner
- Chicken and Ranch Wrap 1 wrap
- Easy Tossed Salad 0.5 serving
Snack
Day 2
Breakfast
- Cucumber Avocado Toast 1 serving
Lunch
- Nonfat greek yogurt 1 cup
Dinner
- Chicken wrap 1 wrap
- Garlic Spinach 0.5 serving
Snack
- Bell Pepper and Hummus Snack 1 serving
Day 3
Breakfast
- Basic Egg White Omelet 1 serving
- Blueberries 1 cup
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Peachy Keen Chicken 1 serving
- Lebanese Tomato and Onion Salad 0.5 serving
Snack
- Crustless Cucumber Sandwich 1 serving
Day 4
Breakfast
- Egg Cups 1 serving
- Apple Toast 1 serving
Lunch
- Cinnamon Blueberry Yogurt Smoothie 1 serving
- Cantaloupe 1 slices
Dinner
- Chicken wrap 1 wrap
- Garlic Spinach 0.5 serving
Snack
- Heirloom Tomato Basil Mozzarella Salad 1 serving
Day 5
Breakfast
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
- Scallion Crusted Salmon 1 serving
- Carrots with Hummus 0.5 serving
Snack
- Bell Pepper and Hummus Snack 1 serving
Day 6
Breakfast
- Egg Cups 1 serving
- Buttered Toast 1 slice
Lunch
Dinner
- Peachy Keen Chicken 1 serving
- Simple Mixed Greens Salad 1 serving
Snack
- Crustless Cucumber Sandwich 1 serving
Day 7
Breakfast
- Avocado & Tomato Toast 1 serving
- Cantaloupe 1 slices
Lunch
- Yogurt with Papaya 1 serving
Dinner
- Chicken wrap 1 wrap
- Garlic Spinach 0.5 serving
Snack
- Cherry Tomatoes with Goat Cheese 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
Learn More Start a Free Account
Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more