The Fast 800 Diet: Foods, Menus, FAQs, and Recipes

The Fast 800 Diet

Everything you need to know about The Fast 800 Diet plan including foods, to eat, menus, FAQs, shopping lists, and more.

The Fast 800 diet plan is a substitute or an add-on diet to the very popular 5:2 diet. This diet is a combination of the Mediterranean diet and intermittent fasting. This diet also included regular exercise and you can also add on meal replacement shakes. Advocates of this diet have said that they have lost up to 11 pounds on this diet in just about two weeks.

What is the Fast 800 diet plan?

This diet is all about counting your calories, and you may have guessed it but the “magic” number is 800 calories per day. You want to stick to 800 calories per day for at least two weeks. After the two weeks, you can switch to the 5:2 diet or you can continue this diet for up to 12 weeks. After 12 weeks you can reaccess your progress. When following the Fast 800 diet plan you can reference the recommended food from the 5:2 diet or follow the strict 800 calorie diet plans.

The Fast 800 diet is appealing because not only is it a way to lose weight but helps greatly with your carb and sugar intake which is a great benefit for those who are at risk for type 2 diabetes. If you follow the meals recommended with this diet, they are lower-carb, higher-fat meals that are filled with nutrients, protein, and fiber, which helps you to feel fuller longer and also improves your blood sugar levels.

Intermittent fasting is also a part of this diet, which is called “Time Restricted Eating”, and it is recommended to fast for a least 12 hours. For example, if you eat at 8 pm the night before, you shouldn’t eat again until 8 am the next morning. You also want to include 200 calorie meal replacement shakes which are made at home and full of nutrients that will keep you full for longer.

The Three Phases

Phase One:

For 14 days or two weeks, you want to stick to 800 calories per day, including a 12-hour intermittent fasting. This will also help your body go into Ketosis which will start burning the unhealthy fat in your body.

Phase Two:

After 14 days or two weeks of being on the Fast 800 diet plan, it is encouraged to move on to the 5:2 diet plan and aiming for 800 calories per day for at least 2 days a week, along with a 14-hour fast overnight. Have an exercise plan is also greatly encouraged along with following the Mediterranean diet.

Phase three:

Phase three is the maintenance phase. You have reached your goal weight and you want to keep it. So, it is recommended to continue following the Mediterranean diet along with fasting days, and eating foods that are low in sugar and low in starchy carbs.

Foods to Eat on the Fast 800 Diet

While on the Fast 800 Diet it is recommended that you follow the Mediterranean Diet along with supplementing meals with 200 calorie meal replacement shakes.

Vegetables (should be seasonal and locally sourced)

  • Artichokes
  • Asparagus
  • Beets
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Eggplant
  • Lettuce
  • Greens
  • Green beans
  • Okra
  • Onions
  • Mushrooms
  • Peppers
  • Snow peas
  • Sweat potato
  • Tomatoes
  • Zucchini

Fruits (should be seasonal and locally sourced)

  • Apples
  • Apricots
  • Cantaloupe
  • Cherries
  • Figs
  • Grapes
  • Lemons
  • Mango
  • Melon
  • Oranges
  • Peaches
  • Pears
  • Pineapple
  • Tangerines
  • Watermelon

Dairy (should be low in fat)

  • Almond or soy milk (unsweetened)
  • Eggs
  • Greek yogurt
  • Parmesan
  • Feta cheese
  • Fresh cheeses (such as ricotta and mozzarella)
  • Sheep milk

Meats and Poultry (red meat and poultry is generally consumed once a week)

  • Chicken
  • Turkey
  • Beef
  • Lamb
  • Pork
  • Veal

Fish and Seafood (fish should be small and salty, canned fish is ok to eat)

  • Anchovies (fresh or canned)
  • Calamari
  • Cod
  • Crab
  • Mussels
  • Octopus
  • Oyster
  • Sardines (fresh and canned)
  • Sea bass
  • Shrimp
  • Squid
  • Trout
  • Tuna

Grains and Bread

  • Breadsticks (whole-grain)
  • Conscious
  • Pita bread
  • Rice
  • Whole-grain breads
  • Whole-grain pastas

Fats, Nuts, Other (olive oil is your main source of fat)

  • Extra virgin olive oil (the healthier the better)
  • Almonds
  • Capers
  • Cashews
  • Hazelnut
  • Hummus
  • Peanuts
  • Pistachios
  • Pine nuts
  • Red wine
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

Beans (beans should be eaten about twice a week)

  • Chickpeas
  • Lentils
  • Yellow split pea
  • White beans

Herbs and Spices (use be used often when cooking)

  • Allspice
  • Basil
  • Cinnamon
  • Cumin
  • Dill
  • Herbal teas
  • Mint
  • Oregano
  • Pepper
  • Parsley
  • Sea salt

Foods Not to Eat on the Fast 800 Diet

Here is a list of foods that are not approved on the Fast 800 diet.

  • Alcohol
  • Bacon
  • Butter
  • Candies, pastries, and foods high in sugars
  • Hot dogs
  • Processed foods
  • Refined oils, which include canola oil and soybean oil
  • White pastas and breads

Download our free checklists with all the approved 800 Fast Diet foods (and what you should avoid.)

What to Drink on the Fast 800 Diet

  • Water
  • Meal replacement shakes
  • Smoothies
  • Herbal teas
  • Red wine (one glass per night)

What Not to Drink

  • Alcohol
  • Milk
  • Juices
  • Sodas
  • Sugary drinks

Meal Replacement Shake Recipes

Here are a few examples of meal replacement shakes that you can have on the Fast 800 diet. You can find many more online, especially on sites like Pinterest.

Coconut Cinnamon Chai Meal Replacement Drink


In a small pot over medium heat, whisk unsweetened almond milk, add the spices, and add 50g shakes powder, and slowly stir for a few minutes until hot. Serve in your favorite mug and sprinkle over extra cinnamon.

Avocado, Cucumber, and Mint Shake Recipe


  • 1 medium ripe avocado
  • 200g cucumber, trimmed and thinly sliced
  • 25g of spinach leaves
  • 12 fresh mint leaves
  • 1 tbsp of greek yogurt

Peel avocado, and thinly slice. Add all the ingredients to a blender and add a little water. Season if you like with a little salt and black pepper. Blend until smooth. Add more water if needed.

Spiced Mango Shake Recipe


  • 1 x 15ml tbsp full-fat Greek yogurt
  • 300ml almond unsweetened milk
  • Zest and juice of half an orange
  • 1/2 cup of mango
  • 2 tsp peeled and finely grated fresh root ginger
  • 1/4 tsp ground cinnamon
  • Large pinch of ground turmeric

Mix all the ingredients in a blender until smooth. Pour into glasses and add a sprinkle of cinnamon if you like.

The 800 Fast Diet: Pros and Cons


  • Nutritionally balanced
  • Balances out a diet of both carbs and proteins
  • Not as restrictive as other diets and can be relativity easy to follow
  • May to easier to reach achieve your goal weight
  • Controls your sugar intake


  • Must be medically supervised
  • Not a long-term solution (unless you switch to purely a Mediterranean diet with no calorie restrictions)
  • Side effects such as  fatigue, constipation, nausea, or diarrhea, and more seriously gallstones

The 800 Fast Diet Menu Sample Menu (One Week)

Here’s an example of a simple first-week Zone diet plan menu. So if this doesn’t seem to motivate you, there are many great recipes available. Check Pinterest for a huge variety of hundreds of different recipes and ideas. This menu is a really simple one just to get you started. 


  • Breakfast: poached eggs with spinach
  • Lunch: chicken breast and green beans 
  • Dinner: whole-grain pizza flatbread with tomatoes, grilled vegetables, and low-fat cheese as toppings


  • Breakfast: whole-wheat toast with roasted tomatoes
  • Lunch: tuna salad
  • Dinner: salmon and a side of asparagus


  • Breakfast: a cup of greek yogurt with a little cinnamon
  • Lunch: whole-grain sandwich with grilled vegetables, such as eggplant, zucchini, bell pepper, and onion
  • Dinner: stir-fry, your choice of meat, with a mix of vegetables


  • Breakfast: scrambled eggs whites with veggies 
  • Lunch: sardines with veggies
  • Dinner: salmon and pasta


  • Breakfast: eggs white and vegetables
  • Lunch: tuna salad and half an avocado 
  • Dinner: couscous and roasted vegetables


  • Breakfast: poached eggs with spinach 
  • Lunch: avocado toast
  • Dinner: whole-grain pizza flatbread with tomatoes, grilled vegetables, and low-fat cheese as toppings


  • Breakfast: a cup of greek yogurt 
  • Lunch: tuna and shrimp salad 
  • Dinner: salmon and grilled vegetables 


Thank you for reading our guide on the 800 Fast diet. Please feel free to download and use our free embedded checklists. This will be helpful when creating your menus and making your grocery shopping list.