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500 Calories a Day Meal Plan

These days, many people seek better ways to improve their physical health. And though we know food plays a crucial role in doing this, many still succumb to eating improperly and clogging their systems with junk. But this meal plan will help you get back on your feet and do it with as much commitment as required. So the plan is aimed at getting you to eat to a maximum of 500 calories and has an exciting way of doing it.

500 Calories a Day Meal Plan


This diet plan features a target of 500 calories a day, but this isn’t the only part to commit. Instead of your regular daily meals and snacks, the plan focuses more on fluids, shakes, fruits, vegetables, and lean proteins. Whole grains are featured in small controlled amounts, and no snacks are included in the plan, but you can do so if you wish. The goal is to stick to the calorific count, so this meal plan is also considered a VLCD (Very Low Carb Diet).

Note that this plan thrives on extremely reduced carb levels, so only engage in it if you’re qualified health-wise. And you can confirm this by visiting your physician or personal dietician and sharing your intentions with them. Also, if you do qualify to embark on this program, it’s still recommended that you work closely with your professional dietician. They’ll tell you which foods are best for the program and which can be included to suit your preferences, should you choose to adjust the plan.

It would be wise to note that this meal plan is restricted to pregnant women and nursing mothers. However, such categories of people need more calories in their systems as their bodies constantly produce materials for the baby.

Benefits of this Diet

The problem with eating regular foods is you stand a chance of gaining weight, especially if your lifestyle is sedentary. Also, those who have already gained a significant amount of body fat are stuck in the loop of increasing such mass, as they still live on culpable foods. And most of these foods contain high amounts of sugar, trans fat, and carbs, making them a sure source of increase in body mass.

The 500-calories a day plan is designed to tackle this issue by restricting how much you eat daily. It offers low-carb and low-sugar foods as alternatives, controlling the amount you take in and pushing your body to exhaust its fat deposits. This leads to a promotion of weight loss, so the plan is also recommended for obese patients. The meal speeds fat oxidation and realigns your metabolism to focus on it rather than carbohydrates. And as the bodyweight steadily decreases, the risks of high blood pressure and heart issues also go down with it.

You don’t have to be obese or suffering from high B.P. to benefit from this meal plan, and its restrictive eating design also helps regular people to shed significant amounts of pounds weekly. It’s an excellent plan for office workers and those living primarily stationary lives. And it helps you eat healthy by focusing your attention on whole foods and recipes you can easily prepare before leaving for work.

Also, note that the 500 calories a day meal plan can be adopted for keto since both promote weight loss. It’s also paleo-friendly, as it contains similar foods and is adjustable to vegan if you prefer. You can also apply the 500 calories a day meal plan to workout routines, further improving your chances of shedding pounds. But remember to use the program at the behest of your doctor or professional dietician.

Meal Plan

500 Calories a Day Meal Plan

Day 1





  • Boiled vegetables (no oil)
  • One tomato

Day 2


  • Two hard-boiled eggs
  • One slice wheat bread, toasted




Day 3


  • One banana, small-sized
  • Ricotta cheese, one slice




  • Omelet with two egg whites, six mushrooms, and half bowl of spinach

Day 4


  • Two hard-boiled eggs
  • One tomato


  • Fried lean beef (100g)
  • Lettuce, four cherry tomatoes, and cucumber (small-sized)


  • Boiled vegetables (five tablespoons)
  • One bowl yogurt

One bowl yogurt

Day 5


  • One glass of yogurt
  • One apple


  • Green salad, drizzled with one teaspoon of olive oil
  • Boiled chicken breast (100g)


  • Boiled vegetables (zero oil)
  • One cucumber

One cucumber

Day 6


  • Two eggs, hard-boiled
  • One slice wheat bread, toasted


  • Boiled broccoli (two handfuls)


  • Olive oil-fried zucchini
  • One tomato
  • Feta cheese (one slice)

Feta cheese

Day 7


  • Ricotta cheese (one slice)
  • One banana (small-sized)


  • Small tuna
  • Milk mushroom soup


  • Omelet with two egg whites
  • Six mushrooms
  • Half bowl of spinach

Half bowl of spinach

Extra Tips

  • It’s recommended to use nutritional supplements along with this meal plan, as its restricted calories can cause deficiencies. Visit your dietician for advice on the best ways to go about it.
  • It’s best to engage in this VLCD for a short period, as the prolonged practice of such low-carb levels of eating can contribute to muscle loss. So it’s why the 500 calories daily diet plan is most suitable for those who wish to lose weight the good and fast way.
  • Only buy enough perishables you need, so you can finish them within the diet period and avoid wastage.
  • If you have excess groceries, find a way to put them in the meal plan as snacks.
  • Do NOT engage in this 500 calories a day meal plan if you have any of the following; kidney disease, diabetes, gall stones, gout, and heart disease.
  • If you must drink fruit juices, ensure that it’s freshly pressed. But avoid high-sugar fruits like grapes, mangoes, and pineapples.
  • Consider precooking your chicken, lean beef, and shrimp before their recipe day, so it’s more convenient.
  • Stay off canned fruits and vegetables, as they’re processed and contain added sugars. Dried fruits should also be avoided as they contain concentrated amounts of sugar.
  • During this meal plan, avoid pastries and sugary snacks like ice creams, donuts, scones, pancakes, candies, and sweet fillings.

Shopping List

Meat and Fish


  • Apples
  • Bananas

Grain and Grain Products

  • Wheat bread slices

Vegetables and Legumes


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Milk and Dairy



Not everyone can indulge in this 500 calorie a day diet, and those who do should follow strict instructions from their dietician. But when done right, it can be a significant turning point for those with extreme cases of weight gain and help others improve their dietary lifestyle. Plus, it’s an excellent means of practicing portion control, improving eating habits, and building towards a healthy body during its short run.