500 Calorie Diet Plan – How to Survive with 500 Calories Day?
A 500-calorie diet is significantly lower than the recommended daily calorie intake for most adults. Do not restrict your daily calorie intake to 500 unless your healthcare professional specifically recommends it. Long term weight loss requires life-style changes in activity patterns and eating.(1)
Following a 500-calorie diet plan is considered one of the quickest ways to lose weight. This type of low-calorie diet plan is called a “shock diet”.
It is one of the most popular short-term diets, with fast results. Does a short-term diet limited to 500 calories work in 5 days? Let’s get to it!
How Does the 500 Calorie Diet Plan Work?
A shock diet is a diet that limits consumption to a maximum of 1000 calories or less food and drink per day but is formulated to meet the daily needs of vitamins, minerals, proteins, and fatty acids.
Check out our BMR calculator if you want to know how many calories your body needs daily.
Calories should be calculated and applied very carefully, avoiding the unhealthy consequences of incomplete nutrition and meticulously calculating the calories in healthy foods.
This program is not for everyone, and anyone considering it should get the advice of a specialist physician. Its main use is to improve the living conditions of obese patients who have to lose a lot of weight.
For situations where weight loss is essential for health, a fast weight loss diet plan of 500 calories a day may be appropriate in the short term.
Always consult your physician before lowering your daily nutrition intake to 500 calories daily.
Printable 500 Calorie Diet Plan Variations (PDF)
General
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|---|---|---|---|---|---|
| Breakfast | 1 glass of milk or 1 glass of yogurt 1 apple | 2 hard boiled egg 1 toasted wheat bread | 1 small-size banana A slice of ricotta cheese | 2 hard boiled egg 1 tomato | 1 glass of milk or 1 glass of yogurt 1 apple |
| Lunch | Green salad prepared with a teaspoon of oil 80-100 grams of boiled chicken breast | 2 handfuls of boiled broccoli (you can mix it with 1 clove of garlic and 2 tsp yogurt) | 1 bowl of milk mushroom soup Small tuna | 80-100 grams of grilled or fried lean beef Lettuce, 4 cherry tomatoes and small-size cucumber | Green salad prepared with a teaspoon of oil 80-100 grams of boiled chicken breast |
| Dinner | Boiled vegetables (to be prepared without using oil) 1 cucumber or tomato | Fried zucchini (fry with a little olive oil) 1 slice of feta cheese 1 tomato | Omelet with 2 egg whites with mushroom and spinach (2 eggs, 6 mushrooms, ½ bowl of spinach) | 5 tablespoons of boiled vegetables 1 bowl of yogurt | Boiled vegetables (to be prepared without using oil) 1 cucumber or tomato |
| Total calories for the day | 491 | 504 | 500 | 555 | 491 |
Vegan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Half a cup of almond milk Half cup of oatmeal Half an a apple (Chopped) 1 tablespoon walnuts (Chopped) | 5 cherry tomatoes Half of a cucumber Fresh greens 1 pepper 2 olives Sage or green tea | 2 tablespoons of tofu, tomato and mushroom pancake Green tea or coffee (unsweetened) | Half a cup of almond milk Half cup of oatmeal Half an a apple (Chopped) 1 tablespoon walnuts (Chopped) | Half a cup of soy milk with 2 tablespoons of muesli consisting of 1 tablespoons of chopped dried fruits and 1 tablespoons of oats | 5 cherry tomatoes Half of a cucumber Fresh greens 1 pepper 2 olives Sage or green tea | 2 tablespoons of tofu, tomato and mushroom pancake Green tea or coffee (unsweetened) |
| Snack | 1 apple or half of a banana | Half a cup of sliced strawberries | 1 apple or half of a banana | Half a cup of sliced strawberries | |||
| Lunch | 1 portion of (prepared using spinach and bulgur) pot or oven meal | Salad made with: 2 cups mixed greens 5 cherries or tomatoes Half a cup of cucumber 1/4 cup spicy chickpeas or hazelnuts 1 tablespoon of tofu Olive oil | 3 tablespoons of hummus 1 whole grain toast bread | 1 portion of (prepared using spinach and bulgur) pot or oven meal | 8 tablespoons of boiled pasta with vegetables and low fat | Salad made with: 2 cups mixed greens 5 cherries or tomatoes Half a cup of cucumber 1/4 cup spicy chickpeas or hazelnuts 1 tablespoon of tofu Olive oil | 3 tablespoons of hummus 1 whole grain toast bread |
| Snack | Half of a banana | ||||||
| Dinner | 4 tablespoons of bean meal 1 bowl of salad made with fresh vegetables | 1 veggie burger patty | 8 tablespoons of cooked rice flavored with seasonal vegetables and prepared with few spices | 4 tablespoons of bean meal 1 bowl of salad made with fresh vegetables | Salad prepared with plenty of greens and seasonal vegetables and fruits. Quinoa and bulgur can be used in salads, provided that they do not exceed 3 tablespoons. | 1 veggie burger patty | 8 tablespoons of cooked rice flavored with seasonal vegetables and prepared with few spices |
| Total calories for the day | 554 | 510 | 500 | 554 | 447 | 510 | 500 |
HCG
| Day | Breakfast | Morning Snack | Lunch | Late Snack | Dinner |
|---|---|---|---|---|---|
| 1 (423 calories) | Half an apple and 5 oz of green tea (30 calories) | Cooling tea-zero calories | Shrimp-3oz with salsa and 5 melba toast rounds (168 calories) | Half a grapefruit (45 calories) | Chicken breast-3.5 oz with fat free Italian dressing and salad greens (180 calories) |
| 2 (443 calories) | 5 oz green tea with half a grapefruit (45 calories) | 8 oz cooling tea with 4 Grissini Breadsticks | 3.5 oz Grilled Chicken with spinach salad, tomatoes and purple onion topping (163 calories) | Half an apple (32 calories) | Ground beef 3.5 oz with shredded cabbage (160 calories) |
| 3 (445 calories) | 3 oz green tea with 1 cup of strawberries (25 calories) | Cucumber slices(16 calories) | Greek Chicken Kebabs with Bell Pepper (180 calories) | Cooling Tea (0 calories) | Grilled Rosemary Steak and Spinach (224 calories) |
| 4 (447 calories) | unsweetened coffee or iced tea, orange (62 calories) | Handful of strawberries (45 calories) | Oz shrimp and 1 small cucumber with lemon and salt: (118 calories) | Grissini stick (14 calories) | Creamy Asparagus Soup, Madras Chicken Curry with shredded Cabbage (208 calories) |
| 5 (485 calories) | 8 oz coffee with 1 grapefruit (45 calories) | 4 celery sticks with half an apple (65 calories) | 1 cucumber with 3.5 oz shrimp (115 calories) | Strawberry Spinach Smoothie (80 calories) | 3.5 oz Beef Goulash with Aspiration Broccolini, smoked paprika and 1 tbs cider vinegar (180 calories) |
Keto
| Day | Breakfast | Lunch | Dinner | Snack (in between meals) |
|---|---|---|---|---|
| 1 | Fried eggs with and mushrooms | Avocado shrimp salad | Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini | Keto sushi bites |
| 2 | Veggie and egg muffins with tomatoes | A handful of nuts and celery sticks with guacamole and salsa | White fish cooked in olive oil with kale and toasted pine nuts | Keto-friendly snack bar |
| 3 | Egg, tomato, basil, and spinach omelet | Chicken salad with olive oil, feta cheese, olives, and a side salad | Cheese-shell tacos with salsa | Celery with salsa and guacamole |
| 4 | Omelet with avocado, salsa, peppers, onion, and spices | Ground beef lettuce wrap tacos with sliced bell peppers | Salmon with asparagus cooked in butter | Dark chocolate |
| 5 | Cream cheese pancakes with blueberries and a side of grilled mushrooms | Zucchini and beet “noodle” salad | Loaded cauliflower and mixed veggies | Olives |
| 6 | Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries | Low carb sesame chicken and broccoli | Spaghetti squash Bolognese | One hard-boiled or deviled eggs |
| 7 | Nut milk chia pudding topped with coconut and blackberries | Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with sliced strawberries | Pork chops with Parmesan cheese, broccoli, and salad | A handful of nuts or seeds |
Vegetarian
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
|---|---|---|---|---|---|
| 1 | Scramble 1/4 block firm tofu with 1/2 cup chopped green peppers and 1/2 cup raspberries | Cranberry Brie Bites | 1/2 cup canned chickpeas with 1/4 avocado and 2 lettuce leaves | Medium sliced avocado with toasted sunflower seeds | 1/2 cup quinoa, 1/2 cup chopped broccoli and 1/2 cup chopped red peppers |
| 2 | Three slices non-fat Swiss cheese, 1 cup raspberries | Baby Carrots with Hummus | Four egg whites, scrambled, with one slice of whole-wheat toast | Vegetable Soup | 1/4 block tofu baked with herbs and spices, and 1 1/2 cups steamed broccoli |
| 3 | Banana, kiwi and Kiwi salad (96 calories) | Popcorn with garlic seasoning | Vegan pasta nourish bowl (106 calories) | Diced peach | Carrot, black bean and coriander fritters with smoky avocado salsa (155 calories) |
| 4 | 25g low fat yogurt with 2 chopped apricots | Kale chips | Sheet-Pan Roasted Root Vegetables (112 calories) | Assorted veggies and low sodium veggie friendly dip | Broccoli steaks with roasted chickpeas, tomatoes and cashew dressing (218 calories) |
| 5 | Brown bread slice with a teaspoon of cinnamon and a cup of black tea (91 Calories) | Celery sticks with almond butter | Mushroom Soup (106 calories) | 2 Jaffa cakes (90 calories) | Low-calorie mushroom with courgett and 25 blueberries (160 calories) |
| 6 | Sweet Potato Toast with one ounce fruit juice | Baby carrot with hummus and tomato slice | Thai noodle salad (132 calories) | 1 cup Pineapple | Kale and white bean falafels with hummus (283 calories) |
| 7 | A bowl of porridge with a sweet maple syrup topping (100 calories) | Plain yogurt with thawed raspberries | 75 g Oven-melted Feta and Veggie Bake Recipe (106 calories) | A small banana with low fat Greek yoghurt | Butternut squash tortilla(196 calories) |
| 500 Calorie Meal Plan Variations |
|---|
| Vegan |
| hCG |
| Vegetarian |
Things to Consider While Applying the 500 Calorie Diet Plan
Some important points to consider when following a 500 calorie diet plan:
- It is not right to start any diet without consulting a specialist physician.
- It is not suitable for children or the elderly.
- There is a risk of vitamin and mineral deficiency while sticking to 500 calories daily. When vitamins and minerals are deficient, many health problems may occur. It is possible that consuming less than 1000 calories per day will cause insufficiency in vitamin and mineral intake.
- When your body doesn’t receive enough nutrition, it consumes muscle mass, causing an unhealthy situation. It is very important to have a balanced diet plan to maintain body balance.
Another health risk that can be experienced when following a low-calorie diet is that severe calorie intake restriction for a long time causes the metabolism to slow down.
In this case, calorie burning decreases and weight loss stops. Being hungry for a long time causes gallbladder stones, and applying for heavy diet programs without consulting a specialist physician can pose a significant health risk.
What is the 500 calorie Diet Plan For?
The 500 calorie diet list is a suitable diet list for those with a Body Mass Index of 30 and above, that is, obese patients. This diet must be applied under the supervision of a dietician or doctor.
Who is It Not Suitable For?
As we said before, this diet is strictly recommended only for obese people. Nevertheless, those with the following ailments should stay away from this diet:
- Heart conditions
- Diabetes
- Liver Disorders
- Gout
- Kidney Stone / Gallbladder Stone
- Pregnant or Breastfeeding Women
- Children
Many foods are marketed as low-calorie or even calorie-free. These types of foods can harm the body. Therefore, if you are following this diet, you need to know exactly what to eat and what not to eat.
What are the Benefits of 500 Calorie Diet Plan?
The most important benefit of a 500 calorie diet plan is that it helps you lose weight fast. Eating a very low-calorie diet can help you replenish your metabolism and contribute to weight loss.
It is a good method for anyone who has a health risk due to excess weight.
Do I need to see a Doctor when on a 500-calorie diet?
Because the 500-calorie diet requires a correct balance of nutrients, including vitamins and minerals, an assessment of your health and nutritional status prior to starting the diet is recommended.
Is a 500-calorie diet safe?
The 500-calorie diet is a safe diet when it is initiated under strict control by a medical practitioner. This is because the minimum required nutrients should be balanced in order not to get nutrient deficiencies.
How to know if a 500-calorie diet is good for me?
People with overweight and obesity are generally recommended to start a period of very low-calorie diets like the 500-calorie diet. However, it is always advised to consult your doctor and nutritionist before starting a shock diet.
Is a 500-calorie diet effective for weight loss?
Very low-calorie diets like the 500-calorie diet are considered one of the most powerful tools to treat overweight and obesity, along with exercise and behavioral support.
Are you at risk of gallstones while on a 500-calorie diet?
People on a very low-calorie diet are at risk of gallstone formation, especially if there is very-low fat consumption. For this reason, the percentage of fats in a 500-calorie diet plan is properly adjusted.
How can you balance your foods in order to take all the essential vitamins and minerals?
The best way to keep your diet balanced when on the 500-calorie diet is to eat whole foods such as fruits, some vegetables, meats, and dairy products. You should follow the guidance of your nutritionist to keep up with a balanced diet.
See Also
500 Calorie Diet Plan
5 days 500 calorie diet plan
Day 1
Breakfast
1 glass of milk or 1 glass of yogurt
1 apple
Lunch
Green salad prepared with a teaspoon of oil
80-100 grams of boiled chicken breast
Dinner
Boiled vegetables (to be prepared without using oil)
1 cucumber or tomato
Total Calories of The Day: 491
Take Note: On this diet program, you can consume as much herbal tea as you want, provided it is sugar-free. Especially in winter, herbal teas will be very helpful both in maintaining your body resistance and creating a feeling of satiety.
Day 2
Breakfast
2 hard-boiled egg
1 toasted wheat slice of bread
Lunch
2 handfuls of boiled broccoli (you can mix it with 1 clove of garlic and 2 tsp yogurt)
Dinner
Fried zucchini (fry with a little olive oil)
1 slice of feta cheese
1 tomato
Total Calories of The Day: 504
Day 3
Breakfast
1 small-size banana
A slice of ricotta cheese
Lunch
1 bowl of milk mushroom soup
Small tuna
Dinner
Omelet with 2 egg whites with mushroom and spinach (2 eggs, 6 mushrooms, ½ bowl of spinach)
Total Calories of The Day: 500
Tip: Drink water and if you’re feeling hungry, drink a glass of coconut water or unfiltered vegetable juice.
Day 4
Breakfast
2 hard-boiled egg
1 tomato
Lunch
80-100 grams of grilled or fried lean beef
Lettuce, 4 cherry tomatoes, and a small-sized cucumber
Dinner
5 tablespoons of boiled vegetables
1 bowl of yogurt
Total Calories of The Day: 555
Tip: Drink a glass of lukewarm water 20 minutes before lunch to avoid overeating.
Day 5
Breakfast
1 glass of milk or 1 glass of yogurt
1 apple
Lunch
Green salad prepared with a teaspoon of oil
80-100 grams of boiled chicken breast
Dinner
Boiled vegetables (to be prepared without using oil)
1 cucumber or tomato
Total Calories of The Day: 491
See Also: