Printable 500 Calorie Diet Plan (PDF)

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


MealsDay 1Day 2Day 3Day 4Day 5
Breakfast1 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
LunchGreen 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
DinnerBoiled 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 day491504500555491

Vegan


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastHalf 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 oats5 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)
Snack1 apple or half of a bananaHalf a cup of sliced strawberries1 apple or half of a bananaHalf a cup of sliced strawberries
Lunch1 portion of (prepared using spinach and bulgur) pot or oven mealSalad 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 meal8 tablespoons of boiled pasta with vegetables and low fatSalad 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
SnackHalf of a banana
Dinner4 tablespoons of bean meal
1 bowl of salad made with fresh vegetables
1 veggie burger patty8 tablespoons of cooked rice flavored with seasonal vegetables and prepared with few spices4 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 patty8 tablespoons of cooked rice flavored with seasonal vegetables and prepared with few spices
Total calories for the day554510500554447510500

HCG


DayBreakfastMorning SnackLunchLate SnackDinner
1 (423 calories)Half an apple and 5 oz of green tea (30 calories)Cooling tea-zero caloriesShrimp-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 Breadsticks3.5 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

DayBreakfastLunchDinnerSnack (in between meals)
1Fried eggs with and mushroomsAvocado shrimp saladChicken stuffed with pesto and cream cheese, and a side of grilled zucchiniKeto sushi bites
2Veggie and egg muffins with tomatoesA handful of nuts and celery sticks with guacamole and salsaWhite fish cooked in olive oil with kale and toasted pine nutsKeto-friendly snack bar
3Egg, tomato, basil, and spinach omeletChicken salad with olive oil, feta cheese, olives, and a side saladCheese-shell tacos with salsaCelery with salsa and guacamole
4Omelet with avocado, salsa, peppers, onion, and spicesGround beef lettuce wrap tacos with sliced bell peppersSalmon with asparagus cooked in butterDark chocolate
5Cream cheese pancakes with blueberries and a side of grilled mushroomsZucchini and beet “noodle” saladLoaded cauliflower and mixed veggiesOlives
6Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berriesLow carb sesame chicken and broccoliSpaghetti squash BologneseOne hard-boiled or deviled eggs
7Nut milk chia pudding topped with coconut and blackberriesAlmond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with sliced strawberriesPork chops with Parmesan cheese, broccoli, and saladA handful of nuts or seeds

Vegetarian

DayBreakfastSnack 1LunchSnack 2Dinner
1Scramble 1/4 block firm tofu with 1/2 cup chopped green peppers and 1/2 cup raspberriesCranberry Brie Bites1/2 cup canned chickpeas with 1/4 avocado and 2 lettuce leavesMedium sliced avocado with toasted sunflower seeds1/2 cup quinoa, 1/2 cup chopped broccoli and 1/2 cup chopped red peppers
2Three slices non-fat Swiss cheese, 1 cup raspberriesBaby Carrots with HummusFour egg whites, scrambled, with one slice of whole-wheat toastVegetable Soup1/4 block tofu baked with herbs and spices, and 1 1/2 cups steamed broccoli
3Banana, kiwi and Kiwi salad (96 calories)Popcorn with garlic seasoningVegan pasta nourish bowl (106 calories)Diced peachCarrot, black bean and coriander fritters with smoky avocado salsa (155 calories)
425g low fat yogurt with 2 chopped apricotsKale chipsSheet-Pan Roasted Root Vegetables (112 calories)Assorted veggies and low sodium veggie friendly dipBroccoli steaks with roasted chickpeas, tomatoes and cashew dressing (218 calories)
5Brown bread slice with a teaspoon of cinnamon and a cup of black tea (91 Calories)Celery sticks with almond butterMushroom Soup (106 calories)2 Jaffa cakes (90 calories)Low-calorie mushroom with courgett and 25 blueberries (160 calories)
6Sweet Potato Toast with one ounce fruit juiceBaby carrot with hummus and tomato sliceThai noodle salad (132 calories)1 cup PineappleKale and white bean falafels with hummus (283 calories)
7A bowl of porridge with a sweet maple syrup topping (100 calories)Plain yogurt with thawed raspberries75 g Oven-melted Feta and Veggie Bake Recipe (106 calories)A small banana with low fat Greek yoghurtButternut 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 Lunch Ideas

500 Calorie Diet Plan

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:

Simple 1200 Calorie Diet PDF

3 Day Cleanse to Lose Belly Fat

800 Calorie Diet Plan

Foods That Burn Belly Fat

Dukan Diet Plan

Current Version
May 5, 2023
Medically Reviewed By
Franco Cuevas, MD
April 19, 2021
Written By
Damla Sengul