Printable 500 Calorie Meal Plan (PDF)

One of the fastest weight loss methods is to prepare a 500 calorie meal plan. This type of low calorie diet is called a “shock diet”. It is one of the most popular diets on the list of short-term diets with fast results. That’s what we’re going to talk about today.

What Is The 500 Calorie Meal Plan?

500 calorie meal plan

All about 500 calorie meal plan

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. It should be calculated and applied very carefully, avoiding the unhealthy consequences of incomplete nutrition, and calculating the calories of healthy foods meticulously.

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 of 500 calories per day may be appropriate in the short term.

Things to Consider While Applying the 500 Calorie Meal Plan

Some important points to consider when following a 500 calorie diet:

  • It is not right to start any diet without consulting a specialist physician.
  • The 500 calorie diet is not suitable for children or the elderly.
  • There is a risk of vitamin and mineral deficiency while stick to 500 calories a day. When vitamins and minerals are deficient, many health problems may occur. It is very possible that eating less than 1000 calories per day will cause insufficiency in vitamin and mineral intake.
  • When the body is not getting enough food, it starts to eat from muscle mass, causing an unhealthy situation. It is very important to have a balanced diet in order to maintain body balance.
  • Another health risk that can be experienced when following a low-calorie diet is that severe calorie 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 heavy diet programs without consulting a specialist physician can pose a great health risk.

Who Is The 500 calorie Diet 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 Not Suitable For?

As we said before, this diet is a strict diet recommended only for obese people. Nevertheless, those with the following ailments should definitely stay away from this diet.

  • Heart conditions
  • Diabetes
  • Liver Disorders
  • Gout
  • Kidney Stone / Gallbladder Stone

There are many foods that 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.

Benefits

The most important benefit of a 500 calorie meal 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 their excess weight.

See Also

500 Calorie Lunch Ideas

500 Calorie Meal Plan

500 calorie meal plan

5-day 500 calorie meal 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 that 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 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

Printable (PDF) 500 Calorie Meal Plan

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

See Also:

The Best Cleanse for Weight Loss: Spinach, Carrot and Lemon