Printable 500 Calorie Vegetarian Diet Plan

500 Calorie Vegetarian Diet Plan

While many different diet plans for weight loss are available, the 500 calorie diet plan is gaining widespread popularity worldwide due to its effectiveness.

It is also popular among vegetarians that wish to lose weight or simply eat more healthfully while reducing or eliminating animal products from their diets. 

Even though the diet plan is popular, it is very restrictive on calorie intake per day. Therefore, it is advisable to check with your nutritionist while following it for the most effective results.

What Is a 500-Calorie Vegetarian Diet Plan?

A 500-calorie vegetarian diet is an extreme variant of a very low-calorie diet (VLCD) that is highly restrictive.

Among the measures taken are significant reductions in calorie intake, which may include meal replacements such as certain beverages, smoothies, protein bars, and so on.

Because the diet plan necessitates significant modifications, anyone using it should do so with the help of a nutritionist.

The 500 calorie vegetarian diet is perfect for persons who are extremely obese and have a high body mass index.

According to a recent study, people lose more weight by following a regular calorie-restricted diet. A vegetarian diet coupled with intermittent fasting is efficient in reducing abdominal fat.

Restricting your caloric intake for a short period stimulates the production of hormones that aid in the burning of fat and muscle growth.

5:2 Vegetarian Diet Plan

The 5:2 Eating includes a 500-calorie vegetarian diet plan as one of its components.

The diet plan calls for you to stick to a good 2000 calories for five days, followed by two days of abstinence on no more than 500 low-calorie vegetarian diets. Typically, the two fasting days do not fall on days in a row.

It is highly advisable to avoid this diet plan if you have any medical conditions such as diabetes, renal issues, anemia, low blood pressure, or heart problems.

If you are using any prescription medications, you should check with your physician before beginning this 500-calorie vegetarian diet for weight loss.

The diet plan is also not ideal for pregnant or breastfeeding women.

What Foods Should You Include In The 500-Calorie Vegetarian Diet?

500 Calorie Vegetarian Diet Plan

Foods to Include In The 500-Calorie Vegetarian Diet

Vegans abstain from consuming animal products for various reasons, including ecological, moral, and health concerns.

Whereas a 500 calorie diet consisting solely of plants may provide certain health benefits, it may also put some individuals at high risk of nutritional deficiencies.

Particularly relevant is the case when vegan diets are not carefully structured. Eating a nutrient-dense diet consisting of whole and fortified meals is critical for vegans who want to maintain a healthy lifestyle.

A vegetarian diet can offer many health benefits if you eliminate processed foods and adhere to whole foods.

Vegetarians have a reduced incidence of the following conditions than people who eat a “normal western” diet that includes meat:

  • Obesity
  • Heart disease
  • Higher systolic blood pressure
  • Bad cholesterol (LDL)
  • Hypertension
  • Diabetes type 2
  • Cancer rates

The Vegetarian Foods to Include in a 500-Calorie Diet Are:

1. Fruits and Vegetables

Fruits and Vegetables

Fruits and vegetables are very healthy, and you can use some of them as alternatives to animal foods. Some healthy veggies and fruits to include in your 500-calorie vegetarian diet are:

  • Apples
  • Berries
  • Bananas
  • Oranges
  • Melons
  • Peaches
  • Pears
  • Leafy greens
  • Broccoli
  • Asparagus
  • Carrots
  • Tomatoes

2. Beans, Lentils, and Peas

Beans, lentils, and peas are excellent protein sources, containing 10–20 grams of protein per serving.

They are also high in fiber and slow-digesting carbs, rich in minerals like iron and folate, vitamins and antioxidants. The plant-based proteins are high in phytochemicals that promote good health.

3. Whole Grains, Cereals, and Pseudo Cereals

500 Calorie Vegetarian Diet Plan

Whole Grains, Cereals, and Pseudo Cereals

Whole grains, cereals, and pseudocereals are excellent providers of complex carbohydrates, fiber, iron, B vitamins, magnesium, phosphorus, zinc, and selenium, among other nutrients.

Spelt, teff, amaranth, and quinoa are high-protein grains that are tasty alternatives to more commonly known grains such as wheat and rice.

The best varieties of grains to consume on a 500-calorie vegetarian diet are sprouted grains.

4. Nuts, Nut Butter, and Seeds

Nuts, seeds, and nut butter are healthy, versatile, and nutritious foods that you can incorporate into your 500-calorie diet plan. They are nutrient-dense and rich in proteins and soluble fiber. ,

5. Calcium-Fortified Plant Milk and Yogurts

500 Calorie Vegetarian Diet Plan

Calcium-Fortified Plant Milk and Yogurts

The use of calcium, vitamin D, and vitamin B12-enriched plant milk and yogurts is a healthy substitute for the consumption of dairy products obtained from cow’s milk.

6. Nutritional Yeast

Fortified nutritional yeast is another good addition to your vegetarian diet as it is an excellent source of vitamin B12 and proteins.

7. Seaweed

500-Calorie Vegetarian Diet Plan


Another rich addition to your diet should be seaweed, which is rich in antioxidants, iodine, and an essential source of protein.

8. Sprouted and Fermented Plant Foods

Sprouted and Fermented Plant Foods

Sprouted and Fermented Plant Foods

Fermented foods are a great source of vitamin K while sprouting foods add nutritional value to any diet. The best-sprouted and fermented food choices include:

  • Miso
  • Sauerkraut
  • Kombucha
  • Kimchi
  • Ezekiel bread
  • Pickles
  • Natto
  • Tempeh

Simple 7-day 500 Calorie Vegetarian Diet Plan  

Final Thoughts

A 500-calorie vegetarian diet is challenging to maintain. On the other hand, if you want to lose weight quickly, you must consume fewer calories than your body requires, maintaining its weight goals.

A healthy vegetarian diet places a greater emphasis on fruits, vegetables, whole grains, and plant-based proteins than a non-vegetarian diet.

In addition, you eliminate several high-calorie food groups, most notably processed foods. Since it is a very restrictive calorie diet, you need to follow it with the help of a nutritionist to maintain good overall health.

Printable 500 Calorie Vegetarian Diet Plan (PDF)

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)

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