500 Calorie Meal Plan - One Week Menu

500 Calorie Meal Plan – One Week Menu

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There is a tendency that more and more people follow diet plans, such as Intermittent Fasting, Keto routine, or 500 calorie diets. These types of diets offer people many health opportunities, from losing weight to boosting immunity and digestive system function. However, to succeed in these healthy eating diets, you must follow detailed diet plans. Today, we’re gonna give you a special guidebook on how to have an effective 500 calorie-a-day diet plan.

500 calories a day menu
500 calorie meals are quite trendy recently

What is the 500 calorie diet plan?

The 500 calories-per-day diet is one of the most intensive low-calorie diets. This type of diet uses liquid supplements, meal replacement shakes, and protein bars instead of normal food for a while.

This extreme 500 calorie day meal will encourage your body to use the reserve fuel source, such as fat. Those will assist you in losing weight easier. Following a 500 calorie meal plan is also giving yourself a 5:2 intermittent fasting, which helps you meet 20% to 25% of your energy needs a day.

Who can follow the 500 calorie meal plan?

It is advised that people who have more than 30 BMI (obesity grades I to III) can follow a 500 calorie-a-day meals plan with the guidance of a doctor or nutritionist.

Who should not follow the 500 calorie diet meal plan?

Doctors and nutritionists usually discourage people suffering from medical issues to have a VLCD. Patients who have listed medical issues such as diabetes mellitus, gout, gallstones, heart diseases, or kidney problems are not allowed to follow any low-calorie diets, especially 500 calorie diets.

What to eat on a 500 calorie diet?

If you’ve decided to follow a 500 calorie meal plan, here are some light and easy-to-make 500 calorie deficit diet plans for you to follow for the whole week without missing any important nutrients.


500 calorie meal plan
Corned beef hash cake is a great choice to start your diet journey
  • Breakfast Corned Beef Hash Cakes


  • 3/8 tsp Vegetable oil
  • 1/8 small Onions
  • 1/4 cup Mashed potatoes
  • 1/8 dash Salt
  • 1/8 dash Pepper
  • 1 oz Cured beef, corned beef

Instructions on preparing and making: 

  • Step 1: Heat the oil in a large pan with medium heat then fry some onion until it is gold and brown.
  • Step 2: Transfer to another bowl, then mix those fried onions with mashed potatoes and corned beef. Remember to season the mixture with salt and pepper.
  • Step 3: Form the made mixture into 8 patties and fry them with medium-high heat until they have nice brown on both sides.
  1. Lunch Mexican Chickpea salad 


  • 1/4 large whole Tomatoes
  • 1/16 cup, sliced Onions
  • 1/2 tsp Olive oil
  • 3/4 tsp Lemon juice
  • 1/4 tsp of ground Cumin

Instruction on preparing and making:

  • Step 1: Prepare the sauce

Whisk oil, ground cumin, lemon juice, chili powder, salt in a small bowl.

  • Step 2: Making the salad

Add other ingredients (tomatoes, onions, avocado, and cilantro) to a plate. Pour the sauce that we made before on it and toss until all combined.

  1. Dinner Cottage Cheese and Honeydew Melons


  • 1 cup of cottage cheese
  • a half of cup of balls Melon

Instructions on preparing and making:

Mix the cheese with melon balls and serve. You can refrigerate for an hour before serving.

Total calories of the day: 499.7 


500 calorie diet
Salads are commonly seen in every diets
  • Breakfast Dairy products and fruits


  • a glass of milk / a glass of yogurt
  • an apple
  1. Lunch Simple chicken salad


  • Green salad: 1/2 cup of broccoli, 1 cup of any type of veggies that you like
  • 1/2 tbsp of olive oil
  • 1/2 tbsp of Balsamic vinegar
  • 80-100 grams of boiled chicken breast

Instruction on preparing and making:

  • Step 1: Preparing the sauce

Whisk olive oil and Balsamic vinegar in a bowl.

  • Step 2: Making the salad

Add boiled chicken breast and all the veggies on a plate. Pour the sauce on it and mix them until all combined.

  1. Dinner Quinoa with veggies


  • ½ cup quinoa
  • ½ cup chopped broccoli
  • ½ cup chopped red peppers

Instructions on preparing and making the meal: 

  • Step 1: Cook the quinoa in water until it looks like brown rice.
  • Step 2: Steam/ boil the broccoli and peppers until they can be served. Then, mix the quinoa with all the veggies. You can add some soy sauce for flavor.

 Total calories for a day: 517


500 calories a day meal plan
Egg whites are highly recommended for 500 meal diet plans
  • Breakfast 

Three slices of non-fat Swiss cheese

1 cup of raspberries

  1. Lunch Egg scrambled with toast


  • 3 egg whites
  • 1 slice of whole-wheat toast

Instructions on making: 

  • Scramble the egg whites with some salt and pepper
  • Serve with a slice of heated crunchy toast.
  1. Dinner Tofu and broccoli, mushroom


  • ¼ block of firm tofu
  • 1 and ½ cups of steamed broccoli and mushroom


  • Step 1: Gently boil the tofu with herbs and spices in 1 to 1.5 minutes.
  • Step 2: Serve the hot tofu with steamed broccoli and mushroom.

Total calories for a day: 521 


500 calorie diet plan
Having a diet means having more veggies
  • Breakfast Scramble eggs with cheese 


  • 3 egg whites
  • 1 slice of non-fat Swiss cheese
  • ½ cup of chopped green peppers


  • Step 1: Scramble 3 egg whites with a slice of Swiss cheese. Remember to add some flavor like salt and pepper
  • Step 2: Serve with green peppers. Eat when it’s hot
  1. Lunch Chicken and avocado sandwiches 


  • 3 ounces of lean grilled chicken breast
  • ¼ cup of avocado
  • Lettuce leaves

Instructions on making meal: 

  • Step 1: Mix 3 ounces of chicken breast with ¼ cup of avocado
  • Step 2: Wrap the mixture in two lettuce leaves.
  1. Dinner Broiled London broil steak and steamed cauliflower

Ingredients and instructions on making the meal: 

  • Step 1: Broil 3 ounces London broil steak and steam 1 cup of cauliflower
  • Step 2: Serve while it’s hot

Total calories for a day: 529


500 calorie a day meal plan
Yogurt have many beneficial effects on your digestive system
  • Breakfast Sweet plums and yogurt

Ingredients and instructions:

  • 100g of low-fat yogurt
  • 2 plums
  • 1 tsp of honey
  • Mix all the ingredients and enjoy
  1. Lunch Ryvita and tuna slices 

Ingredients and instructions on making the meal: 

  • 2 slices of Ryvita cracker bread
  • Tuna mayo
  • Pepper
  • Put the tuna mayo which was mixed with pepper on 2 slices of bread and serve.
  1. Dinner: Snack

Miso soup

Total calories: 430 


500 calorie day meal plan
Smoothies are great options for lazy diet breakfast 
  • Breakfast Boiled egg and asparagus 

Ingredients and instructions: 

  • 1 egg
  • 5 pieces of asparagus
  • Salt and pepper
  • Serve the egg with asparagus.
  1. Lunch: Snack

A cup of frozen grape smoothie. Using grapes and water, ice only.

  1. Dinner Turkey burgers with corn on the cob 


  • 100 turkey mince
  • 1 small egg
  • Spring onion, garlic, and chill
  • 1 corn on the cob


  • Step 1: Bake turkey mince beaten with egg, spring onion, garlic and chili
  • Step 2: Serve with corn on the cob

Total calories: 478 


500 calorie diet meal plan
You can buy diet cookies to try
  • Breakfast A packet of Belvita Breakfast Biscuits
  1. Lunch Roasted vegetables with Balsamic glaze 


  • 1 cup of your favorite veggies
  • ½ cup of butternut squash
  • ½ red pepper
  • 1 tbsp of Balsamic vinegar


  • Step 1: Heat the pan with olive oil then add all the veggies until it is translucent.
  • Step 2: Pour the Balsamic vinegar on it and enjoy.
  1. Dinner: Snack 

Harley’s sugar-free jelly pot

Chưa có Total calories


With those detailed 500 calories a day meal plans, we believe that it is easier for you to follow the 500 calorie-per-day diets at home without worrying about missing nutrients. Even though these plans are made for extreme weight loss, it is unnecessary for everyone, even you, to lose weight in a short period. Losing weight is a long-term process, and feel free to let it happen slowly. If this article is helpful for you, subscribe to our page Kerri Ann Jennings (kerriannjennings.com) to get the latest notification of 500 calorie meal plans and other healthy diets.


  1. https://www.eatthismuch.com/diet-plan/500-calorie/
  2. https://www.getthegloss.com/article/10-days-of-meal-ideas-for-5-2-fasting-days
  3.  https://www.dietsmealplan.com/meal-plan/500-calorie-meal-plan/
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