It is not advisable to stay on this diet for longer than a week and it is a good idea to speak to your doctor before you start such a low cal diet. But if you feel ready to get started here is a little advice to help keep you full longer on this 500 calorie diet plan.
1. Feel free to eat as many greens as you like along with the meal suggestions below. You really can’t eat too many greens because they have so few calories anyway. The greens will give you extra bulk and make you feel full longer. So get some lettuce, spinach,
Swiss chard, kale or other leafy greens and top up meals with them.
2. Make sure to eat the skin of your fruits and veggies because they provide fiber and therefore more bulk. This too can keep you feeling fuller.
3. Drink a ton of water or any other no calorie drink if it helps you stay full or keeps you from feeling deprived.
500 Calorie A Day Diet
500 Calorie Diet —-Menu For Day 1
BREAKFAST – (190 CALORIES)
1.5 ounces (use a measuring cup) of plain oatmeal mixed with water and microwaved
according to package
Topped with 1/2 cup blueberries
DINNER (305 Calories)
Chicken Stir Fry
Cut up a 4-5 ounce chicken breast into thin strips. Stir-fry the chicken in a skillet with 1 tsp olive oil.
Chop up 1 tsp of chopped fresh ginger, a tbsp of chopped spinach, 1 garlic clove, 2 tsp soy sauce and juice from 1 lemon. Add water to the pan if it tends to stick.
Add a 1/2 cup snow peas, 1 cup shredded cabbage, 2 large size carrots cut in thin strips and stir-fry for 10 mins or so.
Once the chicken is cooked through remove from pan. Veggies should be el dente. Best not to over -fry the veggies unless you like them that way. You maintain more nutrients the less you cook them.
1 tangerine or small orange
Total Calories 495
500 Calorie A Day Diet Menu —Day 2
BREAKFAST (Calories 144
1/2 Cup low-fat cottage cheese
1 sliced peach of pear
1 fresh fig or 2 prunes
DINNER (Calories 353
3 -4 pieces each of salmon and tuna or other fish of choice
2 tsp soy sauce
Large lettuce leaves
Cook up the salmon in the oven covered with some soy sauce for flavor, then place on
large lettuce leafs.
Total Calories 497
500 Calorie A Day Diet Menu —Day 3
1 small boiled egg
1/2 grapefruit peeled
In a preheated oven at 400 F, top one 8 inch whole wheat tortilla with a tablespoon of tomato sauce or puree and 2 ounces mozzarella cheese that has been shredded or diced. Top this with a couple handfuls of fresh sliced veggies of choice like tomatoes, spinach, onion, garlic, zucchini, eggplant etc.
Sprinkle with some Italian herbs and spices. Bake 10 minutes or according to the tortilla package directions. Cheese should be melted before removing from oven.
Total Calories 483
This ends the first 3 days of the 500 Calorie A Day Diet. Click here for the last Days 4-7 of 500 Calorie Diet.