Low Calorie Diets

500 Calorie Diet Plan — Days 4-7

Here are the next 4 days of the 500 calorie a day diet.

This part of the 500 calorie diet plan makes it one full week of meals for a very low calorie diet.

Like I mention at the bottom of the page it is best not to stay on a diet with so few calories for a long period of time. It will not provide enough nutrition to keep your body healthy. If you are crash dieting and trying to lose weight fast read the bottom of the page for a few tips.

Day 4


  • 1/2 cup yogurt with a small banana sliced,
  • a few strawberries sliced up, and a few blueberries
  • sprinkle with a small handful of chopped almonds

280 calories


  • Watercress or other green salad topped with a few shrimp,
  • 1/4 sliced avocado
  • 1/2 cupfresh or canned tangerine slices.

320 Calories

Total Calories 500

Day 5


  • Boiled egg
    1 slice whole grain toast

230 calories


  • Lean slice of Roast pork 1-2 oz
  • 1/2 cup steamed cauliflower
  • 1/2 cup steamed green beans

Calories 300
Total Calorie 530

 Day 6


  • Smoked salmon scramblewoman-measuring-waist

Whisk together one small egg and a tbsp of skim milk. Use a non stick frying pan or skillet and scramble the egg. Remove pan from heat and stir in one ounce or so or smoked salmon that has been cut up in small pieces.

Calories 250


  • Roasted Vegetables with balsamic vinegar and parmesan cheese

To make this start by preheating the oven to 400 degrees. Coat a baking dish with no calorie cooking spray.

Put a handful of cherry tomatoes, half a sliced zucchini without skin, half a cubed eggplant and small cup or red peppers sliced thin. Sprinkle with basil and drizzle 1/2 tsp of balsamic vinegar on top.

Bake 25 minutes or so and stir occasionally until veggies are softened or lightly browned.
Remove from oven and sprinkle with 1/4 cup only of parmesan cheese.

  • 2 tangerines

Calories 250

Total Calories 500

Day 7


  • Mushroom and tomato omelette

Whisk 2 small eggs or one large with a small amount of skim milk. Cook in a non stick pan until the egg is just set but still a bit moist on the top. Top with sliced mushrooms and 1 low-fat slice of cheese. Remove from heat and let sit until cheese is melted and bubbly.

Calories 290


  • Cheese and tomato Salad Plate

Slice 2 ounces fresh mozzarella or cheddar cheese and 1 tomato. Alternate slice on the plate and scatter with fresh or dry basil and drizzle with a little olive oil of balsamic vinegar.

  • 1/2 cup sliced strawberries or grapes

Calories 191

Total Calories 499

This completes our 500 calorie diet plan. 7 days is long enough to stay on a diet with so few calories.
It is best to switch to one of the other diets on this page that offers at least 1200 calories once you have done this diet. That way you will be sure to get enough nutrition each day.

If you are really trying to lose weight fast you could also use the 500 calorie diet one week off and another on. On alternate weeks just follow this diet that has 1200 calories. Also a good tip to lose weight quick is to fast one day of each week.

You could try this juice fast or drink water. It is a good idea to do a juice fast because you give your body some nutrients, where with a water fast you don’t get anything. But just remember juice has calories so you don’t want to drink cups and cups of it. Just have 1-3 cups on your fast day and alternate that with water.

It is also advisable to drink vegetable juices over fruit as they provide the best nutrition and you don’t get an abundance of sugar.


Image courtesy of Apolonia from freedigitalphotos.net

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