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5-Day 500 Calorie Diet Plan

courtesy of DrBeckyFitness.com
DAY LUNCH DINNER
Day 1

SOUP & SALAD (305 calories) SOUP & VEGGIES (205 calories)
4 cups mixed salad greens (40 cal.) 2 cups Tomato Soup* (140 cal.)
1 cup tomato & onions, chopped (40 cal.) 8 oz. (2-1/2 cups) Steamed Broccoli & Cauliflower (65
2 walnut halves (25 cal.) cal.)
2 Tbsp. low-cal dressing (10 cal.)
3 oz. (1/2 cup) chicken, shred w/ 1 Tbsp. light mayo &
mustard (120)
1 cup Zesty Quinoa Soup* (70 cal.)
Day 2

SOUP & SALAD (210 calories) STIRFRY & SOUP (290 calories)
Rainbow Crisp Salad* (75 cal.) Easy Stir Fry* Made with Chicken (230 calories)
1/4 cup chicken (55 cal.) 1 cup Classic Vegetable Soup (60 cal.)
2 Tbsp. low-cal dressing (10 cal.)
1 cup Tomato Soup* (70 cal.)

SOUP & SALAD (255 calories) TACO SALAD* (250 calories)


Day 3

Rainbow Crisp Salad* (75 cal.)


1/2 cup chicken (110 cal.)
2 Tbsp. low-cal dressing (10 cal.)
1 cup Classic Vegetable Soup* (60 cal.)

TACO SALAD* LEFTOVERS (250 calories) SOUP & VEGGIES (205 calories)
Day 4

2 cups Zesty Quinoa Soup* (140 cal.)


8 oz. (2-1/2 cups) Steamed Broccoli & Cauliflower (65
cal.)

SALAD WITH TUNA DRESSING* (200 calories) STIR FRY (230 calories)
Day 5

70 calories of any leftover soup or food item Easy Stir Fry* Made with Shrimp (230 calories)

*Bold Items with an Asterisk have a Recipe Included


CALORIES FOOD ITEM AMOUNT
SALAD GREENS & NON-STARCHY VEGGIES
7 Spinach 1 cup
10 Mixed Salad Greens 1 cup
4 Asparagus 1 large spear
8 Cucumber, sliced 1/2 cup
9 Green Pepper, chopped 1/2 cup
10 Celery 1 large stalk
10 Zucchini, sliced 1/2 cup
10 Mushrooms, sliced 1/2 cup
14 Sugar Snap Peas 10 pea pods
14 Red Pepper, chopped 1/2 cup
14 Cauliflower, chopped 1/2 cup
15 Green Beans 1/2 cup
16 Broccoli, chopped 1/2 cup
16 Tomato, chopped 1/2 cup
24 Onion, chopped 1/2 cup
26 Carrots, chopped 1/2 cup

PROTEINS
80 Egg 1 large
100 Rotisserie Chicken, Costco-brand 3 oz. | about 1/2 cup
100 Shrimp, pre-cooked, Giant-brand 3.5 oz.|about 9 med.
100 Tuna, Albacore, canned 3 oz.

BEANS
100 Chickpeas, canned 1/2 cup
110 Kidney beans, canned 1/2 cup
120 Black beans, canned 1/2 cup

EXTRAS
0 Mustard
20 Miracle Whip 1 Tbsp.
7 Almond 1 kernel
25 Walnuts 2 halves
25 Strawberries, sliced 1/2 cup
50 Blueberries, whole 1/2 cup
75 Old-fashion oats, uncooked 1/4 cup
75 Apple small
80 Popcorn, unpopped 1/8 cup
85 Banana small