Menu for 500 calories per day for a week with recipes for weight loss

Rules for the 500 calorie per day diet

The 500 calorie per day diet is one of the most effective weight loss methods. Its main principle is the selection of products for daily nutrition of no more than 500 calories. This is not enough for an adult, so this diet is short-lived.

For it to be effective, you must adhere to the following rules:

• to calculate the energy value of dishes, you need to separately calculate the calorie content of each ingredient;
• You can stick to this diet for no more than 3 days, because a significant reduction in calorie intake is a stressful situation for the body;
• This technique does not have great limitations in products. The main thing is not to exceed the permitted limit;
• fried and fatty foods are completely excluded;
• The basis of nutrition is porridge and protein dishes.

The 500 calorie per day menu can be varied and it is not necessary to consume only one product. You can do fasting days no more than 2-3 times a week, depending on the result you want to achieve.

Basic principles of nutrition, recommended duration

The 500 calorie diet is the simplest method for losing weight . It consists of getting rid of extra pounds as quickly as possible, selecting a daily diet of approximately 500 calories on certain foods.

It can be considered varied, not consisting of the same or not the most favorite products. When creating your own menu, you need to calculate the energy value of dishes based on the calorie content of their ingredients, and then select them to fit the overall daily limit.

In this case, the standard is 500 calories per day.

The minimum physiological norm of energy according to WHO standards is 1200 calories ; a significant underestimation of this indicator is stress for the body. Therefore, maintaining a low-calorie diet for more than one day is dangerous. By following a certain diet plan, you can get rid of a minimum of 5-7 kilograms in a couple of weeks.

A five-hundred-calorie diet does not prohibit eating almost any food , but with the condition that the daily energy limit will not be exceeded. Everyone is free to choose what to eat - a bar of chocolate or a large portion of vegetables.

A weekly meal plan might look like this:

• On Monday you can eat everything except prohibited foods.
• On Tuesday, spend a mono-fasting day on one product or create a low-calorie menu (its options will be offered below).
• Wednesday is a day without restrictions, just like Monday.
• Thursday is like Tuesday.
• The remaining days of the week are the same as Monday and Wednesday.

If your health deteriorates during fasting, then you need to reconsider the food set for weight loss in the direction of increasing its energy value.

Advantages and disadvantages

This diet has its pros and cons that need to be taken into account when choosing the appropriate method for losing weight.

Despite the fact that there are more disadvantages than advantages, this technique is popular. Some people tolerate food restrictions well and this is not a problem for them. This diet is often used as a fasting diet to quickly bring your figure back to normal.

Effect on the body

A 500 calorie per day menu is not suitable for a daily diet, because a longer diet will have a negative effect on the body. The positive effect is rapid weight loss in a short period of time, the body is cleansed of toxins and waste due to accelerated metabolism.

But also a significant restriction of calorie intake can cause the following negative processes in the body:

• a constant feeling of hunger leads to general weakness of the body, so it will not be possible to engage in sports activities on this day;
• due to low content, chronic diseases may worsen;
• due to a lack of vitamins, the condition of the skin, hair and nails worsens;
• Restricting food intake can cause stress, depressed mood and irritability.

Therefore, nutritionists do not recommend limiting your diet for a long time. It is better to use this method for a couple of fasting days, and the rest of the time stick to a balanced diet in combination with physical activity.

Contraindications, side effects

The 500 calorie per day menu is not for everyone.

It belongs to the strict category, and any restriction in products has contraindications:

• chronic and acute diseases of the gastrointestinal tract, kidneys and liver;
• reduced immunity;
• periods of pregnancy and lactation.

Also, this technique is not suitable for people already following another diet recommended for medical reasons, children and adolescents.

Severely restricting calorie intake leads to side effects.

They may appear immediately or later:

• disruptions in the gastrointestinal tract can cause diseases;
• eating disorders - overeating or bulimia;
• decreased appetite;
• weakened immunity;
• Decreased glucose causes dizziness and headaches.

Because of these side effects, this diet has many opponents. Therefore, before starting fasting days, it is worth assessing all its pros and cons and health status.

Allowed foods

The menu for 500 calories a day can be varied, the main condition is to use permitted products:

• almost all vegetables and fruits;

  
  The 500 calorie per day menu consists mainly of vegetables and fruits

• seasonal berries;
• lean meat (chicken, turkey);
• fish with low fat content;
• low-fat kefir;
• eggs;
• tea;
• coffee;
• cereals with low starch content.

You can eat all foods that contain no fat and little starch. These should be foods high in protein.

Prohibited Products

Any diet involves restrictions on foods, and the “500 calories a day” method is no exception.

Prohibited for use:

• smoked meats;
• foods high in fat;
• all dairy products, except low-fat kefir;
• sweet;
• flour products;

• carbonated drinks;
• juices;
• compotes with added sugar;
• fried foods;
• cereals and vegetables with a high starch content.

For the diet to bring results, all of the above foods must be excluded from your diet.

Diet tips

According to reviews, the “500 calories a day” diet does not require any special frills. All products are sold freely, so you won’t have to rack your brains over some complicated dishes. Some rules should be followed:

• Buy a kitchen scale. Food must be weighed to calculate calories.
• It is acceptable to cook, stew and bake dishes.
• To drink a lot of water. Two liters a day or more.
• Physical activity is prohibited during this diet.
• If you eat something prohibited, you will have to start all over again.
• Food must be fresh. You will have to cook every day.
• You will have to calculate your calorie intake yourself. To do this, you will need a table of caloric content of foods.
• You can’t stay on the “500 calories a day” diet for a long time, according to reviews from those who have lost weight. The ideal option is a 5:2 rotation. We lose weight for two days, eat normally for five days. If the situation requires rapid weight loss, then 4 days is the maximum permissible period. Malfunctions may begin in the body, which will lead to irreversible things.

Menu

The given diet menu “500 calories per day” can be considered conditional. It is given as an indicative diet. All adjustments and changes are made taking into account the tastes and needs of those losing weight.

The menu is given for four days. You cannot follow the diet for more than the stated period.

Diet planning and calorie calculation

A 500 calorie per day menu should consist of low-carb foods. When compiling a diet, it is necessary to take into account the calorie content of each ingredient if it is a complex dish. To calculate, you will need a table in which the weight of the product and its energy value will be recorded.

Calculating the calorie content of dishes requires an individual approach, which takes into account weight and height. It is necessary to subtract 100 from the height indicator and compare it with the weight indicators. By following this diet, you can lose up to 1 kg per day.

There are fasting days when you eat only one food. But this is a very strict version of this technique, which is suitable only for those who do not have health problems and the body is already prepared for food restrictions.

The essence and principles of the diet

When switching to a diet of 500 calories a day, you need to understand that you need to do this gradually. Otherwise, a sharp jump will become stressful for the body and a real test for the person himself. Therefore, the best option would be to slowly reduce your caloric intake by 50-100 calories per week. In some sources it is also called the low-fat diet, since too little food is eaten.

To accurately count calories, you will definitely need scales, since it is simply impossible to determine the mass of a particular component/dish by eye.

Most of those who follow this diet recommend weighing raw foods. Special calorie counters will help. The necessary data has already been entered into them; all that remains is to enter the product and weight in the appropriate cells.

Some programs allow you to create your own recipes. As a result, the program will display the number of calories in one serving. You need to count all meals, including snacks.

At the same time, you need to understand that 500 calories is a lot for some things, but not enough for others. For example, to gain this amount you will need to consume 30 kg of cucumbers or 7 kg of stewed cabbage. But at the same time, 500 calories is 300–350 g of boiled chicken breast or 500 g of low-fat cottage cheese. You need to plan your menu correctly to compensate for the balance of elements and nutrients, while staying full and not eating in excess.

The most that people who use these recommendations are interested in is: how much weight can you lose on 500 calories a day? The answer will vary and depend on the initial weight. If you are overweight, losses can range from 5 to 10 kg. If the weight is normal or, on the contrary, there is a lack of it, then it will shift downward by 2–4 kg. These are the numbers for the week.

Examples of a 500 calorie per day diet menu

The 500 calorie per day menu can be varied, so this technique is often chosen by those who have never been on a diet. The main condition is to count the calories of each product so that the diet brings results.

For 1 day

If you need to quickly lose 1-2 kg per day, then you can arrange a mono-diet of 500 calories per day. The peculiarity of this option is that the daily diet consists of only one product.

In order not to cause harm to health, it is necessary to choose the right product for such unloading:

• Buckwheat with kefir is the most popular option for a 500-calorie mono-diet. A 100 g serving of boiled buckwheat provides 105 calories, and low-fat kefir - up to 30 calories;

• Another popular option is chocolate. Cocoa helps remove excess fluid from the body, resulting in weight loss of 1-1.5 kg. At one time, 100 g of dark chocolate (75%) and green tea are allowed. One chocolate bar should be divided into 5 parts;
• The most severe and stressful option for the body is drinking fasting. It is allowed to consume only liquids - water, broths, compotes, decoctions, infusions.

Before carrying out such a mono-diet, it is better to consult a specialist so as not to harm your health.

For 3 days

Nutritionists believe that 3 days is the optimal duration of this diet. During this time, you will be able to lose extra pounds without harm to your health.

Here is a sample menu:

• for breakfast - any low-starch cereal porridge and an apple;
• for second breakfast - grapefruit;
• lunch - 100 g of boiled poultry, cucumber;

• for an afternoon snack - 100 g of low-fat cottage cheese;
• for dinner - 100 g of baked fish, tomato.

You can drink unlimited quantities of water because it contains no calories. And other drinks should already be included in the calorie count.

For 4 days

When creating a 500-calorie menu for 4 days, you can use the diet suggested above as a basis. On day 4, it is permissible to boil 2 eggs for breakfast, and a grapefruit or apple for the second breakfast. You can have 100 g of poultry and a tomato for lunch, an orange for an afternoon snack, and 2 baked apples without sugar for dinner.

For a week

If a person plans to limit his diet during the week, then he needs to arrange 1-2 fasting days of 500 calories per day. Otherwise, such a diet can harm the body. On other days, nutrition should be balanced and correct.

For breakfast you can make porridge and light vegetable salads, omelettes. For lunch, nutritionists recommend preparing cream soups and vegetable soups. Or replace them with vegetable salads. For dinner you can stew vegetables, poultry and lean fish. Bread can be replaced with fruit. In addition to water, it is also allowed to drink green tea and low-fat kefir, unsweetened compote.

A properly designed menu is the main condition for the effectiveness of the “500 calories a day” diet. This method of losing weight creates a stressful situation for the body, so if you adhere to it, you need to monitor the general well-being of the body. If you constantly have a headache, a feeling of weakness, or dizziness, you should increase the serving size towards higher energy value.

Basic principles

Eating 500 calories per day is a simple method for losing weight. Its principle lies in a daily diet, products for which are selected according to the presence of calories in them. In this case, nutrition can be complete and not based on unloved foods. When compiling a menu, the energy value of each dish is calculated. According to WHO standards, the minimum daily calorie intake is 1200 units. When this value decreases, the human body experiences stress, so it is forbidden to follow a diet for 2 days in a row.

For people who have chosen a diet of 500 calories per day, the following nutritional plan is suitable:

1. On Mondays you can eat all the dishes you want.
2. Tuesday is a fasting day.
3. On Wednesday a person again eats whatever he wants.
4. On Thursday it is necessary to arrange a fasting day.
5. On Fridays, Saturdays and Sundays there are no calorie restrictions.

For mono-fasting days, you can use products such as kefir, fermented baked milk, yogurt, boiled chicken breast, boiled vegetables, fresh cucumbers and tomatoes. If you follow the diet plan, you can lose 5–7 kg in 14 days. If a person has health problems, then on fasting days the amount of calories consumed is increased. To minimize harm to the body, you need to add a certain amount of calories to 500, which is individual for each person.

Algorithm of actions:

1. To determine energy value, you will need to subtract 100 units from a person’s height. If the indicator is less than the person’s weight, then the first condition applies. When the indicator is greater than or equal to body weight, the second condition applies.
2. In the future, weight must be subtracted from height units. Under the first condition, the result is multiplied by 3, and under the second, by 2.

For example, a person is 154 cm tall and weighs 66 kg. First, subtract 100 from 154 to get 54. Since 54 is less than 66, the first condition is met. Subtract 66 from 154 and get 88. To find out the additional calories, 88 is multiplied by 3. A person will have to add another 264 calories to 500 kcal.

Dietary recipes for weight loss from simple products

Most of the foods in this diet are allowed, so the menu can be varied. Therefore, it is psychologically easier for people to tolerate dietary restrictions.

Fruit and vegetable salad from feta cheese with yogurt

This salad is suitable for breakfast or lunch.

To prepare it you will need:

• 150 g low-fat cheese;
• 150 g of Chinese cabbage;
• 2 apples;
• orange;
• 2 cucumbers;
• 150-200 g low-fat yogurt.

Having prepared all the above ingredients, you can start preparing this light salad:

1. All ingredients must be cut into large cubes, after peeling the vegetables and fruits.
2. Mix everything and season with yogurt.

The energy value of 100 g of salad is 150-200 calories. This salad also contains vitamins that the body especially needs during a diet.

Watercress and orange salad

Another option for a light breakfast and lunch is a salad of watercress and oranges.

It is prepared from the following ingredients:

• 200 g watercress;
• 200 g oranges;
• 20 ml olive oil.

This dish is very easy to prepare:

1. You need to remove the zest from the orange, then divide it into slices. Then you need to remove the thin film from the slices and collect the juice in a separate bowl - this will be needed for salad dressing.
2. Cut the orange slices into two parts and chop the watercress coarsely.
3. For dressing, mix the resulting orange juice with olive oil. All ingredients must be mixed.

A 100 g serving of this salad contains 170 calories.

Escarole salad with vegetables

Escarole contains a large amount of vitamins necessary for the body. A salad with it is ideal for this diet.

To prepare it you will need:

• escarole salad;
• fennel;
• cucumber;
• a bunch of radishes;
• olive oil;
• vinegar.

This salad is very light and improves body tone, which is important for a low-calorie diet.

Cooking steps:

1. All vegetables must be cut into thin strips.
2. Then you need to sprinkle them with vinegar and olive oil and mix everything

100 g of this dish contains only 70 calories.

Chard salad

Chard leaf salad should also be included in your diet for people who adhere to this technique. They contain vitamins necessary for the normal functioning of the body.

To prepare this healthy salad you will need:

• chard leaves;
• tomato;
• Bell pepper;
• cucumber;
• parsley;
• olive oil - 30 ml;
• half a lemon.

Having prepared everything you need, you can start cooking:

1. Cut all vegetables into thin strips; chard leaves can be torn into large pieces. Finely chop the parsley.
2. Squeeze the juice of half a lemon into the olive oil.
3. Add everything to the vegetables and herbs and mix.

The result is a light and healthy salad that is suitable for breakfast or lunch.

Cream of mushroom soup

For lunch you can prepare not only salads, but also dietary vegetable soups.

To prepare mushroom puree soup you will need:

• 500 g champignons;
• 30 g butter;
• bulb;
• garlic clove;
• greens, salt, pepper.

To prepare, you will also need a mixer or blender to grind until mushy.

Cooking steps:

1. You need to cut the mushrooms, onions and garlic into cubes.
2. Then you need to pour 1-1.5 liters of water into the pan and cook the vegetables until tender.
3. Then they need to be beaten with butter until the consistency of puree or cream. Add herbs, salt and pepper.

There are 100 calories in 1 serving of Cream of Mushroom Soup.

Onion soup

Onion soup can be chosen for fasting monodays. It contains large amounts of vitamins A, C and E.

To prepare it you need to prepare:

• 6-7 pcs. Luke;
• 1 kg of white cabbage;
• 3 tomatoes;
• 3 sweet bell peppers;
• celery.

Having prepared all the necessary ingredients, you can start preparing the onion soup:

1. All vegetables must be finely chopped and placed in a pan with cold water.
2. Place the pan over medium heat and cook for 15-20 minutes. If the vegetables are not ready, turn down the heat, cover the pan with a lid and continue cooking until done.
3. Sprinkle the finished dish with herbs. To enhance the taste, you can add spices, salt and pepper.

The resulting broth can be stored for a week. 1 liter of onion soup contains 500 calories.

Low-calorie borscht

The peculiarity of dietary borscht is the absence of meat and minimal roasting of vegetables. This soup is suitable for lunch during a low-calorie diet.

To prepare this borscht you will need:

• beet;
• 2 onions;
• carrot;
• tomato paste;
• bell pepper;
• 200 g white cabbage;
• garlic clove;
• salt, pepper, bay leaf.

There are no potatoes in this borscht recipe, because foods containing large amounts of starch are prohibited on a low-calorie diet.

Cooking steps:

1. Pour water into the pan and place on medium heat.
2. Then you need to cut the cabbage into thin strips and put it in boiling water.
3. Next you need to chop the carrots, onions and peppers for frying. Pour a little olive oil into a frying pan and fry the onion first. Then you need to add carrots and peppers.
4. Grate the beets and add them to the vegetables in the pan. The roast must be simmered for 5 minutes.
5. Then you need to add 4 tbsp to the vegetables. tomato paste and a glass of broth. Cook everything until the water boils down.
6. When the cabbage is almost ready, you need to add the frying agent and cook everything until the vegetables are completely cooked. You also need to add spices and bay leaves and garlic passed through a press to the broth.

Decorate the finished dish with herbs, you can add low-fat sour cream.

Creamy vegetable soup

Creamy vegetable soup is also a popular recipe for a low-calorie diet.

Any vegetables with low starch content are suitable for its preparation:

• tomato;
• zucchini;
• cucumber;
• half an onion;
• 1-2 tbsp. olive oil;
• salt pepper.

To puree all the vegetables you will need a blender.

Cooking steps:

1. All vegetables must be peeled. To make it easier to peel the tomatoes, you need to scald them with boiling water.
2. Pour water into the pan and place on medium heat.
3. All vegetables must be finely grated.
4. Pour olive oil into a deep frying pan and fry the onion over medium heat. Then you need to add the rest of the vegetables to it and saute them for 4-5 minutes.
5. Frying must be filled with boiling water, add spices and leave everything on low heat for another 10 minutes.
6. Then you need to grind everything with a blender to a cream or puree.

Garnish the finished dish with herbs and serve. This recipe is also suitable for a regular menu, only when serving you can add croutons or sour cream.

Risotto with vegetables

Risotto with vegetables is a favorite dish of those who watch their figure. There are 140 calories per 100 g.

For cooking you will need the following products:

• 1.5 cups rice;
• 2 onions;
• 2 carrots;
• 2 zucchini;
• 2 cloves of garlic;
• 3 tbsp. olive oil;
• 10 g butter;
• greenery;
• 200 g frozen green peas;
• 50 g Parmesan cheese;
• salt pepper.

Having prepared all the ingredients, you can start preparing the risotto:

1. All vegetables need to be peeled and cut into small cubes, and the greens should also be finely chopped.
2. Pour water over all chopped vegetables and place the pan over medium heat.
3. In a saucepan, heat the olive oil and butter and fry the onion. Then you need to add half a glass of water and simmer over low heat for 1.5 minutes.
4. You need to add rice to the onion and simmer together for another 1.5 minutes, stirring constantly.
5. Then the rice needs to be poured with vegetable broth and cooked until half cooked, about 20 minutes.
6. Pour olive oil into a frying pan and fry the onion and garlic until golden brown, gradually adding vegetables and spices to them, stirring constantly.
7. Then the vegetables, along with butter and Parmesan, are added to the rice and stirred until the risotto becomes a viscous consistency.

If your diet allows, then during cooking you can add dry white wine rather than water to the onions.

Shrimp with polenta

Classic shrimp with polenta is a fairly high-calorie dish. If you are on a low-calorie diet, you should avoid bacon because it is a high-calorie product. The peculiarity of preparing polenta is the addition of cheese during the cooking process. The shrimp and mushrooms are simply fried in a pan and added to the polenta.

Salmon in tortilla breading with rice

This is a variation of the Mexican dish - tortillas with rice and chicken. This option is suitable for those who want to add variety to their diet. Fried pieces of salmon and rice with tomatoes are wrapped in tortilla.

Pork and potatoes with cherry chutney

Pork with potatoes with cherry chutney is a high-calorie dish, so you can eat it in small portions. Chutney is an Indian sauce whose main ingredients are cherries, red onions and apples.

This sauce is ideal for meat dishes such as pork. Potatoes are also a suitable side dish, but it is better to replace them with vegetables.

Pasta with eggplant

Pasta with eggplant is another popular dish among those losing weight. Eggplants need to be fried until al dente to preserve their vitamins. You can also sprinkle the finished eggplant pasta with cheese.

Oat pancake

Oatmeal pancake is a suitable option for a diet breakfast. They prepare it like a regular pancake, only if you grind the oatmeal in a blender, the dish will be more tender.

Cucumber and whey drink

A drink made from cucumbers and whey has a tonic effect and restores strength. And one glass contains only 30-45 calories, so you can drink it instead of kefir or water.

A menu with a significant restriction in the diet can be varied, which helps to better cope with psychological discomfort during the diet. The “500 calories a day” weight loss method is strict, so you cannot stick to it for a long time. Nutritionists advise using it as a “unloading” for the body.

Sample menu for the week

A 7-day menu, including breakfast, snack, lunch, afternoon snack and dinner, might look like this. Monday:

1. For breakfast: oatmeal boiled in water (100 g), apricots (2 pieces) and green tea without sugar.
2. During a snack: tomato juice (100 g).
3. For lunch: onion soup (200 g), boiled quail meat (100 g).
4. During the afternoon snack: natural yoghurt 2% (100 g).
5. For dinner: cottage cheese (100 g), strawberries (50 g).

Tuesday:

1. For breakfast: barley porridge boiled in water (100 g), black currants (500 g), latte coffee (100 g).
2. During a snack: carrot salad (100 g) and orange (1 piece).
3. For lunch: grilled dorado (100 g), spinach (50 g), tomato (2 pcs), green tea.
4. During the afternoon snack: blackberries (50 g).
5. For dinner: kefir 1% (200 g), orange (2 pcs).

Wednesday:

1. For breakfast: buckwheat boiled in water (100 g), parsley (50 g), apple juice (100 g).
2. During snack: milk 1% (100 g).
3. For lunch: boiled pollock fish (100 g), cucumber (2 pieces), carrot juice (100 g).
4. During the afternoon snack: fermented baked milk (100 g).
5. For dinner: cottage cheese (100 g), blueberries (50 g), green tea.

Thursday:

1. For breakfast: omelette (100 g), pumpkin juice (100 g).
2. During a snack: orange (1 piece).
3. For lunch: beetroot soup (150 g), lemonade (100 g).
4. During the afternoon snack: natural yoghurt 2% (100 g).
5. For dinner: mushroom soup (200 g).

Friday:

1. For breakfast: rice porridge with water (100 g), peach juice (100 g).
2. During a snack: natural yoghurt 2% (100 g).
3. For lunch: boiled turkey fillet (100 g), lettuce (100 g), sweet red pepper (100 g).
4. During the afternoon snack: grapefruit juice (100 g).
5. For dinner: cottage cheese (150 g), blueberries (50 g).

Saturday:

1. For breakfast: oatmeal with milk (100 g), latte coffee (100 g).
2. During snack: carrot juice (100 g).
3. For lunch: celery soup (150 g), crab meat (100 g), cucumber (1 piece), tomato (1 piece), lemonade (100 g).
4. During the afternoon snack: kefir 1% (100 g).
5. For dinner: steamed chicken breast (100 g), tomato (2 pcs).

Sunday:

1. For breakfast: barley porridge boiled in water (100 g), plum juice (100 g).
2. During a snack: tomato (2 pcs.).
3. For lunch: rassolnik (150 g), parsley (50 g), green tea.
4. During the afternoon snack: blackcurrant juice (100 g).
5. For dinner: steamed rabbit meat (100 g), arugula (50 g), tomato (1 piece), cucumber (1 piece), dried apricot jelly (150 g).