5-Day 500 Calorie Diet Plan - Dr Becky Fitness

Day 1

Day 2

5-Day 500 Calorie Diet Plan

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DAY LUNCH

DINNER

SOUP & SALAD (305 calories) 4 cups mixed salad greens (40 cal.) 1 cup tomato & onions, chopped (40 cal.) 2 walnut halves (25 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.) SOUP & SALAD (210 calories) Rainbow Crisp Salad* (75 cal.) 1/4 cup chicken (55 cal.) 2 Tbsp. low-cal dressing (10 cal.) 1 cup Tomato Soup* (70 cal.)

SOUP & VEGGIES (205 calories) 2 cups Tomato Soup* (140 cal.) 8 oz. (2-1/2 cups) Steamed Broccoli & Cauliflower (65 cal.)

STIRFRY & SOUP (290 calories) Easy Stir Fry* Made with Chicken (230 calories) 1 cup Classic Vegetable Soup (60 cal.)

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

TACO SALAD* LEFTOVERS (250 calories)

SOUP & VEGGIES (205 calories) 2 cups Zesty Quinoa Soup* (140 cal.) 8 oz. (2-1/2 cups) Steamed Broccoli & Cauliflower (65 cal.)

SALAD WITH TUNA DRESSING* (200 calories) 70 calories of any leftover soup or food item

STIR FRY (230 calories) Easy Stir Fry* Made with Shrimp (230 calories)

Day 3

Day 4

Day 5

*Bold Items with an Asterisk have a Recipe Included

CALORIES

FOOD ITEM SALAD GREENS & NON-STARCHY VEGGIES 7 Spinach 10 Mixed Salad Greens 4 Asparagus 8 Cucumber, sliced 9 Green Pepper, chopped 10 Celery 10 Zucchini, sliced 10 Mushrooms, sliced 14 Sugar Snap Peas 14 Red Pepper, chopped 14 Cauliflower, chopped 15 Green Beans 16 Broccoli, chopped 16 Tomato, chopped 24 Onion, chopped 26 Carrots, chopped

PROTEINS 80 Egg 100 Rotisserie Chicken, Costco-brand 100 Shrimp, pre-cooked, Giant-brand 100 Tuna, Albacore, canned

BEANS 100 Chickpeas, canned 110 Kidney beans, canned 120 Black beans, canned

EXTRAS 0 Mustard 20 Miracle Whip 7 Almond 25 Walnuts 25 Strawberries, sliced 50 Blueberries, whole 75 Old-fashion oats, uncooked 75 Apple 80 Popcorn, unpopped 85 Banana

AMOUNT

1 cup 1 cup 1 large spear 1/2 cup 1/2 cup 1 large stalk 1/2 cup 1/2 cup 10 pea pods 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup

1 large 3 oz. | about 1/2 cup 3.5 oz.|about 9 med. 3 oz.

1/2 cup 1/2 cup 1/2 cup

1 Tbsp. 1 kernel 2 halves 1/2 cup 1/2 cup 1/4 cup small 1/8 cup small

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