500 Calorie Meal Plan

Are you looking to shed some pounds and improve your overall health? Our 500-calorie meal plan guide is here to help you achieve your goals. Whether you prefer two, three, four, or five meals per day, we’ve got you covered with four different meal plan options tailored to your needs.

Two Meals Per Day: If you prefer larger meals and fewer eating occasions, our two-meal plan is perfect for you.

Three Meals Per Day: For those who prefer a traditional eating schedule, our three-meal plan ensures you won’t go hungry throughout the day.

Four Meals Per Day: If you prefer smaller, more frequent meals, our four-meal plan is ideal. These meals are strategically portioned to keep your metabolism revved up and your hunger at bay.

Five Meals Per Day: For those who like to graze throughout the day, our five-meal plan is just what you need. These mini-meals are packed with flavor and nutrition, ensuring you never feel deprived or hungry.

With our 500-calorie meal plans, you can enjoy delicious and satisfying meals while still achieving your weight loss goals.

500 Calorie Meal Plan Options

2 Meals Per Day

Meal 1: Breakfast

• 1 Hard-boiled egg – 78 calories
• 1 Slice of whole wheat toast – 69 calories
• 1/2 cup of mixed berries – 35 calories

Total: 182 calories

Meal 2: Dinner

• 3 oz Grilled chicken breast – 142 calories
• 1 cup steamed broccoli – 55 calories
• 1/2 cup cooked quinoa – 111 calories

Total: 308 calories

Total Daily Calories: 490

3 Meals Per Day

Meal 1: Breakfast

• 1/2 cup Greek yogurt – 71 calories
• 1/8 cup granola – 64 calories
• 1/2 cup sliced strawberries – 24 calories

Total: 155 calories

Meal 2: Lunch

• 1 Whole grain wrap – 109 calories
• 2 oz Turkey breast – 60 calories
• 1/4 cup shredded lettuce – 2 calories
• 1/4 cup sliced tomatoes – 6 calories

Total: 177 calories

Meal 3: Dinner

• 3 oz Baked salmon – 155 calories
• 1 cup steamed asparagus – 40 calories

Total: 195 calories

Total Daily Calories: 527

4 Meals Per Day

Meal 1: Breakfast

• 1/2 Whole wheat English muffin – 64 calories
• 1/2 Banana, sliced – 53 calories

Total: 117 calories

Meal 2: Snack

• 1 small Apple – 77 calories

Total: 77 calories

Meal 3: Lunch

• 2 cups Mixed greens – 18 calories
• 2 oz Grilled chicken breast – 89 calories
• 1/4 cup Cherry tomatoes – 13 calories
• 1/4 cup Cucumber slices – 4 calories
• 2 tbsp Balsamic vinaigrette – 70 calories

Total: 194 calories

Meal 4: Dinner

• 1 oz Stir-fried tofu – 47 calories
• 1 cup Stir-fried mixed vegetables – 68 calories
• 1/4 cup cooked quinoa – 56 calories

Total: 171 calories

Total Daily Calories: 559

5 Meals Per Day

Meal 1: Breakfast

• 1/2 cup Oatmeal – 83 calories
• 1/2 cup Almond milk – 15 calories
• 1/4 cup Blueberries – 21 calories

Total: 119 calories

Meal 2: Snack

• 1 Hard-boiled egg – 78 calories

Total: 78 calories

Meal 3: Lunch

• 2 oz Grilled shrimp – 56 calories
• 1 cup Mixed greens – 9 calories
• 1/4 cup Sliced bell peppers – 12 calories

Total: 77 calories

Meal 4: Snack

• 1 small Apple – 77 calories

Total: 77 calories

Meal 5: Dinner

• 3 oz Baked cod – 71 calories
• 1 cup Steamed broccoli – 55 calories
• 1/4 cup Cooked quinoa – 56 calories

Total: 182 calories

Total Daily Calories: 533

Who Could Follow A 500 Calorie Meal Plan

A 500-calorie meal plan is extremely low and may not be suitable for most individuals. However, it may be appropriate for certain situations such as short-term weight loss programs under medical supervision or intermittent fasting regimens. Here are three examples of individuals who might follow a 500-calorie meal plan:

1. Person A: Sedentary individual aiming for rapid weight loss.
2. Person B: Someone on a medically supervised very low-calorie diet.
3. Person C: Individual practicing intermittent fasting for weight management.

Calculation of BMR and TDEE:

Let’s assume the following:

• Person A: Age 30, Female, Weight 70 kg, Height 160 cm, Sedentary
• Person B: Age 40, Male, Weight 90 kg, Height 180 cm, Sedentary
• Person C: Age 35, Female, Weight 60 kg, Height 170 cm, Sedentary

BMR Calculation (Harris-Benedict Equation):

1. 
   

   Person A:

   
   
   BMR=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age)
   
   
   BMR=655+(9.6×70)+(1.8×160)−(4.7×30)
   
   
   BMR≈655+672+288−141
   
   
   BMR≈1474 calories/day
   
   
2. 
   

   Person B:

   
   
   𝐵𝑀𝑅=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age)
   
   
   𝐵𝑀𝑅=66+(13.7×90)+(5×180)−(6.8×40)
   
   
   𝐵𝑀𝑅≈66+1233+900−272
   
   
   𝐵𝑀𝑅≈1927 calories/day
   
   
3. 
   

   Person C:

   
   
   𝐵𝑀𝑅=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age)
   
   
   𝐵𝑀𝑅=655+(9.6×60)+(1.8×170)−(4.7×35)
   
   
   𝐵𝑀𝑅≈655+576+306−164.5
   
   
   𝐵𝑀𝑅≈1373.5 calories/day
   
   

TDEE Calculation (Assuming Sedentary):

For sedentary individuals, TDEE is approximately BMR × 1.2

Overview:

Person	BMR (calories/day)	TDEE (calories/day)
Person A	1474	1769
Person B	1927	2312
Person C	1373.5	1648.2

Conclusion:

A 500-calorie meal plan is very low and should only be followed under strict medical supervision or in specific weight management programs. It is not suitable for long-term sustainable nutrition.

Meal Plan Options

• 2 Meals Per Day: This meal plan option includes a larger breakfast and dinner to keep you satisfied throughout the day.
• 3 Meals Per Day: This meal plan option includes breakfast, lunch, and dinner, with smaller portions to fit within the 500 calorie limit.
• 4 Meals Per Day: This meal plan option includes breakfast, lunch, dinner, and a small snack to help keep you energized and satisfied.
• 5 Meals Per Day: This meal plan option includes breakfast, mid-morning snack, lunch, afternoon snack, and dinner, with smaller portions to fit within the 500 calorie limit.