5-day 500 calorie diet plan - dr. becky fitness - dr becky ... 500 calorie diet plan calories food...
TRANSCRIPT
DAY LUNCH DINNER
Day 1
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 & VEGGIES (205 calories)
2 cups Tomato Soup* (140 cal.)
8 oz. (2-1/2 cups) Steamed Broccoli & Cauliflower (65
cal.)
Day 2
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.)
STIRFRY & SOUP (290 calories)
Easy Stir Fry* Made with Chicken (230 calories)
1 cup Classic Vegetable Soup (60 cal.)
Day 3
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)
Day 4
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.)
Day 5
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)
*Bold Items with an Asterisk have a Recipe Included
courtesy of DrBeckyFitness.com
5-Day 500 Calorie Diet Plan
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