{"id":71767,"date":"2025-04-03T15:40:36","date_gmt":"2025-04-03T15:40:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71767"},"modified":"2025-04-03T16:53:53","modified_gmt":"2025-04-03T16:53:53","slug":"500-calorie-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/","title":{"rendered":"500-Calorie Meal Plan: Is This Eating Plan Worth It for Weight Loss?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#What_Is_a_Good_500-Calorie_Meal_Plan\" >What Is a Good 500-Calorie Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#Is_a_500-Calorie_Meal_Plan_Safe\" >Is a 500-Calorie Meal Plan Safe?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#When_the_500-Calorie_Meal_Plan_Is_Bad_for_You\" >When the 500-Calorie Meal Plan Is Bad for You<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#When_the_500-Calorie_Meal_Plan_for_Weight_Loss_Can_Be_Good_for_You\" >When the 500-Calorie Meal Plan for Weight Loss Can Be Good for You<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#How_Long_Is_It_Safe_to_Stay_on_a_500-Calorie_Meal_Plan\" >How Long Is It Safe to Stay on a 500-Calorie Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#What_Food_Equals_500_Calories\" >What Food Equals 500 Calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#How_to_Eat_500_Calories_a_Day_and_Feel_Full\" >How to Eat 500 Calories a Day and Feel Full<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#Drink_Lots_of_Water_and_Unsweetened_CoffeeTea\" >Drink Lots of Water and Unsweetened Coffee\/Tea\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#Opt_for_a_500-Calorie_Meal_Plan_High-Protein_Diet\" >Opt for a 500-Calorie Meal Plan High-Protein Diet\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#More_Fiber\" >More Fiber\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#What_Meals_Can_I_Cook_on_500_Calories_a_Day\" >What Meals Can I Cook on 500 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#What_snack_is_500_calories\" >What snack is 500 calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#How_many_eggs_are_500_calories\" >How many eggs are 500 calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#What_does_500_calories_of_potatoes_look_like\" >What does 500 calories of potatoes look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#How_much_rice_is_500_calories\" >How much rice is 500 calories?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Generally, a 500-calorie meal plan isn\u2019t something anyone, regardless of age, sex, or level of physical activity, would be recommended to follow. According to the <\/span><i><span style=\"font-weight: 400;\">Dietary Guidelines for Americans 2020 &#8211; 2025, <\/span><\/i><span style=\"font-weight: 400;\">the least amount of calories a person can consume a day is 800 calories &#8211; and that\u2019s for babies aged 12 months (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=500_Calorie_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Clearly, if even infants shouldn\u2019t eat only 500 kcals a day, surely adults shouldn\u2019t try it. However, even the strictest of rules can have exceptions. For people doing the intermittent fasting (IF) 5:2 diet, surviving on 500 calories a day for women and 600 calories a day for men &#8211; twice a week &#8211; is something that is required.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to learn more about this diet and how to do it safely.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_500-Calorie_Meal_Plan\"><\/span><b>What Is a Good 500-Calorie Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good 500-calorie meal plan is made up of healthy whole foods. The ingredients that make up meals for such a meal plan should come from healthy fats, lean animal or plant-based proteins, and whole grains. You should also try to consume lots of fruits and vegetables for extra antioxidants and fiber.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_500-Calorie_Meal_Plan_Safe\"><\/span><b>Is a 500-Calorie Meal Plan Safe?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There isn\u2019t a straight yes or no answer to this as the safety of such a meal plan depends on how it\u2019s done.\u00a0<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=500_Calorie_Meal_Plan\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_the_500-Calorie_Meal_Plan_Is_Bad_for_You\"><\/span><b>When the 500-Calorie Meal Plan Is Bad for You<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you plan on only consuming 500 calories a day for 7 days a week, then such a diet isn\u2019t safe for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Dietary Guidelines,<\/span><\/i><span style=\"font-weight: 400;\"> based on the level of daily physical activity, adult men and women should consume around 2,000 to 3,000 calories and 1,600 to 2,400 calories a day, respectively (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). When it comes to weight loss, researchers recommend that you only cut 500 to 750 calories from your average everyday calorie intake (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking these two expert and scientific statements into consideration, it can be seen that consuming 500 calories a day is too low an energy intake. Research and experts state that eating too few calories can lead to eating disorders and cause side effects such as malnutrition, reduced immunity, unexplained fatigue, hair loss, and infertility (<\/span><a href=\"https:\/\/eating-disorders.org.uk\/information\/the-effects-of-under-eating\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, there are times when consuming 500 calories a day could be beneficial for you.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/1500-calorie-meal-plan\/\"><b>Is 1,500 calories enough?<\/b><\/a><span style=\"font-weight: 400;\"> Check out this article to learn more.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=500_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" alt=\"500 Calorie Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_the_500-Calorie_Meal_Plan_for_Weight_Loss_Can_Be_Good_for_You\"><\/span><b>When the 500-Calorie Meal Plan for Weight Loss Can Be Good for You<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 5:2 diet is one of the many variations of the intermittent fasting diet. The rules of this eating plan are very simple in that you\u2019re allowed to eat as you normally would on 5 of the 7 days of the week without thinking about restricting your calorie intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, twice a week &#8211; preferably on non-consecutive days &#8211; you\u2019re required to severely restrict your calorie intake. Men are allowed to consume up to 600 kcal, while women are limited to an intake of 500 kcal. While following these guidelines is quite restrictive, studies on this 5:2 <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-food-list\/\">intermittent fasting<\/a> meal plan have shown that it can have positive effects:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a randomized controlled trial published in late 2021, researchers found that subjects who followed this eating plan for a whole year lost weight and rated this eating plan very highly as a weight loss plan (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8598045\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In another study published in <\/span><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><span style=\"font-weight: 400;\">, researchers took Chinese overweight subjects and divided them into three groups &#8211; 5:2 intermittent fasting, daily calorie restriction, and daily calorie restriction with meal replacement. The subjects were asked to follow the dietary guidelines for each group they were in for 12 weeks. After the 12-week study period, researchers found that the 5:2 intermittent fasting dieters lost the most amount of weight in all of the subjects. It should also be noted that none of the participants, regardless of group, reported any serious adverse events from their diet (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9698935\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In another study published in late 2022 in the <\/span><i><span style=\"font-weight: 400;\">Clinical Nutrition ESPEN<\/span><\/i><span style=\"font-weight: 400;\"> journal, researchers found that when men and women were placed on this eating plan, the 5:2 diet enabled them to significantly reduce their overall energy intake and lose weight in just 28 days. However, despite these benefits, researchers also noted that on the days after fasting days, subjects would eat a lot more calories than on normal eating days, perhaps as a way of compensating for the fasting day (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2405457722004417\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a more recent study published in the <\/span><i><span style=\"font-weight: 400;\">JAMA Network<\/span><\/i><span style=\"font-weight: 400;\">, researchers found that the 5:2 diet was good for overweight and obese subjects who were diagnosed with early type 2 diabetes. Researchers conducted their experiment for 16 weeks and after the study period, they found that the group of subjects who did the 5:2 diet had better glycemic outcomes and weight loss results than subjects who were under typical type 2 diabetes medication. This led researchers to conclude that this type of diet could be used as a short-term intervention option for early type 2 diabetes management (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2820237\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">From these studies, it can be seen that a simple 500-calorie meal plan may be good for your health and weight loss efforts, but only when it is followed as part of the 5:2 diet.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/processed-or-ultra-processed-foods\/\">Processed Or Ultra-Processed Foods? A Guide To Smart Eating Options<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Is_It_Safe_to_Stay_on_a_500-Calorie_Meal_Plan\"><\/span><b>How Long Is It Safe to Stay on a 500-Calorie Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s not safe at all to try and live on just 500 calories a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 500-calorie meal plan can be referred to as a very low-calorie meal plan and according to research, while such diets can result in rapid weight loss, the weight loss in question generally isn\u2019t sustainable in the long-term. Such diets also put you at a higher risk of muscle loss and gallstones, which can lead to malnutrition, fatigue, constipation, nausea, and diarrhea (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7854408\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10552824\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/very-low-calorie-diet\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if the 500-calorie meals are consumed as part of the 5:2 IF diet, then it may be a little safer. While there are no guidelines to say for how long you should follow the 5:2 eating plan, from the studies presented previously, it can be seen that subjects were able to survive on this meal plan for 3 months to up to a year and even experience positive health and weight loss benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article to learn <\/span><a href=\"https:\/\/betterme.world\/articles\/what-happens-if-you-only-eat-one-meal-a-day\/\"><b>what happens if you only eat one meal a day<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Food_Equals_500_Calories\"><\/span><b>What Food Equals 500 Calories?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It depends on what kind of food you\u2019re looking at. In terms of fast foods, most burgers, and small fries orders from fast food chain restaurants will come up to around 500 kcals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that while these options are certainly delicious, they\u2019re mostly made up of low-quality foods with empty calories and trans fats, which increase the risk of being overweight and provide the body with few nutrients. This means you&#8217;ll feel hungry again quite soon after consuming them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article to find out if there are <\/span><a href=\"https:\/\/betterme.world\/articles\/workouts-that-burn-1000-calories\/\"><b>workouts that burn 1,000 calories<\/b><\/a><span style=\"font-weight: 400;\"> for quick weight loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_500_Calories_a_Day_and_Feel_Full\"><\/span><b>How to Eat 500 Calories a Day and Feel Full<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Truthfully, there\u2019s no way for you to feel full on just 500 calories a day. However, there are some things you can do to attempt to minimize hunger pangs, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Drink_Lots_of_Water_and_Unsweetened_CoffeeTea\"><\/span><strong>Drink Lots of Water and Unsweetened Coffee\/Tea\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people who do intermittent fasting usually survive on these drinks till the eating window opens. Not only does the lack of calories not break a fast, it\u2019s also a good way to keep you hydrated.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Opt_for_a_500-Calorie_Meal_Plan_High-Protein_Diet\"><\/span><strong>Opt for a 500-Calorie Meal Plan High-Protein Diet\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whether you have one meal that equates to 500 calories or find a way to break these calories down into smaller meals, it\u2019s best to eat as much protein as possible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that protein and a higher protein intake can increase the feeling of fullness (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18469287\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4564867\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), which can help you manage your hunger till you\u2019re back to eating normally.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=500_Calorie_Meal_Plan\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"More_Fiber\"><\/span><strong>More Fiber\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While the research findings on the effects of fiber and satiety remain conflicting &#8211; some research states that fiber can increase the feelings of satiety while others say that fiber has no effect (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23885994\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41430-018-0295-7\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Along with eating high-protein 500-calorie meals, you should try to have some dietary fiber in these meals too.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Meals_Can_I_Cook_on_500_Calories_a_Day\"><\/span><b>What Meals Can I Cook on 500 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a 2-day meal plan to show you what you can cook and eat with just 500 kcal a day:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day 1<\/b><\/p>\n<p><span style=\"font-weight: 400;\">On this day, you\u2019ll only be having 2 meals. You can skip breakfast and just have water and unsweetened coffee\/tea until lunchtime:<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Lunch &#8211; Oven Baked Feta with Bell Peppers and Chickpeas<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 \u00bc tsp za&#8217;atar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp garlic powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp Aleppo pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc tsp kosher salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 colored bell peppers cut into 2-inch squares<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium red onion, halved and sliced \u00bc-inch thick<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 pint cherry tomatoes halves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 (15-ounce) can no-salt-added chickpeas, rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 (6-ounce) block feta cheese, cut into 1-inch pieces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chopped parsley for garnish (optional)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Directions<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by preheating the oven to 425\u00b0F (218\u00b0C).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a small bowl, combine the oil, 2 tsp of za\u2019atar, garlic powder, Aleppo pepper and salt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the bell peppers, onion, tomatoes, and chickpeas on a lined baking tray, then pour over the mixture you made in step 2.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toss the vegetables till the mixture coats all the vegetables well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a space in the middle of the baking tray and place the cut-up cheese pieces in the space. Pour the last \u00bc tsp of za\u2019atar on the feta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the tray in the oven and allow it to bake. At the 10-minute mark, stir the vegetables without touching the feta.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow to bake for another 10 minutes before taking it out of the oven. Serve immediately.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe makes 4 servings (<\/span><a href=\"https:\/\/www.eatingwell.com\/sheet-pan-baked-feta-with-bell-peppers-chickpeas-8403501\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 292, Fats: 6 g, Carbs: 27 g, Protein: 14 g<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><strong>Dinner &#8211; Bean and Feta Stuffed Peppers<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 red bell peppers, halved and deseeded<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">400 g can beans, drained, rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tomatoes, deseeded and finely chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 zucchini, finely chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 green shallots, thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">80 g feta, crumbled<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">40 g pitted and chopped kalamata olives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup chopped fresh parsley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp finely grated lemon rind<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">200 g grape tomatoes, halved<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 g baby rocket<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp balsamic vinegar<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Directions<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 200\u00b0C.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Line a baking sheet and place the peppers on it. Put the tray and peppers in the oven and allow to roast for 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a large bowl, add the beans, chopped tomato, zucchini, green shallot, feta, olives, parsley, and lemon rind and toss until combined.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take the peppers out of the oven, drain any liquid from them, and stuff them with the ingredients from step 3.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put back in the oven and allow to bake for 15 to 20 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a small bowl, make a tomato salad with halved tomatoes, baby rocket, and vinegar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the peppers are cooked, serve with the tomato salad.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 4 servings (<\/span><a href=\"https:\/\/www.taste.com.au\/recipes\/mediterranean-stuffed-capsicums\/dROZ9v7D?r=healthy\/w20lyz1y\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 202, Fats: 7.7 g, Carbs: 22.9 g, Protein: 10.9 g<\/span><\/i><\/p>\n<p><b>Total Intake for the Day:<\/b><span style=\"font-weight: 400;\"> Calories: 494, Fats: 13.7 g, Carbs: 49.4 g, Protein: 24.9 g<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p style=\"text-align: center;\"><b>Day 2<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If for whatever reason you don\u2019t consume meat, here\u2019s what a full-day 500-calorie meal plan vegetarian diet could look like. Note that breakfast is also not an option on this day.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Lunch &#8211; Cabbage Soup<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups chopped onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup chopped carrot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup chopped celery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup chopped green bell pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 large cloves garlic, minced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 cups sliced cabbage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp tomato paste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp minced chiles in adobo sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp ground cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp ground coriander<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cups low-sodium vegetable broth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cups water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 (15 ounces) cans of low-sodium pinto or black beans, rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be tsp salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup chopped fresh cilantro, plus more for serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp lime juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diced avocado for garnish<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Directions<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat oil in a large pot then add the onions, carrot, celery, pepper, and garlic. Stir to combine and cover the pot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow these to cook while stirring occasionally until the ingredients become soft. Once softened, add your tomato paste, chiles, cumin, and coriander. Stir to combine and allow to cook for another minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the broth, water, beans, and salt, then cover the pot and bring everything to a boil over high heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once boiling, reduce the heat, uncover the pot slightly, and let the pot simmer for approximately 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take off the heat, stir in the lime and cilantro, and serve with a garnish of diced avocado.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 8 servings (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/256474\/mexican-cabbage-soup\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 167, Fats: 4 g, Carbs: 27 g, Protein: 7 g<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><strong>Dinner &#8211; Rice with Baked Aubergine<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 aubergines &#8211; halved lengthways<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp sesame oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd tbsp white miso<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp mirin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tbsp honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">250 g cooked brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp sesame seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 spring onions &#8211; finely sliced<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Directions<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 200\u00b0C.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Score the aubergine flesh in a deep criss-cross pattern and brush it with sesame oil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the aubergines cut side down on a lined baking sheet and place them in the oven, allowing them to cook for 15 to 20 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a small bowl, combine your miso, mirin, honey, and 1 tbsp water. Take the aubergines out of the oven, turn them cut side up, and brush this mixture on them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the aubergines back in the oven and let them cook for another 15 to 20 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn the grill on to high and grill the vegetables for 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove and serve over some warm rice with a garnish of spring onions and sesame seeds.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 2 servings (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/sticky-miso-aubergine-traybake\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 339, Fats: 10 g, Carbs: 48 g, Protein: 9 g<\/span><\/i><\/p>\n<p><b>Total Intake for the Day:<\/b><span style=\"font-weight: 400;\"> Calories: 506, Fats: 14 g, Carbs: 75 g, Protein: 16 g<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-improve-metabolic-flexibility\/\">How To Improve Metabolic Flexibility?<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=500_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71394\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-1024x640.png\" alt=\"500 Calorie Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_snack_is_500_calories\"><\/span><strong>What snack is 500 calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are many unassuming snacks that are around 500 calories. However, if you\u2019d like healthy snacks that are close to this number, <a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-snacks\/\">protein snacks<\/a> are a great option. Avocado toast, yogurt with nuts or dried fruit, or 2 cups of fortified milk are a good place to start (<\/span><a href=\"https:\/\/www.kentcht.nhs.uk\/leaflet\/high-calorie-snacks\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_eggs_are_500_calories\"><\/span><strong>How many eggs are 500 calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">FDC,<\/span><\/i><span style=\"font-weight: 400;\"> one whole boiled or poached egg contains 71.5 kcal. Therefore, to consume 500 calories from boiled eggs, you would need to eat around 7 eggs (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2707154\/nutrients\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Remember, how you make the egg changes the calorie count. For example, making the same egg with butter makes a single egg 106 kcal, which means you\u2019d need to consume slightly fewer than 5 eggs to reach 500 calories (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2707159\/nutrients\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_does_500_calories_of_potatoes_look_like\"><\/span><strong>What does 500 calories of potatoes look like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This depends on the size of the potato. For example, 1 boiled medium-sized <a href=\"https:\/\/betterme.world\/articles\/smashed-potatoes-air-fryer\/\">potato<\/a> (170 g) is 214 kcal, which means you need to eat 2.3 potatoes to reach 500 kcal. On the other hand, 1 boiled baby potato (60g) is 75.6 kcal, which means you need to eat 6.6 potatoes to consume 500 kcals (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2709385\/nutrients\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_rice_is_500_calories\"><\/span><strong>How much rice is 500 calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">FDC, <\/span><\/i><span style=\"font-weight: 400;\">1 cup (158 g) of cooked rice is 204 kcal (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2708402\/nutrients\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). This means that you need to eat 2.5 cups of <a href=\"https:\/\/betterme.world\/articles\/low-carb-rice\/\">rice<\/a> to consume 500 calories.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=500_Calorie_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As previously stated, a 500-calorie meal plan isn\u2019t something you should aim to follow if you want to lose weight. This energy intake is too little and will only cause more harm than good to your health and body. It\u2019s best to cut 500 kcal to 750 kcal from your average daily calorie intake as this will lead to weight loss without the unwanted side effects.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re doing the 5:2 intermittent fasting eating plan, as a woman, consuming 500 calories on non-consecutive days is required while men require 600 calories. On such days, try to keep your diet as clean as possible by only consuming whole foods, eating more protein-rich meals, and staying hydrated. This will help with satiety to help you withstand hunger.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Generally, a 500-calorie meal plan isn\u2019t something anyone, regardless of age, sex, or level of physical activity, would be recommended to follow. According to the Dietary Guidelines for Americans 2020 &#8211; 2025, the least amount of calories a person can consume a day is 800 calories &#8211; and that\u2019s for babies aged 12 months (1). [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71776,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-71767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>500-Calorie Meal Plan: Is This Eating Plan Worth It for Weight Loss? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you considering \u2605 500 CALORIE MEAL PLAN \u27a4? Before you start, read this article to learn if such an eating plan is truly worth it for your weight loss goals.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"500-Calorie Meal Plan: Is This Eating Plan Worth It for Weight Loss?\" \/>\n<meta property=\"og:description\" content=\"Are you considering \u2605 500 CALORIE MEAL PLAN \u27a4? Before you start, read this article to learn if such an eating plan is truly worth it for your weight loss goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-03T16:53:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4877-500-Calorie-Meal-Plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a8113f678ac00ba6ef539b1fa2fb66f1\"},\"headline\":\"500-Calorie Meal Plan: Is This Eating Plan Worth It for Weight Loss?\",\"dateModified\":\"2025-04-03T16:53:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/\"},\"wordCount\":2482,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4877-500-Calorie-Meal-Plan.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Generally, a 500-calorie meal plan isn\u2019t something anyone, regardless of age, sex, or level of physical activity, would be recommended to follow. According to the <\/span><i><span style=\\\"font-weight: 400;\\\">Dietary Guidelines for Americans 2020 - 2025, <\/span><\/i><span style=\\\"font-weight: 400;\\\">the least amount of calories a person can consume a day is 800 calories - and that\u2019s for babies aged 12 months (<\/span><a href=\\\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Clearly, if even infants shouldn\u2019t eat only 500 kcals a day, surely adults shouldn\u2019t try it. However, even the strictest of rules can have exceptions. For people doing the intermittent fasting (IF) 5:2 diet, surviving on 500 calories a day for women and 600 calories a day for men - twice a week - is something that is required.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to learn more about this diet and how to do it safely.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Good 500-Calorie Meal Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A good 500-calorie meal plan is made up of healthy whole foods. The ingredients that make up meals for such a meal plan should come from healthy fats, lean animal or plant-based proteins, and whole grains. You should also try to consume lots of fruits and vegetables for extra antioxidants and fiber.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is a 500-Calorie Meal Plan Safe?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There isn\u2019t a straight yes or no answer to this as the safety of such a meal plan depends on how it\u2019s done.\u00a0<\/span>\\r\\n\\r\\n<strong>When it comes to weight loss, progress is made by inches, not miles, so it's much harder to track and a lot easier to give up. 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Before you start, read this article to learn if such an eating plan is truly worth it for your weight loss goals.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"500-Calorie Meal Plan: Is This Eating Plan Worth It for Weight Loss?","og_description":"Are you considering \u2605 500 CALORIE MEAL PLAN \u27a4? Before you start, read this article to learn if such an eating plan is truly worth it for your weight loss goals.","og_url":"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-04-03T16:53:53+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4877-500-Calorie-Meal-Plan-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a8113f678ac00ba6ef539b1fa2fb66f1"},"headline":"500-Calorie Meal Plan: Is This Eating Plan Worth It for Weight Loss?","dateModified":"2025-04-03T16:53:53+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/"},"wordCount":2482,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/500-calorie-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4877-500-Calorie-Meal-Plan.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Generally, a 500-calorie meal plan isn\u2019t something anyone, regardless of age, sex, or level of physical activity, would be recommended to follow. According to the <\/span><i><span style=\"font-weight: 400;\">Dietary Guidelines for Americans 2020 - 2025, <\/span><\/i><span style=\"font-weight: 400;\">the least amount of calories a person can consume a day is 800 calories - and that\u2019s for babies aged 12 months (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Clearly, if even infants shouldn\u2019t eat only 500 kcals a day, surely adults shouldn\u2019t try it. However, even the strictest of rules can have exceptions. For people doing the intermittent fasting (IF) 5:2 diet, surviving on 500 calories a day for women and 600 calories a day for men - twice a week - is something that is required.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to learn more about this diet and how to do it safely.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Good 500-Calorie Meal Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A good 500-calorie meal plan is made up of healthy whole foods. The ingredients that make up meals for such a meal plan should come from healthy fats, lean animal or plant-based proteins, and whole grains. You should also try to consume lots of fruits and vegetables for extra antioxidants and fiber.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is a 500-Calorie Meal Plan Safe?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There isn\u2019t a straight yes or no answer to this as the safety of such a meal plan depends on how it\u2019s done.\u00a0<\/span>\r\n\r\n<strong>When it comes to weight loss, progress is made by inches, not miles, so it's much harder to track and a lot easier to give up. 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