This 500 Calorie Diet Plan offers for Women a rounded meal plan where each meal is the same calorie count. In this 10 Day meal-plan you will be eating 500 more calories than the recommended amount of calories to control your weight.
500 Calorie Diet Plan for Women For 10 Day
DAY 1 ------------------------------------------------------
Breakfast 142 calories
Half a tub of cottage cheese (100g, 78 calories)
One sliced pear (100g, 40 calories)
One fresh fig (55g, 24 calories)
Dinner 341 calories
Sashimi: 3-5 pieces salmon (100g, 180 calories) and tuna (100g, 136 calories) – served with soy sauce, wasabi and ginger 1 tangerine (70g, 25 calories)
Daily total: 483 calories
DAY 2 -----------------------------------------------------
Breakfast 197 calories
Porridge made with 40g oats (160 calories) and water. Top with 145g of blueberries (37 calories)
Dinner 306 calories
Chicken stir-fry: cut chicken fillet cut into strips (140g oz, 148 calories). Fry in a non-stick pan in a tsp olive oil (27 calories) with a tsp finely chopped ginger (2 calories), a tbsp chopped coriander (3 calories), clove of crushed garlic (3 calories), 2 tsp soy sauce (3 calories) and half a squeezed lemon (1 calorie) until browned and sealed, adding water if chicken sticks. Add a handful sugar snap peas (50g, 12 calories), 100g finely sliced cabbage (26 calories) and 2 carrots cut into thin strips (160g, 56 calories), and cook for 5-10 more minutes until the chicken is cooked, adding water if necessary 1 tangerine (70g/2.5 oz, 25 calories)
Daily total: 494 calories
DAY 3 ----------------------------------------------------
Breakfast 125 calories
1 boiled egg (61g, 90 calories)
Half a grapefruit (115g, 35 calories)
Dinner 375 calories
Vegetarian chilli: fry a clove of garlic (3 calories) and half a finely chopped red chilli in a tsp olive oil (27 calories). Add a pinch of cumin and 1 large or 4 small chopped mushrooms (20g, 3 calories) and cook for five minutes, adding water if it sticks. Add half a tin of chopped tomatoes (200g, 32 calories) and half a tin of kidney beans (200g, 200 calories), stir and simmer for 10 mins. Serve with 2 tbsp cooked wild brown rice (80g, 113 calories)
Daily total: 500 calories
DAY 4 ----------------------------------------------------
Breakfast 194 calories
Smoked salmon (112g, 159 calories)
1 plain Ryvita (35 calories) spread with a tsp light cream cheese (11 calories)
Dinner 303 calories
Thai salad: put 2 tbsp of Thai fish sauce (20 calories), the juice of one lime (20g, 1 calorie), a tsp sugar (16 calories), 2 sliced spring onions (20g, 5 calories) and 1 red chilli, finely chopped (1 calorie) into a bowl. Mix well. Add 10 small cooked prawns (30g, 30 calories) 2 grated carrots (160g, 56 calories) and 50g vermicelli noodles (194 calories), soaked according to instructions. Toss well
Daily total: 497 calories
DAY 5 -----------------------------------------------------
Breakfast 171 calories
Strawberry smoothie: blend a banana (100g, 95 calories), a pot of fat-free natural yoghurt (150g, 62 calories), a large handful of strawberries (50g,14 calories), a splash of water and some ice until thick and creamy. Serve immediately
Dinner 325 calories
Oven-baked smoked haddock: place a fillet of smoked haddock (200g, 202 calories) on a non-stick baking tray and roast for 15–20 minutes, until fish is cooked through. Serve with a poached egg (61g, 90 calories) and sprigs of lightly steamed tender stem broccoli (100g, 33 calories)
Daily total: 496 calories
Continue reading: DAY 6-10
This 500 Calorie Diet Plan for Women is taken from:
Source : The Fast Diet, Michael Mosley and Mimi Spencer, Short Books London
