This 500 Calorie Diet Plan for Women is taken from:
Source : The Fast Diet, Michael Mosley and Mimi Spencer, Short Books London
DAY 6 -----------------------------------------------------
Breakfast 233 calories
Dipped apple: slice one apple (100g, 47 calories) and one mango (150g, 86 calories) and serve with 2 tbsp of half-fat crème fraîche ‘dip’ (100 calories)
Dinner 255 calories
Tuna, bean and garlic salad: put 140g canned cannellini beans (108 calories), 120g good-quality canned tuna in spring water (119 calories), 6 chopped cherry tomatoes (90g, 16 calories) and a generous handful of baby leaf spinach (30g, 8 calories) in a salad bowl. Mix well. Drizzle over a dressing made from 1 clove of crushed garlic (3 calories), the juice and zest of 1 lemon (1 calorie) and a splash of white wine vinegar
Daily total – 488 calories
DAY 7 -----------------------------------------------------
Breakfast 140 calories
1 boiled egg (90 calories)
A slice of ham (23g, 25 calories)
One tangerine (25 calories)
Dinner 358 calories
Mexican pizza: take 1 tortilla (55g, 144 calories) and top with 2 tbsp passata (5 calories), 3 small diced balls of light mozzarella (90g, 159 calories), and scatter with chopped vegetables: mushrooms, red pepper, courgette, red onion, aubergine, spinach are all OK (170g, 50 calories). Cook in hot oven for 5-10 minutes
Daily total – 498 calories
DAY 8 -----------------------------------------------------
Breakfast 256 calories
Scrambled eggs: add a splash of skimmed milk (15g, 5 calories) to 2 beaten eggs (180 calories) and scramble in a non-stick frying pan (no added oil or butter). Chop 50g smoked salmon (71 calories) and stir into the eggs
Dinner 238 calories
Roasted vegetable salad: mix together 10 cherry tomatoes (150g, 27 calories), with half a sliced courgette (50g, 9 calories), half a sliced aubergine (75g, 11 calories), 1 sliced red pepper (160g, 51 calories). Scatter with basil leaves (1 calorie) and drizzle with balsamic vinegar. Roast
in a hot oven for 20-–25 minutes. Serve with 2 tbsp Parmesan (20g, 90 calories) 2 tangerines (140g, 50 calories)
Daily total – 494 calories
DAY 9 ------------------------------------------------------
Breakfast 130 calories
1 small pot of natural fat-free yoghurt (150g, 62 calories)
70g blueberries (18 calories)
Two slices ham (46g, 50 calories)
Dinner 360 calories
Feta Niçoise: chop and mix together 1 egg (90 calories), a handful of lettuce (20g, 3 calories), a handful of cooked green beans (50g, 12 calories), and 100g chopped cucumber (10 calories). Top with 90g crumbled feta cheese (225 calories), six black olives (18g, 19 calories) and 1 tbsp
chopped parsley (1 calorie). Drizzle with white wine vinegar to serve
Daily total – 490 calories
DAY 10 ----------------------------------------------------
Breakfast 280 calories
100g grilled kipper (280 calories)
Dinner 217 calories
Fast-day Insalata Caprese: slice 3 small balls of low-fat mozzarella (90g, 159 calories) and place on a plate with 1 sliced beef tomato (150g, 27 calories). Scatter with fresh basil and drizzle with good-quality balsamic vinegar (3ml, 6 calories) 8 strawberries (96g, 26 calories)
Daily total – 497
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500 Calorie Diet Plan for Women day 1-5
