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500 calorie meals7 daysVolume eating

A Week of 500 Calorie Meals

For people who prefer two big, satisfying meals a day instead of several small ones — and want to see what 500 calories of real food looks like.

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A Week of 500 Calorie Meals

If you like big plates and dislike constant snacking, this week is built for you: a lighter breakfast near 300 calories, then a 500-calorie lunch and a 500-calorie dinner, with small snacks adding roughly 100 across the day — about 1,400 to 1,450 calories in total.

Each 500-calorie meal follows the same formula: a generous protein, a measured grain or starch, and a large serving of vegetables. That is what makes 500 calories feel like a real meal rather than a snack, and it is a skill you can apply to any calorie target.

Portion guide

Lunch and dinner are each built at roughly 500 calories. To move the day up to 1,800, add 1 oz (28 g) of protein and 1/4 cup (45 g) of grains to both main meals. To move down toward 1,300, trim grains by 1/4 cup (45 g) per meal and drop the snacks.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Monday

1420 kcal

Breakfast

Greek yogurt with granola and berries300

3/4 cup (170 g) Greek yogurt, 1/4 cup (30 g) granola, 1/2 cup (75 g) berries

P 22 g · C 38 g · F 6 g

Lunch

Chicken burrito bowl500

4 oz (113 g) chicken, 3/4 cup (135 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce, 1/4 avocado (35 g)

P 38 g · C 54 g · F 14 g

Dinner

Baked salmon with rice and broccoli500

5 oz (142 g) salmon, 3/4 cup (135 g) brown rice, 2 cups (200 g) broccoli, 1 tsp olive oil

P 38 g · C 44 g · F 18 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Cucumber with hummus45

1 cup (120 g) cucumber, 1 tbsp (15 g) hummus

P 2 g · C 5 g · F 3 g

Tuesday

1405 kcal

Breakfast

Overnight oats with banana300

1/2 cup (40 g) oats, 3/4 cup (180 ml) milk, 1/2 banana (60 g), 1 tsp chia

P 14 g · C 46 g · F 7 g

Lunch

Turkey hummus wrap500

1 large tortilla (70 g), 4 oz (113 g) turkey, 3 tbsp (45 g) hummus, spinach, tomato, cucumber

P 36 g · C 50 g · F 18 g

Dinner

Turkey chili with rice500

2 cups (480 g) turkey chili, 1/2 cup (90 g) brown rice

P 40 g · C 54 g · F 12 g

Snacks

Orange60

1 small orange (140 g)

P 1 g · C 15 g · F 0 g

Cucumber with hummus45

1 cup (120 g) cucumber, 1 tbsp (15 g) hummus

P 2 g · C 5 g · F 3 g

Wednesday

1405 kcal

Breakfast

Veggie egg scramble with toast300

2 eggs, spinach, tomato, 1 slice (28 g) toast, 1 tsp olive oil

P 17 g · C 24 g · F 16 g

Lunch

Chicken quinoa bowl500

4 oz (113 g) chicken, 3/4 cup (130 g) quinoa, 1 cup (150 g) roasted vegetables, 1 oz (28 g) feta, 1 tbsp (15 ml) vinaigrette

P 38 g · C 42 g · F 18 g

Dinner

Tofu vegetable curry with rice500

2 cups (480 g) tofu curry, 3/4 cup (135 g) brown rice

P 26 g · C 58 g · F 18 g

Snacks

Air-popped popcorn60

3 cups (24 g) popcorn

P 3 g · C 12 g · F 1 g

Carrots45

1 cup (110 g) carrots

P 1 g · C 10 g · F 0 g

Thursday

1395 kcal

Breakfast

Banana protein smoothie300

1 scoop (30 g) whey, 1 banana (118 g), 1 cup (240 ml) almond milk

P 27 g · C 38 g · F 4 g

Lunch

Lentil soup with pita and salad500

2 cups (480 g) lentil soup, 1 pita (60 g), side salad with 1 tsp olive oil

P 26 g · C 72 g · F 11 g

Dinner

Beef tacos with beans500

3 corn tortillas (75 g), 4 oz (113 g) lean beef, 1/2 cup (90 g) black beans, lettuce, salsa, 3 tbsp (45 g) yogurt

P 38 g · C 46 g · F 17 g

Snacks

Grapes75

3/4 cup (110 g) grapes

P 1 g · C 19 g · F 0 g

Cucumber20

1 cup (120 g) cucumber

P 1 g · C 4 g · F 0 g

Friday

1415 kcal

Breakfast

Cottage cheese with peaches300

1 cup (226 g) cottage cheese, 1/2 cup (80 g) peaches, 6 almonds (8 g)

P 28 g · C 18 g · F 12 g

Lunch

Quinoa chickpea bowl500

1 1/4 cups (213 g) quinoa, 3/4 cup (130 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing

P 20 g · C 66 g · F 16 g

Dinner

Chicken stir-fry with rice500

5 oz (142 g) chicken, 2 1/2 cups (250 g) vegetables, 3/4 cup (135 g) brown rice, 1 tbsp (15 ml) teriyaki

P 44 g · C 50 g · F 11 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Almonds40

6 almonds (8 g)

P 1 g · C 1 g · F 4 g

Saturday

1450 kcal

Breakfast

Veggie omelette with toast300

1 egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast

P 24 g · C 22 g · F 14 g

Lunch

Chicken Caesar salad with pita500

5 oz (142 g) chicken, romaine, 2 tbsp (30 ml) light Caesar, 2 tbsp (15 g) parmesan, 1/2 pita (30 g)

P 46 g · C 30 g · F 20 g

Dinner

Baked cod with potatoes and green beans500

6 oz (170 g) cod, 1 1/4 cups (190 g) potatoes, 2 cups (200 g) green beans, 1 tsp olive oil

P 42 g · C 48 g · F 12 g

Snacks

Strawberries70

1 1/2 cups (225 g) strawberries

P 1 g · C 18 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Sunday

1420 kcal

Breakfast

Peanut butter banana toast with yogurt300

1 slice (28 g) toast, 1 tbsp (16 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt

P 20 g · C 34 g · F 13 g

Lunch

Greek chicken pita with tabbouleh500

5 oz (142 g) chicken, 1 pita (60 g), 2 tbsp (30 g) tzatziki, 1/2 cup (90 g) tabbouleh

P 44 g · C 54 g · F 14 g

Dinner

Turkey meatballs with spaghetti squash500

6 oz (170 g) turkey meatballs, 3 cups (450 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan

P 46 g · C 38 g · F 17 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Air-popped popcorn60

2 cups (16 g) popcorn

P 2 g · C 12 g · F 1 g

What to buy this week

  • •Chicken breast, 2 lb (907 g); salmon and cod fillets; 1 lb (454 g) lean ground beef
  • •93% lean ground turkey, 1 lb (454 g); deli turkey
  • •Eggs and egg whites; Greek yogurt, 2 tubs; cottage cheese, 1 tub; feta, parmesan, string cheese
  • •Lentils, chickpeas, black beans; quinoa, brown rice, oats, tabbouleh, granola
  • •Tortillas, pitas, whole-grain bread, popcorn
  • •Vegetables: romaine, spinach, tomatoes, cucumbers, carrots, broccoli, green beans, mushrooms, potatoes, spaghetti squash, onions
  • •Fruit: apples, bananas, oranges, grapes, berries, peaches; hummus, tahini, peanut butter, olive oil, salsa, marinara, tzatziki, teriyaki

Food swaps

Instead ofTryWhy
4 oz (113 g) chicken4 oz (113 g) turkey or 1 cup (198 g) lentilsKeeps the meal at 500 calories.
3/4 cup (135 g) brown rice3/4 cup (130 g) quinoa or 1 1/4 cups (190 g) potatoesSwap starches one for one.
1/4 avocado (35 g)1 1/2 tbsp (24 g) hummusSaves about 25 calories.
3 tbsp (45 g) hummus1/4 cup (60 g) salsa mixed with Greek yogurtMore volume, fewer calories.

Frequently asked questions

Can I lose weight eating 500 calorie meals?

Yes, as long as your daily total stays in a deficit. This week combines two 500-calorie meals with a lighter breakfast and small snacks for roughly 1,400 to 1,450 calories a day, which supports steady loss for many adults.

Will two big meals keep me full?

Most people find them more satisfying than several small meals, because protein, beans and vegetables take up real space in the stomach. If hunger spikes, add extra non-starchy vegetables first — they cost very few calories.

What if I need more than 1,400 calories?

Keep the 500-calorie structure and add a larger breakfast, a third snack, or an extra ounce of protein and a quarter cup of grains at both main meals. The formula scales easily to 1,800 or 2,000 calories.

Related plans & recipes

500 Calorie Meals→1200 Calorie Meal Plan→1500 Calorie Meal Plan→Low Calorie Dinners→Under 400 Calorie Recipes→7 Day Diet Plan for Weight Loss→

Compare calorie tiers

1200 Calorie Meal Plan1400 Calorie Meal Plan1500 Calorie Meal Plan1600 Calorie Meal Plan1800 Calorie Meal Plan2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.