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Old 09-16-2012, 12:55 PM   #1
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Top five 500 cal days

List your top 5, 500 cal day meal plans.
I'm looking for some ideas that I can use as a go to when I'm struggling it would be nice to be able to pull these out in th morning and say " hey this is working for the experts, it so easy I have their prescription, I can do this today"
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Old 09-16-2012, 01:26 PM   #2
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I'll give you mine, but it's pretty basic:

Breakfast - None
Lunch - 3 oz. grilled chicken strips (I use Tyson or the kind from Aldi's) 110 calories,
3 oz. steamed broccoli or cauliflower - Calorie count will vary with the brand you use, but mine typically has 20-40 calories for 3-4 oz. So 30 calories. (I usually spray it all with I Can't Believe It's Not Butter - gives it a little flavor).
Supper - 2 large Boca Burgers (the ones at Sam's are larger than the ones at Walmart) - 200 calories
Cabbage, broccoli or cauliflower - some type of low calorie vegetable.

So that averages to about 400 calories, depending on your choice of vegetables.
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Old 09-16-2012, 01:36 PM   #3
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b: pumpkin shake: 1 cup almond milk (30), 1/4 cup pumpkin(20), walden farms sf pancake syrup, spices: blend with a couple of ice cubes: 50 cals

L: miracle rice, packet of wild salmon(70), one laughing cow wedge(30): 100 cals

s: one del monte pack of unsweetened peaches (25) 1/2 cup cottage cheese (80) 105

d: miracle rice plus one trader joes vegan pea soup (150)

dessert: sf fudgesicle: 40

a little less than 500. a few calories for a cup of coffee with coconut creamer if I want
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Old 09-16-2012, 02:19 PM   #4
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Start Date: 2/21/12- Low carb (199lbs) 3/28/12 JUDDD (189lbs)
B- Cup of coffee with 1 tbs half and half= 20
3 tbs egg beaters= 25

L- 1 whole cucumber half peeled with SF rice vinegar and sea salt= 55

D- WW Santa Fe Chicken with miracle rice= 140

Bedtime snack- 2 wasa light crackers= 60
1 laughing cow wedge= 35

Total= 335 (that is my top limit on DDs)
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Old 09-16-2012, 02:26 PM   #5
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70 cal boca "original vegan" burger
45 cal low carb tortilla
total: 115

210 Wendy's chili
1 medium zucchini (31)
total: 241

100 calorie kettle corn microwave pack
sugar free fudgecicle (40)
total: 140

Grand total: 496

I probably should have more veg in there, but this down day plan is filling and satisfying for me. It is also super quick and low in prep/cook time, which is nice on down days.

Last edited by calichris; 09-16-2012 at 02:27 PM..
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Old 09-16-2012, 02:33 PM   #6
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These are great keep em coming!
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Old 09-16-2012, 03:40 PM   #7
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I, too, have pretty much the same foods on my DD's....

lots of black coffee at 2 kcals each and sometimes add FF half/half, usually just take it black.

Breakfast is either a Dukan pancake (1/4 cp egg whites with 1 TBS oat bran)
a 1/4 cup egg white (if I've got the hungries, 1/2 cup) omelet with veggies
(I'll get a few mushrooms and brown them up....keep in the fridge for later)
dice up a slice of onion, a couple of squash, or whatever I have on hand.
This week I made the ratatouille recipe over on the Rosedale recipes thread on the Golden Years forum
I may add an oz or so of deli turkey or chicken breast


Lunch...or a snack may consist of a couple celery sticks, carrot sticks, and perhaps a glass of tomato juice

Supper becomes either chicken broth with a few veggies added along with a couple ounces of chicken breast
or the cabbage, chicken and laughing cow stir fry....I sometimes turn it into a chinese dish by adding some chinese-unique veggies and soy sauce and if really hungry, I add the shirataki noodles.
or a mixed green salad with the ounce of chicken and all sorts of veggies...I use red wine vinegar or lemon juice only on DD's

Hope this helps...
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Last edited by Mssarge; 09-16-2012 at 03:43 PM..
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Old 09-17-2012, 02:31 PM   #8
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B - string cheese (2) 100c
L - cottage cheese/strawberries 145c
D - mushrooms/zucc/miracle rice/egg/turkey brat 230c

25 extra for something....
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Old 09-17-2012, 02:43 PM   #9
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WOE: Whatever plan keeps me around 150 lbs!
I rarely get to 500 and I'm all about ease and convenience. My typical DD looks something like this:

B: Black coffee (5)
L: Small Wendy's chili (210)
D: 4 oz lean protein (fish, chicken, etc.) and grilled or steamed vegetables (broccoli/cauliflower/egglplant, etc.) for around 150 calories.

If you wanted to get closer to 500, add some FF Greek yogurt and a small amount of berries or a low calorie protein shake for breakfast.

Another option I have sometimes for lunch is a Subway ham/turkey salad with just vinegar for dressing. That comes in at a whopping 110 calories if you don't get cheese or avocado.
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Old 09-18-2012, 11:54 AM   #10
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b chia milk (1 cup unsweetened almond milk, 3 drops stevia, 1 Tbsp organic chia seeds) >100cal
l 2% cultured cottage cheese and a veg like sliced cukes >120
d crockpot pork tenderloin 4oz cooked with sliced apple and shredded cabbage >225
snack carrot juice/gelatin/greek yogurt/vanilla/stevia popsicles (2) >60
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Old 09-19-2012, 06:22 AM   #11
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8am: 1 LC salsa tortilla, 3Tegg whites, 1sl nitrite free bacon, 1 hungarian wax pepper 118

noon: 4oz tillapia, 1 LC tortilla, 1T MiracleWhip Light, Lettuce and tomato 200

3: 1 mocha mousse (protein drink, gelatin, coffee, fiber, blended and divide into 4 tall glasses and refridgerate) 1 large strawberry 69

6: 3oz Miracle Noodles, 1/4c creamy vodka pasta sauce, 1T nutritional yeast 75

Leaves about 45 calories for bedtime snack
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Old 09-19-2012, 06:32 AM   #12
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These are do helpful, thanks!
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Old 09-19-2012, 09:04 AM   #13
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Quote:
Originally Posted by cici52 View Post
8am: 1 LC salsa tortilla, 3Tegg whites, 1sl nitrite free bacon, 1 hungarian wax pepper 118

noon: 4oz tillapia, 1 LC tortilla, 1T MiracleWhip Light, Lettuce and tomato 200

3: 1 mocha mousse (protein drink, gelatin, coffee, fiber, blended and divide into 4 tall glasses and refridgerate) 1 large strawberry 69

6: 3oz Miracle Noodles, 1/4c creamy vodka pasta sauce, 1T nutritional yeast 75

Leaves about 45 calories for bedtime snack
Cici, where does one find nutritional yeast. I looked at my local grocery store and at Whole Foods and couldn't find it, but admittedly may be looking in the wrong place.
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Old 09-19-2012, 10:41 AM   #14
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Quote:
Originally Posted by KeirasMom View Post
Cici, where does one find nutritional yeast. I looked at my local grocery store and at Whole Foods and couldn't find it, but admittedly may be looking in the wrong place.
I get mine at Harvest Health which is a local health food store. Looks like Lassen's might have it in Fresno.

Last edited by cici52; 09-19-2012 at 10:48 AM..
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Old 09-19-2012, 11:48 AM   #15
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Thanks! I never heard of Lassens, and will definitely be checking it out.
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Old 09-19-2012, 12:47 PM   #16
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They have it at most Whole Foods, Dawn. It's just in a "weird" spot where you would never find it! It's with the vitamins, protein powders, supplements and such--not where the food is. At my Whole Foods it was on the bottom shelf as well. LOL Mine came in a big can just like a whey powder-type can.
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Old 09-19-2012, 12:58 PM   #17
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Thanks Joyce. I actually wondered if it would be where the vitamins are and then thought, "Nah!" I looked in the spices, the flours, where the regular yeast is in the baking products, etc.
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Old 09-19-2012, 01:05 PM   #18
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LOL, I know! It's definitely not something you'd easily run across. You have to be looking and even then . . . .
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