Wondering what you can eat on a 500-calorie fast day? You’re not alone! Sticking to this limit might seem challenging, but with the right foods, you can enjoy tasty, nutritious meals that keep you feeling full and satisfied. In this guide, we’ve got a variety of simple, low-calorie meal ideas that will make your fast days easier and more enjoyable. Dive in and discover how to make the most out of your 500 calories a day with SuperFastDiet!
Some people actually delay giving intermittent fasting a try for fear of being hungry, but in fact 500 calories can be a lot of food. Read on to hear what 3 women eat on their 500 calories fast days, not only to lose weight, but also to stay full – and enjoy every mouthful!
Victoria’s Fast Day
Vic is rather good at fasting. In fact she’s one of the co-founders of SuperFastDiet! Who better to share her fast day food diary with us!
Vic says the secret is to being prepared and to know your go-to low cal food and drinks, saying a lot of people forget about the drinks but it really helps to keep you full. Here’s a sample from her food diary for a hot day when she focused on staying hydrated and saved up most of her calories for the cooler night:
Breakfast:
- Tea and milk – half cup allowance for day – 60 calories
- Long black iced coffee – 0 calories
Lunch:
- Watermelon – 1 cup – 46 calories
- La Zuppa minestrone (or equivalent pre-packaged soup) – 38 calories
- Snack – miso soup – 34 calories
Dinner:
- Salmon (frozen) – 133 calories
- Corn on cob – 63 calories
- Carrot – 25 calories
- Capsicum roast in oven – 11 calories
- Half a potato oven baked in wedges – 82 calories
- Drinks – Pellegrino, infused Twinings , Frantelle sparkling water and Nexba sugar-free tonic water for wine o’clock!
TOTAL FOR THE DAY: 492 calories
Gen’s Fast Day
Gen is also the co-founder of SuperFastDiet and has mastered the art of the 500 calorie fast day – in fact she has lost 35kgs throughout her journey! Gen says she’s found it easy to pack a stack of food into her fast day – and has some favourites including omelettes and konjac noodles.
Here’s a sample of her food diary:
Breakfast:
- An omelette with 1 egg and another egg white with 1 tomato and 1 cup mushrooms – 115 calories
Morning tea:
- 1 small apple – 50 calories
Lunch:
- 2 corn thins with low fat cheese, and turkey slices x 2 – 136 calories
Afternoon tea:
- Chicken broth – 0 calories
Dinner:
- Fish with konjac pasta mixed with vegetables and stock – Â 200 calories
TOTAL FOR THE DAY: 501 calories
Mary-Anne’s Fast Day
Mary-Anne has lost 23kgs on SuperFastDiet and says she finds 500 calories a day easy – although at first she was afraid she’d never be able to do it, fearing she’d be too hungry. Mary-Anne now has her fast days down pat and has shared not one but two days from her food diary here:
Day 1:
Breakfast:
- 1 boiled egg – 70 calories
- Tea or coffee with dash of almond milk – 10 calories
Lunch:
- Angel hair konjac noodles, 8 prawns, green veggies with chilli, lime and soy – 160 calories
Dinner:
- 3 turkey meatballs, ¼ jar pasta sauce and zucchini zoodles, 1 tbs parmesan – 220 calories
- ½ cup grapes – 31 calories
TOTAL FOR THE DAY: 491 calories
Day 2:
Breakfast:
- 1 piece wholegrain toast, 1 sliced tomato with cracked pepper and salt, tea with dash of almond milk – 110 cals
Lunch:
- 1 serve low cal chicken soup – 100 cals
Dinner:
- 1 cup cauliflower rice, ½ onion, 1 cup sliced mushrooms, 1 carrot, 8 prawns, 1 tsp. olive oil, ½ chilli – fried in wok – 282 cals
TOTAL FOR THE DAY: 492 calories
Sounds easy enough right?
But what if you don’t have all of those things handy? Preparation is key, so here’s a bonus shopping list as made by all three women to help you not only breeze through fast days, but have great options in your kitchen all the time.
BONUS SHOPPING LIST:
- Wholegrain bread
- Eggs
- Salmon
- Tomatoes
- Green salads
- Mangoes
- Cauliflower (preferably riced)
- Onion
- Carrots
- Celery
- Zucchini
- Mushrooms
- Grapes
- Prawns
- Bacon
- Chicken drumsticks
- Turkey mince
- Tzatziki
- Hummus
- Salt and Vinegar rice crackers
- Konjac noodles and rice
- Chilli
- Lime
- Soy sauce
- Pasta sauce- jar
- Lo cal soups
- Kaleslaw
- Parmesan
- Turkey meatballs
- Ham
- Mixed berries
- Greek yoghurt
- Taco sauce/salsa as the family would have
- Stock and spices as required
Ready to give it a try yourself? Try SuperFastDiet today!
