500 Calorie High Protein Meal Plan

Here's a 7-day sample week averaging 52g protein a day. Build your own day below, or jump to the full week.

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 500 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 500 Calorie diet, consult with a healthcare professional to ensure it's safe for you.
  • Focus on nutrient density: With fewer Calories, it's crucial to maximize the nutritional value of every meal.
  • Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 500 Calorie High Protein Meal Plan

This 500 Calorie High Protein Meal Plan averages 52g protein a day over seven days, 41% of its Calories. It gives you three meals and a snack a day, averaging 498 Calories with 18g fat and 36g carbs (including 9g of fiber). That's about 13g of protein at each meal and snack.

Use this 7-day high protein plan in my account

How It Differs from the Standard 500 Calorie Plan

The High Protein plan cuts carbs from 49g to 36g a day and raises protein from 39g to 52g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 44g of protein or more at 500 Calories. This one averages 52g (41%).

Daily averageHigh Protein planStandard plan
Calories498501
Protein52g39g
Fat18g18g
Carbs36g49g
Net carbs27g36g
Fiber9g13g

Want a little more? See the 600 Calorie High Protein Meal Plan.

See all our High Protein meal plans. Not following a specific diet? See the 500 Calorie Meal Plan.

Browse Other 500 Calorie Diet Plans