500 Calorie Keto Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Keto diet, a low-carb, high-fat approach designed to induce ketosis, where your body efficiently burns fat for fuel, leading to potential weight loss and enhanced energy.
If you're looking for a 500 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, 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.
Today's Meal Plan
Breakfast
- Spinach Onion Scramble
1 serving
Lunch
- Lemon Parmesan Salad
1 salad
Dinner
- Simple Spicy Garlic Shrimp
1 serving
- Balsamic Asparagus
1 serving
Example Seven Day Plan
Here's a sample Keto meal plan with daily averages of 493 Calories, 37g protein, 30g fat, and 20g carbs (15g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Baked Eggs in Ham 1 serving
Lunch
- Mediterranean Chopped Salad 1 serving
Dinner
- Easy Sautéed Spinach 0.5 recipe
Snack
- Cottage cheese and salsa 1 serving
Day 2
Breakfast
- Korean-Style Steamed Eggs 1 serving
Lunch
- Turkey, Kale, and Goat Cheese Roll-Up 1 serving
Dinner
- Simple Spicy Garlic Shrimp 1 serving
- Zesty Tomato Soup 0.5 serving
Snack
- Keto Cinnamon Crunchies 1 serving
Day 3
Breakfast
- Baked Eggs in Ham 1 serving
Lunch
- Arugula Salad 1 serving
Dinner
- Broiled Sesame Cod 0.5 serving
- Tomato and Radish Salad 1 serving
Snack
- Simple Mixed Greens Salad 1 serving
Day 4
Breakfast
- Ham Egg and Mushroom Scramble 0.5 serving
Lunch
- Deli Beef and Sharp Cheddar Roll-Ups 1 serving
- Balsamic Arugula Salad 0.5 serving
Dinner
- Easy Sautéed Spinach 0.5 recipe
Snack
- Lebanese Fresh Thyme Tomato Salad 1 serving
Day 5
Breakfast
- Curry Scramble 1 serving
- Cantaloupe 1 slices
Lunch
- Turkey, Kale, and Goat Cheese Roll-Up 1 serving
Dinner
- Simple Spicy Garlic Shrimp 1 serving
- Tomato and Radish Salad 1 serving
Snack
- Keto Cinnamon Crunchies 0.5 serving
Day 6
Breakfast
- Baked Eggs in Ham 1 serving
Lunch
- Mediterranean Chopped Salad 1 serving
Dinner
- Easy Sautéed Spinach 0.5 recipe
Snack
- Cottage cheese and salsa 1 serving
Day 7
Breakfast
- Curry Scramble 1 serving
- Cantaloupe 1 slices
Lunch
- Turkey, Kale, and Goat Cheese Roll-Up 1 serving
Dinner
- Simple Spicy Garlic Shrimp 1 serving
- Tomato and Radish Salad 0.5 serving
Snack
- Keto Cinnamon Crunchies 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more