500 Calorie Day Example

The total calories of the meals shown is 481 calories. If you add 1/2 oz.. of half and half in your coffee or tea, then add 20 calories, (1.8 gm carbohydrate, 0.5 gm fat, 0.5 gm protein).

Breakfast: Scrambled Egg, Salsa and Pork Pan Sausage Breakfast154Cslories

154 Calories

  • 9 gm Fat
  • 3 gm Carbohydrates
  • 13 gm Protein

Ingredients:

  • 1 Egg Large
  • 1 oz. Center Cut Pork Loin sausage (Fat trimmed homemade)
  • 2 Tbs. Salsa
  • Popcorn Salt (for nonfat butter flavor)
  • Zesty Cheddar Cheese Seasoning (zero calorie) In a non stick frying pan fry pan sausage. Add scrambled egg and salsa and seasoning.

Lunch: Beef (strained Soup Bone), Cabbage, Mushrooms, Carrots, For Two Lunch

(180 Calories) each serving

  • 5 gm Fat
  • 10 gm Carbohydrates
  • 19 gm Protein

    • Ingredients:

  • 1 cup Soup Bone Meat
  • 10 oz. cabbage
  • 4 oz. carrots
  • 3 oz. Mushrooms
  • 1 Beef Bullion cube

Combine ingredients to sauce pan, add water, dry herbs to suit and boil for 10 minutes or less.

(Note: 2 Kim's Deli Pops will add 20 calories, 4 grams Carbohydrates, 0 fats, 0 proteins).

Dinner: Tilapia. Baby Spinach, Zucchini For Two Talipia

(147.5 Calories) each serving

  • 6.5 gm fat
  • 37.5 gm Carbohydrates
  • 33 gm Protein

Ingredients:

  • 3.5 oz. Fish (each filet)
  • 15 oz. Zucchini
  • 10.5 oz. Fresh Baby Spinach

Steam the Zucchini and Spinach garnish with popcorn salt, Broil the Fish with dry seasoning.

Dessert: Sugar free Jell-O topped with Yogurtjello yogert

(50 Calories)

  • 2.5 gm Fat
  • 11.5 gm Carbohydrates
  • 5 gm Protein

Ingredients

  • 1/2 cup Sugar Free Jell-O
  • 2+ Tbs regular Yogurt to bring total to 50 Calories

Discuss any Diet Plan with your Doctor.