Food Choices - The 500 Calorie Per Day Diet

The total daily calorie intake during the Core and Transition Phases should not exceed 500 calories, made up of the foods described below :



Eat 2 servings anytime during the day, but not at the same time. Meat can be cooked by boiling, grilling or broiling, but don't use any additional fat or oils during cooking. Serving size : One serving is 3 1/2 oz (100 grams). weighed raw. Remove all visible fat first. Use a food scale to help get the correct weight.

Allowed Items:

Beef and veal choices. Veal is your best choice. American beef is typically heavily marbled with fat that's impossible to remove, so if you must use American beef, don't use ground beef. Instead, get whole cuts that are extra lean, at least 95%.

Chicken choices. Boneless, skinless chicken breast only.

Fish Choices. You can use crab, crayfish, lobster, shrimp, or any fresh whitefleshed fish. Salmon, eel, tuna mackerel, herring and dried or pickled fish are NOT allowed. However, white albacore tuna packed in water may be used.



Eat 2 servings anytime during the day, but not at the same time. Best if eaten with protein servings.

Serving size : One serving is 2 cups for leafy greens and 1 cup for the other vegetables.

Allowed items : Asparagus, beet greens, cabbage, celery, chard, chicory greens, cucumber, fennel, green salad, onion, red radishes, spinach, or tomato (1 medium sized). One item per serving. NO mixing of vegetables to create one serving.



Eat 2 items anytime during the days, but not at the same time.

Serving Size : Varies depending on the fruit.

Allowed items : One apple, a handful of strawberries, one medium orange, or one half of a grapefruit. Small apples actually have more calories than large ones, so two small apples do not equal one regular apple. Be sure to eat all the flesh of an orange or grapefruit; do not squeeze it for the juice only. Use only fresh fruit, not frozen, dried, or canned. Don't substitute other fruits even if they are low in calories. The chemical makeup of other fruits interfere with how your excess fat will be eliminatied.



Eat 2 items anytime during the day, but not at the same time.

Serving size : One grissini (breadstick) or one Melba toast.

Allowed items : Only two types of starch are allowed - grissini breadsticks and Melba toast. The Melba and grissini are to be of equal weights, so check packages for portion sizes, weights, and calorie counts.



It is recommended that you drink at least 2 quarts (8 cups) per day of the following allowed items : Non-caloric drinks without sugar (check labels carefully) at any time during the day in any quantity. Water, herbal tea, green tea, black tea, and coffee without sugar are permitted. You may sweeten drinks with saccharine or stevia, a natural sugarless sweetener. The juice of one lemon per day is allowed, and one tablespoon of milk is allowed once a day. Yerba mate tea is highly recommended for those having trouble with hunger.

NOT Allowed : Do not use any sweetener other than saccharine or stevia. Do not use non-dairy creamer or other substitutes. Alcoholic drinks are not allowed.



Allowed items : Salt, pepper, vinegar, mustard powder, sweet basil, garlic, parsley, thyme, marjoram, and most other herbs and spices. The juice of one lemon or line is allowed per day. If you use salt, try to use about the same amount each day. A sudden increase in salt may cause water retention.

NOT Allowed : Do not use butter. Do not use ANY type of oil. Do not use commercial dressings. Sugar, fat and oil in any formare not allowed. Sweeteners like spartame, nutrisweet, acesulfame, sucralose, splenda, or any other chemicalized sugars as sweeteners are not allowed. Truvia is also no allowed as it contains a type of sugar, fats and oils. Do not use butter. Do not use any type of oil including fish oil, olive oil, butter coconut oil, cooking oil, palm oil, etc.

Looking for a way to spice up your dinner while on a diet? Try this delicious recipes!


Chicken Adobo

1 chicken breast-boneless, skinless
1 / 4 cup cider vinegar
1 / 4 cup low sodium soy sauce
1 / 4 diced onion
1 chopped garlic clove
1 bay leaf
1 / 4 tsp. ginger
pepper (optional)
coocking spray (optional)

Directions :
Marinate the chicken in soy sauce, vinegar and ginger to make it flavourful. Cook onions and garlic until slightly tender. Add vinegar, soy sauce, bay leaf and ginger. Cook on medium heat for 3 minutes or until the sauce becomes bubbly. Reduce the heat and add the chicken. Cook for another 10 to 15 minutes. Simmer sauce more if needed to be thickened.

Paksiw na Tilapia

1 whole Tilapia, cleaned and cut into serving pieces
1 and 1 / 2 cups of cold water
1 / 4 cup distilled white vinegar
1 large bell pepper, cut into squares
1 / 2 medium onion, halved and quartered
3 cloves of garlic, sliced or crushed
1 tsp. salt
1 / 4 tsp. ground black pepper

Directions :
On the bottom of the pot or skillet, arrange bell peppers, onion, garlic and ginger in one even layer. Add fish slices next, placing them in a single layer as well. Add water and vinegar. Season with salt and pepper. Cover and bring to a boil. Once it starts boiling, turn down the heat to a medium low and simmer fish until most of the water has evaporated around 12 - 15 minutes. While fish is cooking, scoop some of the liquid and pour into fish. Do it a couple of times, and then put the lid back on to finish cooking.

Chicken Cabbage Scramble

Saute in a non-stick skillet :
100 grams of chicken
2 cloves minced garlic

half a head of chopped Cabbage
1 tbsp. Organic Mustard
Homemade chicken or vegetable stock
Salt and pepper to taste

Directions :
Saute until liquid is gone.

Beef Caldereta

2 lbs. beef, cubed
3 garlic cloves, curshed and chopped
1 onion, finely chopped
2 cups beef broth
1 small red bell pepper, sliced
1 small green bell pepper, sliced
1 cup tomato sauce
1 / 2 cup liver spread or liver paste (processed using blender)
1 tsp. crushed chili or red pepper
3 large bay leaves
2 / 3 cup green olives

Directions :
Saute the onion and garlic. Add the beef. Cook for 5 minutes or until the color turns light brown. Add the dried bay leaves and crushed pepper, stir. Add the liver spread, stir. Pour in the tomato sauce and beef broth. Cook the beef until it becomes tender (about 30 minutes if using pressure cooker or 1 to 2 hours if using an ordinary pot). Put the green olives and bell peppers in the cooking pot. Stir and continue to cook for 5 mnutes more. Add salt and perpper to taste.

Beef Stuffed Tomato

1 lb. extra lean ground beef
4 large tomatoes
1 / 2 medium onion, chopped
2 stalks celery, chopped
1 small zucchini, grated
1 clove garlic, minced
1 tbsp. cumin
Salt and pepper to taste

Directions :
Preheat oven to 350 Degree Farenheit. Cut tops off tomatoes, scoop out pulp and reserve. Brown ground beef in a large skillet over medium heat. Add tomato pulp onion, celery, zucchini, garlic and seasonings. Cook and stir until vegetables are tender. Remove from heat. Lightly mist a shallow baking dish with olive oil pan spray and place each tomato into the baking dish. Stuff each tomato shell equally with the meat texture, spooning any left over into the bottom of the baking dish. bake for 20 minutes. Serve each with leftover meat from baking dish spooned arouynd the tomato.

Easy Grilled Tilapia

1 lb. fresh tilapia fillets
1 tbsp. olive oil
1 teaspoon smoke paprika
1 / 2 teaspoon garlic powder
1 / 2 teaspoon finely ground black pepper
Salt to taste

Directions :
Brush tilapia fillets with olive oil and coat well with remaining ingredients. Preheat your grill to medium high for 5 minutes with the lid closed. The tilapia will have a nice grill marks and flake easily with fork when done.
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