Fast Diet Plans


These fast diet plans are intended to direct you in what to eat on your fast days. I've included plans for 5 days for 500 calorie a day eaters (women) and plans for 5 days for 600 calorie a day eaters (men). 

500 Calorie plan, day 1


Breakfast (142 calories): 

Scant 1/2 cup low-fat cottage cheese (78 calories)
1 sliced pear (40 calories)
1 fresh fig (24 calories)

Dinner (352 calories): 

SASHIMI (327 calories):
3 to 5 pieces each of salmon (3.5 ounces/180 calories) and tuna sashimi (3.5 ounces/136 calories)
2 teaspoons soy sauce (2 calories) 
Wasabi
Pickled ginger (9 calories)
1 tangerine (25 calories) 

Daily Total: 494 calories

500 Calorie plan, day 2 


Breakfast (190 calories):

Oatmeal made with 1.4 ounces steel-cut oats (160 calories) and water
Scant 1/2 cup fresh blueberries (30 calories)

Dinner (306 calories): 

Chicken Stir-Fry (281 calories)
Cut a 5-ounces chicken breast fillet (148 calories) into strips. Stir-fry in a nonstick skillet in 1 teaspoon olive oil (27 calories) with 1 teaspoon finely chopped ginger (2 calories), 1 tablespoon chopped cilantro (3 calories), 1 clove garlic, crushed (3 calories), 2 teaspoon soy sauce (3 calories), and the juice of 1/2 lemon (1 calories) until the chicken is lightly browned. Add water if it sticks. 

Add 1/2 cup trimmed snow peas (12 calories), 1.5 cups shredded cabbage (26 calories), and 2 large carrots, for 5 to 10 minutes more, until the chicken is cooked through. Add water if necessary. 

1 tangerine (25 calories) 

Daily total: 496 calories

500 Calorie plan, day 3


Breakfast (125 calories): 

1 small boiled egg (90 calories)
1/2 grapefruit (35 calories) 

Dinner (371 calories): 

VEGETARIAN CHILI (258 calories)
Fry 1 clove garlic, chopped (3 calories), and 0.5 large fresh red chile, seeded and finely chopped (3 calories), in 1 teaspoon olive oil (27 calories) in a nonstick skillet. Add a pinch of ground cumin and 2 small white mushrooms or 1 large white mushroom, chopped (3 calories). Cook for 5 minutes, adding water if it sticks. 

Stir in 0.5 of a 14-ounce can chopped tomatoes with juice (32 calories) and scant 0.5 of a 14-ounce can kidney beans, rinsed and drained (190 calories). Simmer for 10 minutes. Serve with 0.5 cup cooked brown rice (113 calories) . 

Daily total: 496 calories. 

500 Calorie plan, day 4


Breakfast (178 calories): 

4 ounces smoked salmon (132 calories)
1 plain Ryvita cracker (35 calories) 
0.5 teaspoons low-fat whipped cream cheese (11 calories) 

Dinner (322 calories): 

THAI SALAD (322 calories) 
Soak 1.8 ounces rice vermicelli noodles (194 calories) in water according to package instructions. 

Combine 2 tablespoons Thai fish sauce (20 calories), the juice of 1 lime (1 calorie), 1 teaspoon sugar (16 calories), 2 scallions (white and green parts), trimmed and finely chopped (1 calorie) in a bowl. Mix well. Add 10 very small cooked and peeled shrimp (30 calories) and 2 large carrots, peeled and grated (55 calories). Drain the noodles and add. Toss well. 

Daily total: 500 calories. 

500 Calorie plan, day 5


Breakfast (171 calories): 

STRAWBERRY SMOOTHIE (171 calories)
Blend 1 small banana (95 calories), a generous 0.5 cup fat-free plain yogurt (62 calories), 7 strawberries (1-inch diameter), trimmed and hulled (14 calories), a splash of water, and some cracked ice until thick and creamy. Serve immediately. 

Dinner (325 calories): 

OVER-BAKED TILAPIA (202 calories) 
Preheat the oven or a toaster oven to 400F. Very lightly coat a small baking dish with cooking spray. Place a 7 to 8-ounce tilapia fillet (202 calories) in the dish and sprinkle with your favorite dried herbs or ground spices. Bake for 15 to 20 minutes, until cooked through. 

Serve with a small poached egg (90 calories) and 2/3 cup lightly steamed broccoli florets or chopped broccoli rabe (33 calories) 

Daily total: 496 calories

600 Calorie plan, day 1


Breakfast (283 calories): 

MUSHROOM AND SPINACH FRITTATA (245 calories)
Fry 1/2 medium onion, sliced (27 calories), in 1 teaspoon olive oil (27 calories) in a nonstick skillet until translucent. Add 2 small white mushrooms or 1 large white mushroom, chopped (3 calories), and cook until the mushrooms are barely tender. Add 1 loosely packed cup baby spinach (8 calories) and cook for 2 minutes more. Pour in 2 small eggs, beaten (180 calories). Cook undisturbed for 5 minutes, and finish under a hot broiler until the eggs are set. 

1 scant cup whole strawberries (38 calories) 

Dinner (312 calories): 

SEARED TUNA WITH GRILLED VEGETABLES (312 calories): 
Cut 1 small red bell pepper, stemmed and seeded (38 calories), and 1 small zucchini, trimmed (18 calories), into slices about 0.25-inch wide. Toss in a bowl with 1 teaspoon olive oil (27 calories). Season lightly. Heat a grill pan over medium-high heat and grill the vegetables 5 minutes per side, flipping the slices once. Serve on a plate and dress with a squeeze of lemon. 

In the same pan, grill 7-ounce tuna steak (229 calories), flipping once, until done to your taste. Plate with vegetables, with another squeeze of lemon. 

Daily total: 595 calories

600 Calorie plan, day 2 


Breakfast (288 calories)

2 small poached eggs (180 calories)
1 slice whole-grain toast (78 calories)
30 fresh raspberries (30 calories)

Dinner (304 calories) 

ROASTED SALMON WITH TOMATOES (279 calories) 
Preheat the oven or a toaster oven to 400F. Very lightly coat a small baking dish with cooking spray. In the dish, place a 5-ounce skinless salmon fillet (252 calories) with 10 cherry tomatoes (27 calories). Bake for 15 to 20 minutes, until the fish is cooked. 

Serve with 0.5 cup sliced steamed green beans (25 calories) 

Daily total: 592 calories

600 Calorie plan, day 3


Breakfast (308 calories):

BREAKFSAT MUESLI (308 calories)
Mix 2/3 cup old-fashioned rolled oats (201 calories) with 1 small apple, grated, including skin (47 calories). Stir in 2/3 cup skim milk (60 calories). Let soak briefly to soften. 

Dinner (292 calories): 

NO-CARB CAESAR SALAD (292 calories)
Heat a grill pan over medium-high heat. Grill 2 slices Canadian bacon (86 calories) for 4 to 5 minutes, flipping once. Set aside to cool, then coarsely chop. 

Cut a 5-ounce chicken breast fillet (148 calories) in half to make two thinner fillets. Grill for 3 to 4 minutes on each side, until cooked through. Cut into cubes. Place the chicken on a bed of about 2 cups chopped romaine lettuce (16 calories). Sprinkle with 1 tablespoon grated Parmesan cheese (22 calories) and drizzle with 1 tablespoon fat-free Caesar salad dressing (20 calories). Sprinkle the bacon over the top.

Daily total: 600 calories

600 Calorie plan, day 4


Breakfast (
340 calories): 

CHEESE AND TOMATO OMELET (290 calories)
Whisk together 2 small eggs (180 calories) and 1 tablespoon skim milk (5 calories). Cook undisturbed in a dry nonstick skillet until set but still slightly moist on top. Top with 2 very thin slices fresh tomato (5 calories) and 1 slice American cheese (100 calories). Remove from the heat, cover, and let sit until the cheese has melted. 

2 tangerines (50 calories)

Dinner (260 calories): 

MARINATED STEAK AND ASIAN CABBAGE SALAD (260 calories) 
Marinate a 3-ounce piece of sirloin steak (120 calories) in a mixture of 1 teaspoon soy sauce (1 calorie), juice of 1 lime (2 calories) and 1 clove garlic, crushed (3 calories), for about 10 minutes. Heat a grill pan over medium-high heat. Remove steak from marinade and grill to desired doneness, turning once. Set aside cool. 

For the Asian cabbage salad: in a bowl, combine 1 small carrot, peeled and grated (18 calories), 1.5 cups shredded savoy cabbage (24 calories), and a handful of cilantro sprigs, chopped (1 calorie). In a separate bowl, combine 1 teaspoon sugar (16 calories) with 1 tablespoon Thai fish sauce (10 calories), juice of 1 lime (2 calories) , and 1 clove garlic, crushed (3 calories). Pour over the salad and toss to combine. Arrange on plate. Slice steak and arrange on salad. Top with 1 tablespoon chopped unsalted dry-roasted peanuts (60 calories). 

Daily total: 600 calories

600 Calorie day, day 5


Breakfast (177 calories):

MODIFIED ENGLISH BREAKFAST (177 calories)
Cook 1.5 strips thick-slice bacon (107 calories) until crisp. Heat 1 small brown 'n' serve sausage (59 calories). Grill 1 small portobello mushroom cap (3 calories). Arrange on top of 1 loosely packed cup baby spinach (8 calories). 

Dinner (415 calories): 

MACKEREL AND TOMATOES EN PAPILLOTE (381 calories)
Preheat the oven or a toaster oven to 400F. Lay out a square of foil and very lightly coat it with cooking oil spray. Arrange 2 medium-large tomatoes, sliced (30 calories), on the foil and top with a 6-ounce mackerel fillet (351 calories). Bring two opposite corners of the foil together and fold over tightly. Repeat with the other corners to make a tight packet. Roast for 10 to 15 minutes, on until fish is cooked through. Place the packet on a plate and open carefully. 

Serve with 2/3 cup lightly steamed broccoli florets or chopped broccoli rabe (33 calories), dressed with juice of 0.5 lemon (1 calorie) and a light sprinkle of salt. 

Daily total: 592 calories


› Fast Diet Plans
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