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520 Calorie Diet Plan For a Day: It’s Safe & Healthy! Must TRY

When you’re on a strict diet, your body often is exposed to the risk of vitamins or mineral deficiency. Sometimes, we may go on an extremely low-calorie diet to achieve our body goals but that can be harsh on your body.

Since you’re on this blog today, you’re suggested to take it slow. Start with cutting about 500 calories from your daily diet and see how you feel first.

Experts suggest burning more than you eat. If you workout well, you will lose weight from the minimum calorie-cut.

However, if you have other health issues, eating disorders or chronic obesity, you will have to watch your calories a lot seriously than others. So here is a 520-calorie diet plan for the people who want some serious calorie-cutting for some days.

1. Boiled Egg

Eggs can be a great source protein, dietary fibre, healthy carbohydrates and minerals. Eating one egg daily can result in a healthy weight loss.

They’re rich in healthy cholesterol and omega-3s too. Eating just one boiled egg is especially good for weight loss as it helps your body feel full with its nutritious qualities.

Rather than frying the egg or making an omelette, boiling it is a better option. One full boiled egg for your breakfast will give you 80 calories in all. You can eat it with a dash of salt and pepper. 

Eggs contain Vitamin D which is extremely important for the circulation and stimulation of many hormones.

2. 1 Cup Berries

Have you ever had a cup of berries and felt full? That’s because they have a lot of fibre and water content in them.

Berries can keep you fit by regulating your bowel movements and helping the body flush toxins and excess fats.

Just one cup of blueberries and blackberries can serve you with 50 calories in all. This is extremely healthy as berries contain minerals that you might be deficient of. It saves you from enerting malnutrition-zone.

You may even consume them with a bit of honey.

3. Cucumber, Avocado and Tomato Salad

A lime dressing salad including cucumber, avocado and tomato is the best meal you can ever have. It is so easy for your digestive organs so absorb the nutrients and digest all the vegetables. 

A bowl of this beautiful salad fills your tummy and only costs you 100 calories. You need cucumber, cherry tomatoes, avocado cilantro, lime and its juice, salt, cumin, pepper and other spices that you love.

You get lots of vitamin A, E and C from this salad. 

4. A Glass of Low-Fat Milk

Milk is ideally consumed when before or after your workouts, however, experts advise drinking milk during the day time to avoid acidity and acid reflux. Have a glass of skimmed or low fat milk so you feel full and don’t suffer too much.

A glass of milk will only give you about 50 calories. Milk is essential for the people who workout often because it provides your body with a lot of energy and protein. 

It is also good for your bones. In case, you’ve been ill for a long time, there are chances you have been calcium deficit. So drink a glass of low-fat milk, or cow milk before your evening snack and see how full you feel throughout the evening.

5. A bowl of grapefruit

Grapefruits have been commonly known to control your appetite. Their numerous health benefits and low-calorie property have made it easy for the obese to consume them.

Having a bowl of grapefruit keeps you full for another 2 hours in just 50 calories. Since they naturally have enough sugar and vitamin C content, you may not want to add anything else to the bowl.

These tiny fruits can improve your immunity and keep your heart strong and safe. They can save you from diabetes, choelsterol and high blood pressure. Many such illnesses related to obesity can be solved by eating a bowl of grapefruit every day.

6. Strawberry and Apple Smoothie

Including a glass of smoothie is a must to keep yourself full and sane. Apples and strawberries have lots of antioxidants that can help you lose weight faster.

A glass full of this smoothie will give you 90 calories in all. You can simply take a small size apple and some strawberries with an extremely low-fat or fat-free yogurt. Blend it in a mixture and consume it sip-by-sip.

You may add some ice if you like but refrain from adding any sugar. It can be harmful for your health right now.

7. Green Tea

Green tea should be essential after the sunsets. Usually, people crave to eat a lot of sugar foods during the sunset. However, having a cup of green tea can save you from all cravings and suppress your appetite as well.

It hardly has any calories, about 2 calories a cup. You may buy a readymade green tea powder or green tea bags and add it to the boiled water.

Science has proven how green tea can be extremely helpful in boosting metabolism, hormone stimulation and burning calories. It literally forces the cells to release excess fat. No wonder green tea is in high demand these days.

8. Garlic Shrimp

Shrimp can ber very beneficial for your health, especially if you’re planning to lose weight. A boiled shrimp only has 7 calories in it.

A bowl of garlic shrimp will serve you with 100 calories for your dinner. This should satisfy your delicious cravings for the day 

You can add only a little butter since you’re on a strict diet. You may however eat it with mint or coriander dips. This can serve you a lot of vitamins, minerals and nutrients that you need specially at night. Also, make sure you finish your dinner by 8 or 9 pm at least. This helps digesting the food quickly.


The 520-calorie diet should only be followed on the days you’re fit and energetic. If you have chronic fatigue or a heart disease, this diet is not advised for you.

You should consult your doctor if you experience any health issues while you’re losing weight. In any case, losing weight can never happen in a day or week. It will and should take enough time so you lose it and keep it off forever. We hope you have positive results with this diet. Let us know in the comment section. Happy calorie counting!

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