500 Calories a Day Weight Loss Calculator
| Meal | Food Item | Calories |
|---|---|---|
| Breakfast | Scrambled eggs (2 large) | 180 |
| Whole grain toast (1 slice) | 70 | |
| Spinach (1 cup) | 7 | |
| Lunch | Grilled chicken breast (4 oz) | 180 |
| Steamed broccoli (1 cup) | 55 | |
| Brown rice (1/2 cup) | 110 | |
| Dinner | Baked salmon (4 oz) | 220 |
| Quinoa (1/2 cup) | 111 | |
| Steamed asparagus (1 cup) | 27 | |
| Snacks | Apple (medium) | 95 |
| Almonds (1 oz) | 160 | |
| Carrot sticks (1 cup) | 45 | |
| Total | 500 |