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in 500 Calorie Meals · July 1, 2022

Hot Day – Cool Meal! 500 Calorie Down Day in Drink form!

OMG today has been a hot one… and while it’s not the warmest we’ve had, it’s the most uncomfortable I’ve been.  I think because we let our house get to 86* before I turned on the AC and I wore black pants.  I’ll admit, my choices were suspect, but nonetheless… I was uncomfortable today!

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The meal plan for today was waffles, eggs, sausage and watermelon.  Truly this meal sounded good to me even this morning…. but the warmer I was, the less I wanted to eat a waffle, make scrambled eggs, etc.  It just seemed too hot to make, too hot to consume and too hot to look forward to.  Instead I was enjoying iced water or iced coffee and as I was sipping it hit me; do a down day!

So that’s exactly what I did.  And for those curious my hubby was quick to suggest he & my son get Little Caesar’s! SCORE – no cooking (my girls were gone… one with Nana & Papa the other at camp).

500 calorie meal idea

This was my 500 calorie meal – in a cold, drink form.  It was refreshing (about 2.5 of those glasses), filling and delicious!

Meal Details

First, we need to gather ingredients!!

500 calorie protein shake ingredients

These ingredients are widely available and exact brands don’t matter, just check ingredient labels as calories may vary slightly.

First, I measured the dates to 30 grams.  This was important as dates are high in calorie and really varied in size.  I used the nutritional label and did simple math.  40 grams = 110 calories on the label.  I did 3/4 of that serving, so (3/4)*110 = 83 calories with the dates.  I measured and added these right to the blender.

Next, I added a banana (estimated 110 calories), 1/4 cup old fashioned oats (75 calories) and two tbsp of peanut butter powder (45 calories).

The liquid was a carton of Premier Protein in the caramel flavor (160 calories) and 1 cup of unsweetened vanilla almond milk (30 calories).  Finally, a large handful of ice – zero calories of course!  To top it off I sprinkled in cinnamon, but didn’t measure nor count calories on that.

Let’s add it up & blend it up

  • Dates – 83 calories
  • Banana – 110 calories
  • Oats – 75 calories
  • Peanut Butter Powder – 45 calories
  • Premier Protein Shake – 160 calories
  • Unsweetened Vanilla Almond Milk – 30 calories
  • Ice & Cinnamon – 0 calories
  • Grand Total – 503 calories

This was delicious and VERY filling.  I filled that cup 2.5 times.  I felt like I had a fish bowl for a belly after I drank this.  It would have been great to make and freeze ahead of time then blend again for a thicker shake texture.  But I didn’t plan this meal, so it didn’t happen.  In the future, I think I would ditch the dates.  While they were a delicious addition, I think a cheese stick, chicken sausage or bowl of a low calorie fruit/veggie would have been a better addition when I am considering calories.

This is a 500 calorie meal I would love to take on the road, maybe if we had an out of town sporting event.  I could prepare it and drink during the travel time on a busy evening (which personally I believe are the best down days!)

Fasting & Eating Times

As this was an unplanned down day, I ended up having my 500 calorie meal later than normal.  Usually if I plan to have a down day I end up eating lunch.  This was right about 4 PM so I got in just over 22 hours of a fast in as shown in the photo below.  This is from the fasting app Zero, available on apple watch I was delighted to discover!!

Zero Fasting App

It only took me 7 minutes to eat (well drink) this!  So my eating window was very short.  However, it was delicious and satisfying; so even if low calorie & much more restricted than normal, it didn’t feel like a sacrifice.  Plus, the cool drink was a great refreshing option on a hot, sweaty day!

Up Day is Coming!

While I didn’t plan a down day, it does work really well with my schedule.  Tomorrow my daughter is coming home from camp after nearly 2 weeks being gone.  So we’re having a walking taco bar, ice cream cones, s’mores and more by the pool.  It’ll be fun to celebrate out by the pool and see my girl again – especially with a longer eating window!

As a reminder, I love to keep my 500 calorie meals fun, delicious and filled with variety.  You can see another here!

Previous Post: « Week of Intermittent Fasting – June 2022
Next Post: FREEDOM of Intermittent Fasting – Week in Review »

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  1. FREEDOM of Intermittent Fasting - Week in Review - Intermittent Fasting Foodie says:
    July 4, 2022 at 6:28 pm

    […] Using the data above, you can see my eating windows really varied.  July 01, I had over a 6 hour eating window!  This was an up-day.  You can see it followed a very short eating window the day before – only 7 minutes.  This was a down-day and I simply ate a single 500 calorie smoothie/drink (see it here, it was so refreshing and delicious!) […]

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Jackie Moravek

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Wife👰🏻‍♀️
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Sitting at Panera with my coffee refill and about Sitting at Panera with my coffee refill and about to get a bit of work done, thought this picture was a good visual summary of me and life. 
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Happy Friday friends!  I’m going to breakfast soon with a friend (I’m  currently 36 hours into a fast) !  What is your Friday highlight?
We ran to ALDI to get cake pop supplies! $17.77 fo We ran to ALDI to get cake pop supplies! $17.77 for all the supplies to make a triple batch of cake pops for the school for teacher appreciation week…. Which I didn’t know about until after I grocery shopped this weekend!  Ooops! (Still need to decide if I should get sticks)

@aldiusa 

Are you doing anything for teacher appreciation week?
I am so excited to receive this gorgeous beverage I am so excited to receive this gorgeous beverage fridge!  If you were around last summer you saw us working on the pool house…. I’ve wanted a fridge out at the pool for the last 14 years!  This year we will be all set to host 🎉🤩🤗
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There will be a sponsored video on YouTube next month, but I wanted to share it here too because it’s so pretty 😍 
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All staging credit goes to my 10 year old, Elsie 🥳👏🏻 Link to shop in stories, I do have a discount code; Jackie10off
@newairusa 
#newairusa #shareyournewair
Every meal could have this and I’d be happy. Co Every meal could have this and I’d be happy.  Come to think of it, why don’t we do that? 🤔 💭 
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Warm Italian bread, butter and gouda 🤤
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#aldifavoritefinds #aldisides #aldiaddict #groceryaddict #windowworthyfood
I don’t know why, but lately I’ve been craving I don’t know why, but lately I’ve been craving fruit and peanut butter every day!  So delicious and satisfying.
This was yesterday’s window opener.  Today I’m planning a banana (& always cinnamon!) 
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Anyone else get in kicks of the same snacks?  What has been on your plate lately?
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#intermittentfastingfoodie #windowopener #currentfavoritesnack
I have this drawer that I put mom’s snacks in. I have this drawer that I put mom’s snacks in.  It used to be a secret, but everyone knows about it now.  It’s just off limits - unless you’re me 😅  Today I added mini bags of gummy bears.  I love these things and now have roughly 54 of them 🥳. They’ll last me a very long time. 
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Any others have a snack drawer?
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#haribolover #momssnacks #handsoff #aldifinds #aldieaster
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