Fish Diet: 14-Day Meal Plan

The Fish Diet 14-Day Meal Plan is an extended protein-rich plan for longer weight loss. It rotates white and oily fish with plenty of vegetables to keep meals varied and nutritious.

Rules of the 14-Day Fish Diet Menu

  • Eat about 200 g of fish and a generous serving of vegetables per meal
  • Drink at least 2 litres of water or unsweetened tea per day
  • Include oily fish like salmon twice a week for omega-3 fats
  • Limit salt, sugar and processed food for the whole period

14-Day Fish Diet Menu Menu

DayBreakfastLunchSnackDinner
Day 1Oatmeal with berries and yogurtBaked cod with green salad1 appleSteamed salmon with broccoli
Day 2Boiled eggs and whole-grain breadFish soup with vegetables1 orangeGrilled trout with cucumber salad
Day 3Greek yogurt with nutsFish and vegetable stew1 pearBaked pollock with steamed rice
Day 4Cottage cheese with berriesBaked fish with tomato and herbsA handful of almondsSteamed cod with spinach
Day 5Oatmeal with appleFish cutlets with vegetable salad1 kiwiGrilled salmon with zucchini
Day 6Scrambled eggs with tomatoFish soup with celery1 grapefruitBaked mackerel with cabbage
Day 7Yogurt with granolaBaked cod with roasted vegetables1 appleSteamed fish with green salad
Day 8Oatmeal with bananaFish cutlets with cucumber salad1 orangeBaked trout with asparagus
Day 9Scrambled eggs with spinachFish and vegetable stew1 pearSteamed cod with green beans
Day 10Cottage cheese with herbsBaked salmon with broccoliA handful of nutsFish soup with leek
Day 11Yogurt with berriesBaked pollock with tomato salad1 kiwiGrilled mackerel with cabbage
Day 12Oatmeal with cinnamonFish cutlets with vegetable salad1 grapefruitSteamed salmon with spinach
Day 13Boiled eggs with tomatoBaked cod with zucchini1 appleFish soup with herbs
Day 14Greek yogurt with granolaFish and vegetable stew1 orangeBaked trout with green salad

Useful tips

  • Marinate fish briefly in lemon and herbs for more flavor
  • Do not overcook fish; it is ready when it flakes easily
  • Rotate white and oily fish for a balanced nutrient profile

Related recipes

Try our easy recipes that fit this plan: Fish and Vegetable Stew, Baked Cod with Lemon, Fish Cutlets with Herbs, Fish Soup with Vegetables.

Before starting any diet, consult your doctor, especially if you have a chronic condition.

Meal Plans

Recipes for this diet