Fish Diet: 7-Day Meal Plan

The Fish Diet 7-Day Meal Plan is a protein-rich way to lose weight using lean fish and seafood. Fish delivers high-quality protein and omega-3 fats while keeping calories low.

Rules of the 7-Day Fish Diet Menu

  • Eat 150-200 g of cooked fish per meal and fill the rest of your plate with vegetables
  • Bake, steam or poach the fish instead of frying it
  • Drink at least 2 litres of water or unsweetened tea per day
  • Choose low-fat white fish most days and oily fish twice a week

7-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

Useful tips

  • Add lemon, garlic and herbs instead of salt to season the fish
  • Pair fish with non-starchy vegetables for a balanced plate
  • Choose wild-caught or sustainable fish when possible

Related recipes

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

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

Meal Plans

Recipes for this diet