Rice Diet: 14-Day Meal Plan

The Rice Diet 14-Day Meal Plan is an extended and more balanced version of the classic rice diet. It keeps the cleansing power of rice while adding protein, vegetables and fruit, which makes it safer for longer weight loss.

Rules of the 14-Day Rice Diet Menu

  • Eat about 200 g of boiled rice and follow the menu below every day
  • Drink at least 2 litres of water or unsweetened tea per day
  • Keep portions moderate: about 150 g of protein and 200 g of vegetables
  • Avoid sugar, salt, fried food and alcohol for the whole period

14-Day Rice Diet Menu Menu

DayBreakfastLunchSnackDinner
Day 1Boiled rice with appleRice and vegetable soup1 cucumberBoiled rice with steamed broccoli
Day 2Rice porridge with skim milkRice with stewed zucchini1 orangeBoiled rice with baked fish
Day 3Rice and apple breakfastRice and vegetable soupA handful of berriesRice with chicken breast
Day 4Boiled rice with cinnamonRice with tomato and herbs1 pearBoiled rice with steamed vegetables
Day 5Rice with cottage cheeseRice and vegetable pilaf1 carrotBoiled rice with grilled fish
Day 6Rice porridge with berriesRice and cabbage salad1 appleBoiled rice with stewed mushrooms
Day 7Rice with kefirRice soup with herbs1 grapefruitBoiled rice with steamed chicken
Day 8Boiled rice with appleRice and celery soup1 tomatoBoiled rice with baked cod
Day 9Rice porridge with bananaRice with stewed eggplant1 orangeBoiled rice with turkey breast
Day 10Rice with kefirRice and carrot saladA handful of grapesBoiled rice with steamed fish
Day 11Boiled rice with pearRice soup with greens1 appleRice with chicken breast and herbs
Day 12Rice porridge with berriesRice and beetroot salad1 cucumberBoiled rice with steamed vegetables
Day 13Rice with cottage cheeseRice pilaf with vegetables1 grapefruitBoiled rice with baked salmon
Day 14Boiled rice with appleRice and vegetable soup1 pearBoiled rice with steamed chicken

Useful tips

  • Rotate proteins daily to avoid boredom and nutrient gaps
  • Season rice with lemon juice and herbs instead of salt
  • Listen to your body and stop if you feel weak or dizzy

Related recipes

Try our easy recipes that fit this plan: Rice and Apple Breakfast, Rice and Vegetable Pilaf, Rice with Cottage Cheese, Rice with Baked Fish.

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

Meal Plans

Recipes for this diet