Watermelon Diet: 7-Day Meal Plan

The Watermelon Diet 7-Day Meal Plan is a delicious and hydrating plan built around watermelon, which contains only about 30 calories per 100 grams and over 90% water. Watermelon is rich in lycopene, vitamin C and the amino acid citrulline.

Rules of the 7-Day Watermelon Diet Menu

  • Eat watermelon at every meal or drink a watermelon smoothie
  • Drink plenty of plain water in addition to watermelon
  • Add lean protein such as chicken or fish to keep meals balanced
  • Avoid salt, sugar, fried food and alcohol

7-Day Watermelon Diet Menu Menu

DayBreakfastLunchSnackDinner
Day 1Watermelon and Mint SmoothieWatermelon and Feta SaladWatermelon and Cucumber SkewersGrilled Chicken with Watermelon Salsa
Day 2Watermelon Bowl with ChiaWatermelon GazpachoFrozen Watermelon PopsiclesBaked Cod with Watermelon Relish
Day 3Watermelon and Mint SmoothieWatermelon and Feta SaladWatermelon and Cucumber SkewersGrilled Chicken with Watermelon Salsa
Day 4Watermelon Bowl with ChiaWatermelon GazpachoFrozen Watermelon PopsiclesBaked Cod with Watermelon Relish
Day 5Watermelon and Mint SmoothieWatermelon and Feta SaladWatermelon and Cucumber SkewersBaked Cod with Watermelon Relish
Day 6Watermelon Bowl with ChiaWatermelon GazpachoWatermelon and Mint SmoothieGrilled Chicken with Watermelon Salsa
Day 7Watermelon and Mint SmoothieWatermelon and Feta SaladFrozen Watermelon PopsiclesBaked Cod with Watermelon Relish

Useful tips

  • Choose ripe, red watermelon for the highest lycopene content
  • Keep watermelon in the fridge and eat it chilled for extra freshness
  • This diet works best as a seasonal cleanse during summer months

Related recipes

Try our easy recipes that fit this plan: Watermelon and Mint Smoothie, Watermelon and Feta Salad, Frozen Watermelon Popsicles, Grilled Chicken with Watermelon Salsa

Before starting any diet, consult your doctor.

Meal Plans

Recipes for this diet