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 yogurtFish Soup with Vegetables1 appleSteamed Salmon with Broccoli
Day 2Boiled eggs and whole-grain breadTuna Salad with Vegetables1 orangeGrilled Trout with Cucumber Salad
Day 3Greek yogurt with nutsFish and Vegetable Stew1 pearBaked Salmon with Zucchini
Day 4Cottage cheese with berriesBaked Pollock with Tomato and HerbsA handful of almondsSteamed Fish with Green Beans
Day 5Oatmeal with appleFish Cutlets with Herbs1 kiwiBaked Cod with Lemon
Day 6Scrambled eggs with tomatoFish Soup with Vegetables1 grapefruitBaked Mackerel with Cabbage
Day 7Yogurt with granolaTuna Salad with Vegetables1 appleFish Sticks with Oat Coating
Day 8Cottage cheese with berriesBaked Pollock with Tomato and HerbsA handful of almondsSteamed Fish with Green Beans
Day 9Oatmeal with appleFish Cutlets with Herbs1 kiwiBaked Cod with Lemon
Day 10Scrambled eggs with tomatoFish Soup with Vegetables1 grapefruitBaked Mackerel with Cabbage
Day 11Yogurt with granolaTuna Salad with Vegetables1 appleFish Sticks with Oat Coating
Day 12Oatmeal with berries and yogurtFish Soup with Vegetables1 appleSteamed Salmon with Broccoli
Day 13Boiled eggs and whole-grain breadTuna Salad with Vegetables1 orangeGrilled Trout with Cucumber Salad
Day 14Greek yogurt with nutsFish and Vegetable Stew1 pearBaked Salmon with Zucchini

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