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 cucumberSteamed Salmon with Broccoli
Day 2Rice Porridge with Skim MilkRice with Stewed Vegetables1 orangeRice with Baked Fish
Day 3Rice and Banana BreakfastRice and Vegetable SoupA handful of berriesRice with Chicken Breast
Day 4Rice Porridge with Skim MilkRice and Cabbage Salad1 pearRice with Stewed Mushrooms
Day 5Rice with Cottage CheeseRice and Vegetable Pilaf1 carrotRice with Baked Fish
Day 6Rice with Kefir and BerriesRice and Vegetable Soup1 appleRice with Stewed Vegetables
Day 7Rice Water with LemonRice and Vegetable Pilaf1 grapefruitRice with Chicken Breast
Day 8Rice Porridge with Skim MilkRice and Cabbage Salad1 pearRice with Stewed Mushrooms
Day 9Rice with Cottage CheeseRice and Vegetable Pilaf1 carrotRice with Baked Fish
Day 10Rice with Kefir and BerriesRice and Vegetable Soup1 appleRice with Stewed Vegetables
Day 11Rice Water with LemonRice and Vegetable Pilaf1 grapefruitRice with Chicken Breast
Day 12Boiled Rice with AppleRice and Vegetable Soup1 cucumberSteamed Salmon with Broccoli
Day 13Rice Porridge with Skim MilkRice with Stewed Vegetables1 orangeRice with Baked Fish
Day 14Rice and Banana BreakfastRice and Vegetable SoupA handful of berriesRice with Chicken Breast

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