Fish Day: 1500 kcal Menu for the Day with Recipes and Weights
Fish Day: 1500 kcal Meal Plan for a Day with Recipes and Measurements
Below is a ready-made 1500 kcal meal plan for a fish day. This is a convenient option if you want to increase your omega-3 intake, get more protein, and still keep moderate calories.
Day Plan
Breakfast: omelet with salmon and vegetables
Snack 1: yogurt with berries and honey
Lunch: baked cod, rice, salad with oil
Snack 2: apple and almonds
Dinner: salad with tuna and beans
Total around 1500 kcal
A deviation of 2–5 percent is possible due to product brands
Fish Day Menu for 1500 kcal with Recipes
1) Breakfast: omelet with salmon and vegetables
Ingredients for 1 serving
Eggs 2 pcs, about 100 g
Milk 1.5% 50 ml
Lightly salted salmon 30 g
Tomatoes 150 g
Cucumbers 150 g
Oil for frying 2 g
Salt, pepper to taste
Greens 5 g (optional)
Nutrition (approximate)
Calories 330 kcal
Proteins 24 g
Fats 19 g
Carbohydrates 15 g
Recipe
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In a bowl, whisk the eggs and milk, add salt and pepper.
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Heat the pan, add 2 g of oil and spread over the surface.
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Pour in the egg mixture and cook covered for 3–5 minutes on low heat.
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Cut the salmon 30 g into small pieces.
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When the omelet is set, place the salmon on one half, fold the omelet, and warm for 30–60 seconds.
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Slice the tomatoes and cucumbers, serve with the omelet. Add greens if desired.
Salt Tip
Salmon is often salty, so you might need to add little or no salt to the omelet.
2) Snack 1: yogurt with berries and honey
Ingredients
Greek yogurt 2% 200 g
Berries 100 g
Honey 10 g
Nutrition (approximate)
Calories 225 kcal
Proteins 22 g
Fats 4 g
Carbohydrates 25 g
Recipe
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Put 200 g of yogurt in a bowl.
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Add 100 g of berries.
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Drizzle with 10 g honey and mix.
If you need to reduce calories
Reduce honey to 5 g, that’s about 15 kcal less.
3) Lunch: baked cod, rice, salad
3.1 Baked Cod with Lemon
Ingredients
Cod fillet 200 g
Lemon juice 10 g
Garlic 1 clove or dried garlic 1 g
Paprika 2 g
Salt 1–2 g
Olive oil 5 g
Water 30 ml (optional, for juicier fish)
Cod with oil nutrition (approximate)
Calories 215 kcal
Proteins 36 g
Fats 7 g
Carbohydrates 1 g
Recipe
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Preheat oven to 200 degrees Celsius.
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Pat cod fillet (200 g) dry with a paper towel.
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Mix lemon juice, spices, salt, and 5 g oil. Rub over the fish.
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Place the fish in a baking dish. If the fillet is a bit dry, add 30 ml water to the bottom.
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Bake for 12–15 minutes, depending on thickness. Fish should flake easily with a fork.
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Let stand for 2 minutes and serve.
3.2 Boiled Rice
Ingredients
Dry rice 60 g
Water 180 ml
Pinch of salt
Nutrition (approximate)
Calories 216 kcal
Proteins 4 g
Fats 0.6 g
Carbohydrates 48 g
Recipe
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Rinse the rice until water is clear.
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Bring water to a boil, add rice and a pinch of salt.
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Cook covered 12–15 minutes on low until ready.
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Remove from heat and let stand, covered, for 5 minutes.
3.3 Vegetable Salad with Oil
Ingredients
Cucumbers 150 g
Tomatoes 150 g
Greens 10 g
Olive oil 5 g
Salt, pepper
Nutrition (approximate)
Calories 79 kcal
Proteins 2 g
Fats 5 g
Carbohydrates 9 g
Recipe
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Chop vegetables, add greens.
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Dress with 5 g oil, salt, and mix.
Total lunch nutrition (approximate)
Calories 510 kcal
Proteins 42 g
Fats 12.6 g
Carbohydrates 57 g
4) Snack 2: apple and almonds
Ingredients
Apple 150 g
Almonds 10 g
Nutrition (approximate)
Calories 110 kcal
Proteins 2 g
Fats 5 g
Carbohydrates 16 g
5) Dinner: salad with tuna and beans
Ingredients
Canned tuna in its own juice, drain liquid, 120 g
Canned red beans, rinsed, 80 g
Cucumbers 100 g
Tomatoes 150 g
Red onion 20 g (optional)
Olive oil 10 g
Lemon juice 10 g
Salt, pepper
Greens 10 g
Nutrition (approximate)
Calories 340 kcal
Proteins 35 g
Fats 14 g
Carbohydrates 20 g
Recipe
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Drain the tuna, weigh out 120 g of pure product.
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Rinse beans under water and weigh 80 g.
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Chop cucumbers, tomatoes, and onion.
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Mix everything in a bowl, add greens.
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Dress with 10 g olive oil and 10 g lemon juice, salt and pepper to taste.
Daily Summary
Breakfast 330 kcal
Snack 1 225 kcal
Lunch 510 kcal
Snack 2 110 kcal
Dinner 340 kcal
Total 1515 kcal
How to get closer to 1500 kcal
Reduce oil in dinner from 10 g to 8 g, that's about 18 kcal less
Or reduce dry rice from 60 to 55 g, that's also about 18 kcal less
Fish Day: 1500 kcal menu for the day with breakfast, lunch, dinner and snack options
A 1500 kcal meal plan can be not only convenient but also very high-quality in composition. One of the best formats for this is a fish day. It helps to increase protein intake, add sources of omega-3, diversify your menu, and still easily maintain moderate calories.
Below you’ll find a ready-made 1500 kcal meal plan for a fish day, as well as swap options. This day plan is convenient to repeat 1–2 times per week.
Why you should have a fish day for 1500 kcal
Fish and seafood provide plenty of protein for relatively few calories, especially white fish. Fatty fish, like salmon, increase satiety and make the meal plan more sustainable. On fish days, it's easier to meet your protein needs, making it simpler to stick to the plan and avoid overeating in the evening.
How to build an effective 1500 kcal daily menu
Effective menu structure for 1500 kcal
Breakfast with protein and moderate fat
Snack with protein or fruit
Lunch - fish plus grains plus vegetables
Snack - fruit plus a small amount of nuts
Dinner - protein plus vegetables, minimal complex carbs
If you're tracking, record not only the main foods, but also oil, nuts, sauces. These often add extra calories.
Ready-made 1500 kcal menu for the day, fish day
Use this day plan as a base
Breakfast: omelet with salmon and vegetables
Snack: yogurt with berries and honey
Lunch: baked cod, rice, salad
Snack: apple and almonds
Dinner: salad with tuna and beans
The advantage of this menu is that it’s suitable for a regular busy schedule. Most dishes are quick to make, and the fish for lunch can be baked for 2 servings at once.
Swap options so your 1500 kcal menu doesn’t get boring
Fish substitutions
Cod, hake, pollock, pike-perch can replace cod
Mackerel or herring can replace salmon, but watch the salt and fat content
Tuna in its own juice can be swapped for shrimp or squid
Side dish substitutions
Rice can be replaced with buckwheat, bulgur, quinoa, lentils
If you need to reduce calories, reduce grains by 5–10 g dry weight
Snack substitutions
Yogurt plus berries can be replaced with cottage cheese or kefir
Apple can be replaced with pear or orange
Almonds can be replaced with walnuts, but keep the weight the same
Common mistakes on fish day
Underestimating oil
Even 10 g of oil is about 90 kcal, so the amount matters
Fish is too salty
Lightly salted fish and canned fish can lead to excess salt, which can cause swelling and a heavy feeling. Add more fresh vegetables and water.
Fish without sauce, so you want to add bread
It's better to add lemon juice, spices, greens, and the right dressing within limits than to compensate with extra calories from bread.
Conclusion
Fish day is a simple way to make your 1500 kcal meal plan richer in protein and healthy fats. Use the ready-made 1500 kcal menu above, swap types of fish and side dishes, but stick to the measurements. This way, your daily menu will be stable and predictable in calories.
We hope our sample 1500 kcal meal plan will help you in your search for the perfect daily menu. Good luck reaching your goals and bon appétit!
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