Fish Day: 1500 kcal Menu for the Day with Recipes and Gram Weights
Fish Day: 1500 kcal Menu for the Day with Recipes and Gram Measurements
Below is a ready-made menu for 1500 kcal per day in the fish day format. This is a convenient option if you want to increase your omega-3 intake, get more protein, and still keep calories moderate.
Daily 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 approximately 1500 kcal
A 2–5 percent margin of error 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
Cooking oil 2 g
Salt, pepper to taste
Herbs 5 g, optional
Approximate nutrition facts
Calories 330 kcal
Protein 24 g
Fats 19 g
Carbohydrates 15 g
Recipe
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Whisk eggs and milk in a bowl, add salt and pepper.
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Heat a frying pan, add 2 g of oil and spread it over the surface.
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Pour in the egg mixture, 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 sets, lay the salmon on half of the omelet, fold it in half and heat for another 30–60 seconds.
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Slice tomatoes and cucumbers, serve with the omelet. Add herbs if desired.
Salt tip
Salmon is often salty, so you might barely need to salt the omelet at all.
2) Snack 1: Yogurt with Berries and Honey
Ingredients
Greek yogurt 2% 200 g
Berries 100 g
Honey 10 g
Approximate nutrition facts
Calories 225 kcal
Protein 22 g
Fats 4 g
Carbohydrates 25 g
Recipe
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Place 200 g yogurt into a bowl.
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Add 100 g berries.
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Drizzle with 10 g honey and mix.
If you need to lower calories
Reduce the 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, to make the fish juicier
Approximate cod nutrition with oil
Calories 215 kcal
Protein 36 g
Fats 7 g
Carbohydrates 1 g
Recipe
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Preheat oven to 200°C.
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Pat the cod fillet (200 g) dry with a paper towel.
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Mix lemon juice, spices, salt, and 5 g oil. Rub the fish with the mixture.
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Place fish in a baking dish. If the fillet is a bit dry, add 30 ml water to the bottom.
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Bake 12–15 minutes, depending on fillet thickness. The fish should flake easily with a fork.
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Let rest for 2 minutes and serve.
3.2 Boiled Rice
Ingredients
Dry rice 60 g
Water 180 ml
Pinch of salt
Approximate nutrition facts
Calories 216 kcal
Protein 4 g
Fats 0.6 g
Carbohydrates 48 g
Recipe
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Rinse the rice until the 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 for 12–15 minutes on low heat until done.
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Remove from heat and let stand for 5 minutes, covered.
3.3 Vegetable Salad with Oil
Ingredients
Cucumbers 150 g
Tomatoes 150 g
Herbs 10 g
Olive oil 5 g
Salt, pepper
Approximate nutrition facts
Calories 79 kcal
Protein 2 g
Fats 5 g
Carbohydrates 9 g
Recipe
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Slice the vegetables, add herbs.
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Dress with 5 g oil, add salt and mix.
Lunch total nutrition facts approximately
Calories 510 kcal
Protein 42 g
Fats 12.6 g
Carbohydrates 57 g
4) Snack 2: Apple and Almonds
Ingredients
Apple 150 g
Almonds 10 g
Approximate nutrition facts
Calories 110 kcal
Protein 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
Herbs 10 g
Approximate nutrition facts
Calories 340 kcal
Protein 35 g
Fats 14 g
Carbohydrates 20 g
Recipe
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Drain tuna, weigh out 120 g of pure product.
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Rinse beans under water, weigh out 80 g.
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Slice cucumbers, tomatoes, and onion.
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Mix all ingredients in a bowl, add herbs.
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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 the oil at dinner from 10 g to 8 g, that’s about -18 kcal
Or reduce the dry rice from 60 g to 55 g, that’s about -18 kcal
Fish Day: 1500 kcal Menu for the Day with Options for Breakfast, Lunch, Dinner, and Snacks
A 1500 kcal menu for the day can not only be convenient, but also very high quality in terms of composition. One of the best formats for this is fish day. It helps increase protein intake, adds omega-3 sources, diversifies your menu, and makes it easy to keep moderate calories.
Below you will find a ready-to-use menu for 1500 kcal in the style of fish day, as well as substitution options. This daily menu is convenient to repeat 1–2 times a week.
Why you should have a fish day for 1500 kcal
Fish and seafood provide a lot of protein for relatively few calories, especially white fish. Fatty fish, like salmon, increases satiety and makes the menu more sustainable. On a fish day, it's easier to meet your protein needs, making it easier to stick to your plan and not overeat at night.
How to build a 1500 kcal daily menu that works
Effective 1500 kcal menu structure
Breakfast with protein and moderate fats
Snack with protein or fruit
Lunch: fish plus grains plus vegetables
Snack: fruit plus a few nuts
Dinner: protein plus vegetables, minimal complex carbs
If you’re tracking your intake, record not only the main foods, but also oil, nuts, and sauces. These are often what add unexpected calories.
Ready-to-use 1500 kcal Menu: Fish Day
Use this daily menu 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 fits a typical schedule. Most dishes are quick to prepare, and the fish for lunch can be baked in two servings at once.
Substitution options to prevent 1500 kcal menus from getting boring
Fish substitutions
Cod, hake, pollock, or pike-perch instead of cod
Mackerel or herring instead of salmon, but watch for salt and fat
Canned tuna can be swapped for shrimp or squid
Side dish substitutions
Rice can be replaced with buckwheat, bulgur, quinoa, or lentils
If you need to lower calories, reduce the grain by 5–10 g dry weight
Snack substitutions
Yogurt plus berries can be replaced with cottage cheese or kefir
An apple can be replaced with a pear or orange
Almonds can be substituted with walnuts, but keep the gram weight exact
Common mistakes on fish day
Underestimating oil
Even 10 g of oil is about 90 kcal, so accurate measurement is important
Fish that's too salty
Lightly salted fish and canned fish can contain excess salt, which affects bloating and a feeling of heaviness. Add more fresh vegetables and water.
Fish without sauce leads to wanting bread
It's better to add lemon juice, spices, herbs, and a proper dressing within moderation, instead of compensating with extra calories from bread.
Summary
Fish day is a simple way to make your daily 1500 kcal menu richer in protein and healthy fats. Use the ready-to-go 1500 kcal menu above, change up the fish and side dishes, but keep the same gram weights. That way your daily diet will be stable and predictable in calories.
We hope our 1500 kcal daily menu example helps you find the ideal menu for your goals. Wishing you success and bon appétit!
See also in the SYPB 30 blog
- Sample menu for 1500 kcal: balanced nutrition for your health
- Sample menu for 1500 kcal with detailed recipes
- Sample menu for 1500 kcal with detailed recipes - #3
- Sample menu for 1500 kcal with detailed recipes- #4
- Menu for 1500 kcal per day for women 35+: menu with recipes
- Menu for 1500 kcal per day: breakfast, lunch, dinner, snack options