SYPB 30 Blog


Ideal body system!

Fish Day: A 1500 kcal Menu for the Day with Recipes and Measurements

18.01.2026

Fish Day: 1500 kcal Daily Menu with Recipes and Gram Amounts

Below is a ready-made 1500 kcal daily meal plan in the format of a fish day. This is a convenient option if you want to increase your omega 3 intake, get more protein, and still keep your calories moderate.

Plan for the Day
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 about 1500 kcal
A margin of error 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, approx. 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

Approximate Nutrition Facts
Calories 330 kcal
Protein 24 g
Fat 19 g
Carbohydrates 15 g

Recipe

  1. In a bowl, whisk the eggs and milk, add salt and pepper.

  2. Heat the pan, add 2 g oil and spread over the surface.

  3. Pour in the egg mixture, cook covered for 3–5 minutes on low heat.

  4. Cut 30 g of salmon into small pieces.

  5. When the omelet sets, place the salmon on half of the omelet, fold the omelet in half and heat for 30–60 seconds.

  6. Slice the tomatoes and cucumbers, serve with the omelet. Add greens if desired.

Salt Tip
Salmon is often salty, so you can use almost no salt in the omelet.

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
Fat 4 g
Carbohydrates 25 g

Recipe

  1. Put 200 g of yogurt in a bowl.

  2. Add 100 g of berries.

  3. Drizzle with 10 g honey and mix.

If you need to reduce calories
Reduce honey to 5 g, you’ll cut about 15 kcal.

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

Approximate Nutrition Facts for cod with oil
Calories 215 kcal
Protein 36 g
Fat 7 g
Carbohydrates 1 g

Recipe

  1. Preheat oven to 200°C.

  2. Pat 200 g cod fillet dry with a paper towel.

  3. Mix lemon juice, spices, salt and 5 g oil. Rub mixture on the fish.

  4. Put fish in a baking dish. If fillet is a bit dry, add 30 ml water to the bottom.

  5. Bake for 12–15 minutes, check based on fillet thickness. The fish should flake easily with a fork.

  6. Let stand 2 minutes before serving.

3.2 Boiled Rice

Ingredients
Dry rice 60 g
Water 180 ml
Pinch of salt

Approximate Nutrition Facts
Calories 216 kcal
Protein 4 g
Fat 0.6 g
Carbohydrates 48 g

Recipe

  1. Rinse rice until water runs clear.

  2. Bring water to a boil, add rice and a pinch of salt.

  3. Cook covered for 12–15 minutes on low heat until done.

  4. Remove from heat and let stand for 5 minutes under the lid.

3.3 Vegetable Salad with Oil

Ingredients
Cucumbers 150 g
Tomatoes 150 g
Greens 10 g
Olive oil 5 g
Salt, pepper

Approximate Nutrition Facts
Calories 79 kcal
Protein 2 g
Fat 5 g
Carbohydrates 9 g

Recipe

  1. Slice the vegetables, add greens.

  2. Dress with 5 g oil, salt and mix.

Total Lunch Nutrition Facts (approximate)
Calories 510 kcal
Protein 42 g
Fat 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
Fat 5 g
Carbohydrates 16 g

5) Dinner: salad with tuna and beans

Ingredients
Canned tuna in its own juice, drained 120 g
Red canned 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

Approximate Nutrition Facts
Calories 340 kcal
Protein 35 g
Fat 14 g
Carbohydrates 20 g

Recipe

  1. Drain the tuna and weigh 120 g of the product.

  2. Rinse the beans under water; weigh 80 g.

  3. Slice the cucumbers, tomatoes, and onion.

  4. Mix everything in a bowl, add greens.

  5. 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 minus about 18 kcal
Or reduce dry rice from 60 to 55 g, that’s minus about 18 kcal

Fish Day: 1500 kcal Daily Menu with Breakfast, Lunch, Dinner and Snack Options

You can make a 1500 kcal daily meal plan not just convenient, but also high quality in composition. One of the best formats for this is a fish day. It helps increase your protein intake, add omega-3 sources, diversify the menu, and still easily maintain moderate calories.

Below you will find a ready-made 1500 kcal daily menu in a fish day style, as well as replacement options. Such a daily meal plan is convenient to repeat 1–2 times per week.

Why you should do a Fish Day on 1500 kcal

Fish and seafood provide a lot of protein with relatively few calories, especially white fish. Fatty fish, such as salmon, increase satiety and make the diet more stable. On fish day, it’s easier to meet your protein needs, which means it’s easier to stick to your plan and not overeat in the evening.

How to make a 1500 kcal daily meal plan that works

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 few nuts
Dinner: protein plus vegetables, minimal complex carbohydrates

If you track your intake, record not just the main foods, but also oil, nuts, sauces. These are most often the source of extra calories.

Ready 1500 kcal Daily Menu: Fish Day

Use this meal plan as your base for the day
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 plus of this menu is that it fits an ordinary workday. Most dishes are quick to prepare, and the fish for lunch can be baked in two portions at once.

Swap Options so your 1500 kcal Menu Doesn’t get Boring

Fish replacements
Cod, hake, pollock, pike-perch instead of cod
Mackerel or herring instead of salmon (watch for salt and fat levels)
Canned tuna can be replaced with shrimp or squid

Side dish swaps
Rice can be swapped for buckwheat, bulgur, quinoa, lentils
If you need to cut calories, use 5–10 g less of grain (dry weight)

Snack swaps
Yogurt with berries can be replaced with cottage cheese or kefir
Apple with pear or orange
Almonds with walnuts, but keep the weight strict

Common Mistakes on Fish Day

Underestimating oil
Even 10 g of oil is about 90 kcal, so measuring is vital

Fish too salty
Lightly salted fish and canned foods can lead to excess sodium, affecting swelling and a heavy feeling. Add more fresh vegetables and water.

Fish with no sauce, so you reach for bread
It’s better to add lemon juice, spices, greens, and proper dressing within limits, than to compensate for flavor with extra calories.

Bottom Line

Fish day is a simple way to make your 1500 kcal daily meal plan richer in protein and healthy fats. Use the above 1500 kcal menu, swap types of fish and sides, but keep the weights the same. This will make your daily meal plan stable and predictable in calories.

We hope our 1500 kcal meal plan example helps you on your search for the perfect day’s menu. Good luck with your goals and enjoy your meal!

Also Read on the SYPB 30 Blog

Categories

  1. Introduction to a Healthy Lifestyle and the Basics of Weight Loss
  2. Myths and Misconceptions About Nutrition and Diets
  3. Healthy Eating and Meal Planning
  4. Recipes and Cooking Ideas
  5. Workouts and Physical Activity
  6. Psychology, Motivation, and Habits
  7. Tracking Progress
  8. Detox Days and "Advanced" Approaches
  9. Vitamins, Supplements, and Micronutrients
  10. Seasonal Eating
  11. A Little Bit of Everything
  12. 1500 kcal Daily Meal Plan
  13. 1200 kcal Daily Meal Plan