Weekly Lunch Plan with Fish: 500 kcal/day
Healthy eating and mindful nutrition are essential in our everyday lives if we want to take care of our body while enjoying tasty and nourishing meals. In this weekly menu, we use fish as the main ingredient. Not only is fish delicious, but it is also a healthy source of protein, rich in omega-3 fatty acids, vitamins, and minerals. Furthermore, it’s low in calories, which can help us enjoy delicious meals while keeping the calorie count low.
The following weekly meal plan is simple to prepare and optimized for a daily intake of 500 calories. Each dish is tasty, nourishing, and will help you maintain a healthy weight without sacrificing flavor.
Monday: Spicy Grilled Salmon
Ingredients:
- 1 slice of salmon (100 g) – 208 kcal
- 1 tablespoon olive oil – 119 kcal
- 1 teaspoon lemon juice – 1 kcal
- 1/2 teaspoon paprika – 1 kcal
- Salt, pepper to taste
- 100 g mixed greens (lettuce, tomato, cucumber) – 20 kcal
- 1 tablespoon balsamic vinegar – 14 kcal
Instructions:
- Season the salmon with salt, pepper, and lemon juice, then rub it with paprika.
- Heat the olive oil in a pan and grill the salmon on medium heat for 4-5 minutes on each side.
- Prepare the salad and drizzle with balsamic vinegar.
- Serve the salmon with the fresh salad and enjoy a light, flavorful meal.
Calories: 362 kcal
Tuesday: Spicy Tuna Steak
Ingredients:
- 1 slice of tuna (100 g) – 132 kcal
- 1 tablespoon olive oil – 119 kcal
- 1 teaspoon lemon juice – 1 kcal
- 1/2 teaspoon spice mix (oregano, rosemary) – 3 kcal
- 100 g steamed broccoli – 34 kcal
- 50 g quinoa – 120 kcal
Instructions:
- Season the tuna steak with salt, pepper, and coat with olive oil, then season with oregano and rosemary.
- Grill the tuna for 3-4 minutes on each side.
- Steam the broccoli and cook the quinoa.
- Serve the tuna with broccoli and quinoa, and drizzle with fresh lemon juice for an added zing.
Calories: 508 kcal
Wednesday: Seafood Salad
Ingredients:
- 100 g shrimp – 100 kcal
- 100 g baked cod fillet – 116 kcal
- 1/2 avocado – 160 kcal
- 50 g mixed greens (lettuce, arugula) – 10 kcal
- 1 tablespoon olive oil – 119 kcal
- 1 tablespoon lemon juice – 1 kcal
Instructions:
- Cook the shrimp in boiling salted water for 3-4 minutes and allow it to cool.
- Bake the cod fillet in the oven and break it into small pieces.
- Slice the avocado and prepare the greens.
- In a bowl, mix the seafood, avocado, and greens, and drizzle with olive oil and lemon juice.
Calories: 506 kcal
Thursday: Pesto Baked Cod
Ingredients:
- 100 g cod fillet – 116 kcal
- 1 tablespoon pesto – 100 kcal
- 1 tablespoon olive oil – 119 kcal
- 100 g steamed green beans – 35 kcal
- 50 g quinoa – 120 kcal
Instructions:
- Coat the cod fillet with pesto and bake in the oven at 180°C (350°F) for 12-15 minutes.
- Steam the green beans and cook the quinoa.
- Serve the baked cod with the green beans and quinoa for a light and nutritious meal.
Calories: 500 kcal
Friday: Grilled Trout
Ingredients:
- 1 trout (100 g) – 148 kcal
- 1 tablespoon olive oil – 119 kcal
- 1/2 lemon – 6 kcal
- 100 g steamed carrots – 41 kcal
- 100 g mixed greens – 20 kcal
Instructions:
- Season the trout with salt, pepper, and drizzle with olive oil.
- Grill the trout for 4-5 minutes on each side.
- Steam the carrots and prepare the salad.
- Serve the grilled trout with the salad and carrots for a fresh, satisfying meal.
Calories: 494 kcal
Saturday: Salmon Wrap
Ingredients:
- 100 g smoked salmon – 132 kcal
- 1 whole wheat tortilla – 120 kcal
- 50 g cucumber – 8 kcal
- 50 g avocado – 160 kcal
- 1 tablespoon light mayonnaise – 40 kcal
- Fresh parsley, lemon juice
Instructions:
- Lightly toast the tortilla in a pan.
- Place the smoked salmon on the tortilla, then add the cucumber, avocado, mayonnaise, and a little lemon juice.
- Roll up the wrap and serve with fresh parsley.
Calories: 500 kcal
Sunday: Fish Curry
Ingredients:
- 100 g cod fillet – 116 kcal
- 1 tablespoon coconut oil – 120 kcal
- 100 g tomatoes – 18 kcal
- 1/2 onion – 20 kcal
- 1 tablespoon curry powder – 6 kcal
- 100 g cooked brown rice – 111 kcal
Instructions:
- Cut the cod fillet into small pieces and sauté it in coconut oil.
- Sauté the onion, then add the tomatoes and curry powder.
- Mix the fish with the spiced tomatoes and cook for a few more minutes.
- Serve the curry with brown rice for a warming, satisfying dish.
Calories: 491 kcal
Taking care of ourselves through healthy eating and mindful nutrition is essential for staying energetic and maintaining a healthy weight. I’ve always loved fish because it’s versatile, easy to prepare, and offers a new flavor experience every time. This meal plan has helped me maintain a healthy weight, while the variety of fish dishes offers me fresh energy each day.
If you want to change your eating habits and treat yourself to flavorful, low-calorie meals, try these fish-based recipes! They’re delicious, nutritious, and help you take care of your body without sacrificing taste.
