Example menu for the Rice Diet for 3 days and 9 days with indicated quantities and established combinations, here’s how to do the diet by eating rice. You have loudly requested this dietary menu and here it is, with all the details, quantities, combinations, and foods to prefer during the diet. There are two different menus, one for 3 days and one for the 9 days of the diet, for a total of 12 days to follow. Here are the rules to follow while on the rice diet and the weekly menu for the three days and the nine days that we will try this diet!
We know that with this diet, you can lose up to 10 pounds in a month, however, the results depend on various factors. Your constitution, how much water you drink, diet slips, if you exercise or not, the type of work you do, and your lifestyle are just some of the factors that make a difference. Difference between success and failure. So do this rice diet peacefully from the beginning, aware of the many factors involved. And remember: The only way to be sure of the result is to follow a customized diet!
Rules of the Diet: How to eat
Those who want to try the rice diet must always follow these simple rules on how to eat.
In the second phase of the diet, it will be necessary to eat 5 times a day, which means that you have to get up early to have a proper breakfast, a snack, lunch, another snack and then dinner. The two daily snacks consist of a seasonal fruit: If it’s winter, avoid strawberries (even if you find them), if it’s summer, leave the oranges alone.
Discover everything there is to know about the Rice Diet: Lose over 10 pounds in a month! It is always important to keep in mind that we started a diet to eat healthily, so whole grain rice is a must. Find out what type of rice to use for the rice diet.
Of course, we don’t cheat: always weigh food raw. This rule is very important for all types of diets, just think that a raw macaroni that weighs 1.7 grams when cooked triples its weight.
Last but not least important rule: drink at least 2 liters of water a day. One out of two dieters forget to drink enough every day. This is one of the main reasons why this diet might not work, so remember to drink! If in doubt, have another sip or two of water. Find out how much water to drink a day based on your weight.
Aware that the first phase lasts 3 days and is used to detox the body (detox phase) and the second phase is a fast diet for 9 days to lose weight, here is the complete menu of the rice diet!
Example menu, phase of the 3 days
Phase 1, or detox phase of the rice diet lasts exactly 3 days. We’re sorry to announce that the sample menu is the same for all three days, here it is:
- Breakfast: 250g of sweet rice cream (obtained by blending boiled rice) with half a teaspoon of honey or with red fruits (50g).
- Lunch: 80g of boiled rice with a tablespoon of extra virgin olive oil and a seasonal fruit (200g).
- Dinner: 80g of rice made into soup with a portion of boiled vegetables (200g).
As you noticed, there are only three meals, but don’t worry, it is designed to help your body get rid of the impurities from the wrong lifestyle you have been following so far.
Example menu, phase of the 9 days
Start now the real 9-day weight loss diet, when you already see the first results (weight loss and flat stomach), and we are only on the fourth day. The 9-day menu example is more varied and tasty and includes 5 meals a day.
Remember that these are just guidelines and that it is a nutritionist who should choose with you the safest and healthiest way to follow this diet.
First day
Example Rice Diet Menu:
- Breakfast: 3 rice biscuits + a cup of coffee or tea + a glass of skimmed milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200 g);
- Lunch: boiled spinach (amount to satisfaction) seasoned with a pinch of salt and a teaspoon of extra virgin olive oil + 2 rice crackers + 100 g of white grilled meat;
- Snack: a seasonal fruit (200 g);
- Dinner: cauliflower (amount to satisfaction) seasoned with a teaspoon of oil + 2 tomatoes with 50 g of boiled rice and 100 g of vegetables + a rice biscuit with a jar of fat-free white yogurt.
Second day
Example Rice Diet Menu:
- Breakfast: 3 rice biscuits + a cup of coffee or tea + a glass of skim milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200 g);
- Lunch: a tray of milk flakes + a jar of rice yogurt or 150 g of rice milk + a cup of strawberries seasoned only with lemon juice;
- Snack: a seasonal fruit (200 g);
- Dinner: 300 g mixed salad with a pinch of salt, apple cider vinegar and a teaspoon of oil + 2 boiled eggs with a side of boiled vegetables and 30 g of rice.
Third day
Example Rice Diet Menu:
- Breakfast: 3 rice biscuits + a cup of coffee or tea + a glass of skimmed milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200 g);
- Lunch: 200 g mixed salad with a pinch of salt, apple cider vinegar, and a teaspoon of oil + 150 g steamed hake + 2 rice crackers;
- Snack: a seasonal fruit (200 g);
- Dinner: 70 g mushroom risotto + 2 seasonal fruits (400 g) + a rice yogurt or 150 g of rice milk.
Fourth day
Example rice diet menu:
- Breakfast: 3 rice cookies + a cup of coffee or tea + a glass of skim milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200 g);
- Lunch: boiled spinach (amount to satisfaction) seasoned with lemon, a pinch of salt, and a teaspoon of extra virgin olive oil + 100 g of white meat grilled + 2 rice crackers;
- Snack: a seasonal fruit (200 g);
- Dinner: cauliflower (amount to satisfaction) seasoned with a teaspoon of oil + a rice cracker + 2 tomatoes with 50 g of boiled rice and 100 g of vegetables + a small container of fat-free white yogurt.
Fifth day
Example Rice Diet Menu:
- Breakfast: 3 rice biscuits + a cup of coffee or tea + a glass of skim milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200g);
- Lunch: 2 whole grain slices of toast + 60g of ricotta cheese + mixed salad (to satisfaction) with a pinch of salt, apple vinegar, and a teaspoon of oil;
- Snack: a seasonal fruit (200g);
- Dinner: 80g of rice with raw tomato sauce + 150g oven-baked or pan-fried artichokes seasoned with a tablespoon of oil and a pinch of salt + 50g raw ham.
Sixth day
Example Rice Diet Menu:
- Breakfast: 3 rice crackers + a cup of coffee or tea + a glass of skimmed milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200g);
- Lunch: 2 grilled peppers seasoned with a teaspoon of oil, a pinch of salt + 60g of rice with 50g of natural tuna;
- Snack: a seasonal fruit (200g);
- Dinner: 2 julienne cut carrots seasoned with a teaspoon of oil, a pinch of salt + vegetable soup + a white yogurt + 3 rice crackers.
Seventh day
Example rice diet menu:
- Breakfast: 3 rice biscuits + a cup of coffee or tea + a glass of skim milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200 g);
- Lunch: 120 g of bresaola and 250 g of arugula dressed with a teaspoon of oil, apple cider vinegar and a pinch of salt + 2 rice crackers;
- Snack: a seasonal fruit (200 g);
- Dinner: 1 boiled or steamed fennel with lemon + 80 g of tomato and mushroom risotto + a rice yogurt or 150 g of rice milk.
Eighth day
Example rice diet menu:
- Breakfast: 3 rice crackers + a cup of coffee or tea + a glass of skim milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200 g);
- Lunch: 300 g mixed salad with a pinch of salt, apple cider vinegar, and a teaspoon of oil + 60 g saffron rice + a cracker;
- Snack: a seasonal fruit (200 g);
- Dinner: 250 g raw spinach seasoned with a pinch of salt and a teaspoon of oil + 150 g grilled chicken.
Ninth day
Example Rice Diet Menu:
- Breakfast: 3 rice biscuits + a cup of coffee or tea + a glass of skim milk with a teaspoon of sugar;
- Snack: a seasonal fruit (200 g);
- Lunch: a rice yogurt or 150 g of rice milk + 50 g of milk flakes + a cup of strawberries dressed only with lemon juice;
- Snack: a seasonal fruit (200 g);
- Dinner: 300 g mixed salad with a pinch of salt, apple cider vinegar and a teaspoon of oil + 2 boiled eggs with a side of boiled vegetables and 30 g of rice.
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The information provided in the Diet and Recipe articles is for INFORMATION ONLY and does not intend to replace the opinion of professional figures such as a doctor, nutritionist, or dietitian, whose intervention is necessary for the prescription and composition of personalized dietary therapies.
