1000 calorie pescetarian meal plan
In just a few clicks, generate your own 1000 calorie pescetarian meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1000cals, 100g protein, 48g net carbs, 37g fat 20g fiber per day) cannot be customized.
Day 1
950cals, 105g protein, 40g net carbs, 32g fat 23g fiber per day
2 mini muffin(s) (112cal, 9p, 1c, 8f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
3 oz (99cal, 17p, 0c, 3f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1 cup(s) (29cal, 3p, 2c, 0f)
1 cup(s) (146cal, 19p, 3c, 4f)
1 serving(s) (159cal, 7p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
975cals, 104g protein, 38g net carbs, 41g fat 13g fiber per day
2 mini muffin(s) (112cal, 9p, 1c, 8f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
3 oz (99cal, 17p, 0c, 3f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1 cup(s) (29cal, 3p, 2c, 0f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cals, 112g protein, 24g net carbs, 48g fat 12g fiber per day
2 mini muffin(s) (112cal, 9p, 1c, 8f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1025cals, 96g protein, 64g net carbs, 37g fat 14g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 taco(s) (199cal, 8p, 26c, 5f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1050cals, 91g protein, 66g net carbs, 35g fat 25g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 serving(s) (322cal, 19p, 25c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cals, 98g protein, 53g net carbs, 34g fat 26g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (277cal, 17p, 14c, 12f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 serving(s) (322cal, 19p, 25c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
950cals, 92g protein, 52g net carbs, 30g fat 28g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (277cal, 17p, 14c, 12f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (47 items)
Fruits and Fruit Juices
Grapes
1 1/2 cup (138g)
Lime juice
1 tsp (5mL)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
2 tbsp (30mL)
Dairy and Egg Products
Cheddar cheese
1/4 cup, shredded (32g)
Eggs
9 large (450g)
Butter
2 tbsp (28g)
Kefir, flavored
1 cup (240mL)
Nonfat greek yogurt, plain
4 tbsp (70g)
Sour cream
3/4 tbsp (9g)
Beverages
Water
15 2/3 cup (3763mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Garlic
2 clove(s) (6g)
Collard greens
1/2 lbs (227g)
Frozen broccoli
3 cup (273g)
Onion
1/3 medium (2-1/2" dia) (37g)
Tomatoes
2/3 medium whole (2-3/5" dia) (82g)
Bell pepper
1 tbsp, diced (9g)
Carrots
1 1/6 small (5-1/2" long) (58g)
Edamame, frozen, shelled
1/2 cup (59g)
Raw celery
2 stalk, small (5" long) (34g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1 1/2 g (1g)
Cajun seasoning
1/4 tbsp (2g)
Crushed red pepper
3/4 dash (0g)
Ground cumin
1/2 tsp (1g)
Curry powder
1 tsp (2g)
Taco seasoning mix
1 tbsp (9g)
Fats and Oils
Oil
1/2 oz (17mL)
Salad dressing
1/4 cup (53mL)
Legumes and Legume Products
Vegetarian burger crumbles
1 cup (100g)
Roasted peanuts
4 tbsp (37g)
Red lentils, raw
2 tbsp (24g)
Chickpeas, canned
1 can (448g)
Refried beans
1/2 cup (121g)
Tempeh
4 oz (113g)
Black beans
3/8 can(s) (165g)
Cereal Grains and Pasta
Brown rice
2/3 cup (127g)
Finfish and Shellfish Products
Tilapia, raw
6 oz (168g)
Canned tuna
1 can (172g)
Other
Mixed greens
1 package (5.5 oz) (147g)
Vegan sausage
2 sausage (200g)
Coleslaw mix
1 1/2 cup (135g)
Soups, Sauces, and Gravies
Salsa
1/4 jar (121g)
Vegetable broth
1/4 cup(s) (mL)
Baked Products
Corn tortillas
1 tortilla, medium (approx 6" dia) (26g)
Nut and Seed Products
Sunflower kernels
2 tbsp (24g)
breakfast prep - 3 days
1. Egg & cheese mini muffin
112cal, 9p, 1c, 8f (per meal)
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Vegan crumbles
146cal, 19p, 3c, 4f (per meal)
1 cup (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1 1/2 clove(s) (5g)
1 dash (1g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Cajun tilapia
99cal, 17p, 0c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Broccoli
29cal, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
3. Buttery brown rice
167cal, 3p, 23c, 7f (per meal)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (2g)
1/3 cup (63g)
1 tbsp (14g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
dinner prep - 2 days
1. Avocado tuna salad
218cal, 20p, 3c, 12f (per meal)
1/4 small (18g)
4 tbsp, chopped (45g)
1 can (172g)
1 cup (30g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Buttered broccoli
67cal, 2p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 dash (0g)
2 large (100g)
1 dash (0g)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
dinner prep - 1 days
1. Spiced lentil tacos
199cal, 8p, 26c, 5f (per meal)
2/3 dash (0g)
1/4 cup(s) (59mL)
1/4 tbsp (4mL)
1 tbsp (18g)
2 dash (1g)
1/2 clove(s) (1g)
1/8 medium (2-1/2" dia) (9g)
1/6 small (5-1/2" long) (8g)
1 tortilla, medium (approx 6" dia) (26g)
2 tbsp (24g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat just half of the oil in a saucepan over medium heat. Add the onion, carrot, and garlic and cook for 5-7 minutes until the onion is translucent.
2
Stir in cumin and cook for about one minute, until fragrant.
3
Add water, salsa, lentils, and some salt. Bring to a boil, cover, reduce the heat to low, and cook 20-25 minutes or until lentils are soft.
4
Divide lentil mixture between tortillas and spread almost to the edge of each tortilla. Sprinkle crushed red pepper on top.
5
Heat the remaining oil in a nonstick skillet over medium heat. Add the tortilla lentil side up and toast for 3-5 minutes until edges begin to crisp.
6
Transfer the tacos to plate, fold, and serve.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Edamame slaw salad bowl
196cal, 8p, 13c, 9f (per meal)
1 small (5-1/2" long) (50g)
2 tbsp (30mL)
1 1/2 cup (135g)
1/2 cup (59g)
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
2. Kefir
150cal, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.
dinner prep - 2 days
1. Curried chickpea salad
322cal, 19p, 25c, 11f (per meal)
1 can (448g)
2 oz (57g)
2 tbsp (24g)
2 stalk, small (5" long) (34g)
1 tsp (2g)
4 tbsp (70g)
2 tbsp (30mL)
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 2 days
1. Tempeh taco salad bowl
277cal, 17p, 14c, 12f (per meal)
1/2 tsp (3mL)
1/2 cup (121g)
3 tbsp (54g)
1/2 cup (15g)
1/2 avocado(s) (101g)
1 tbsp (9g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. Brown rice
57cal, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Black bean and salsa soup
193cal, 11p, 19c, 3f (per meal)
3/4 tbsp (9g)
1 1/2 dash (0g)
3 tbsp (49g)
3/8 can(s) (165g)
1/4 cup(s) (mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.