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

Generate 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: Sample plan

This sample plan (1025cal, 101g protein, 67g net carbs, 33g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Walnuts, apple
Tomato soup
Parmesan crusted tilapia, olive oil drizzled sugar snap peas
Tue
Wed
Grilled cheese with mushrooms, milk
Thu
Higher-calorie breakfast cereal with protein milk
Vegan bangers and cauliflower mash
Fri
Sat
Chunky canned soup (non-creamy), lowfat greek yogurt
Crispy tenders, milk, strawberries
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Strawberries
1 3/4 cup, whole (252g)
Nut and Seed Products
Walnuts
6 tbsp shelled (50 halves) (38g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Spices and Herbs
Black pepper
1/2 tsp (0g)
Salt
1/2 tsp (2g)
Paprika
1/2 tbsp (3g)
Thyme
1/2 tbsp, ground (2g)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 cup (288g)
Mushrooms
3/4 cup, chopped (53g)
Onion
1 small (70g)
Ketchup
3/4 tbsp (13g)
Fats and Oils
Olive oil
1 1/4 oz (37mL)
Oil
1 tbsp (15mL)
Finfish and Shellfish Products
Tilapia, raw
1 lb (504g)
Dairy and Egg Products
Parmesan cheese
1/2 cup (56g)
Whole milk
1/4 gallon (1020mL)
Sliced cheese
1 1/2 slice (3/4 oz) (32g)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
12 3/4 scoop (1/3 cup ea) (395g)
Baked Products
Bread
3 slice(s) (96g)
Breakfast Cereals
Higher-calorie breakfast cereal
1 1/2 serving (72g)
Other
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Meatless chik'n tenders
3 pieces (77g)
breakfast prep - 3 days
1. Walnuts
85 cals, 2p, 1c, 8f (per meal)
  • ,
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • 2. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • lunch prep - 2 days
    1. Tomato soup
    210 cals, 4p, 42c, 1f (per meal)
  • ,
  • Condensed canned tomato soup
    2 can (10.5 oz) (596g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 3 days
    1. Parmesan crusted tilapia
    275 cals, 39p, 3c, 12f (per meal)
  • ,
  • Tilapia, raw
    1 lb (504g)
  • Olive oil
    3/4 tbsp (11mL)
  • Black pepper
    3 dash (0g)
  • Salt
    3 dash (1g)
  • Parmesan cheese, grated
    1/2 cup (56g)
  • Paprika
    1/2 tbsp (3g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 degrees F (200 degrees C).
    2
    Line a baking sheet with aluminum foil.
    3
    Whisk Parmesan cheese, paprika, parsley (optional), salt, and pepper together in a shallow dish.
    4
    Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
    5
    Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
    2. Olive oil drizzled sugar snap peas
    80 cals, 3p, 4c, 5f (per meal)
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen sugar snap peas
    2 cup (288g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare sugar snap peas according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper.
    protein prep - 6 days
    1. Protein shake
    220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • lunch prep - 3 days
    1. Grilled cheese with mushrooms
    160 cals, 7p, 13c, 8f (per meal)
  • Mushrooms
    4 tbsp, chopped (18g)
  • Olive oil
    1/4 tbsp (4mL)
  • Thyme
    4 dash, ground (1g)
  • Bread
    1 slice(s) (32g)
  • Sliced cheese
    1/2 slice (3/4 oz) (11g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
    2
    Put the cheese on one slice of bread and put the mushrooms on top.
    3
    Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
    4
    Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • breakfast prep - 3 days
    1. Higher-calorie breakfast cereal with protein milk
    150 cals, 10p, 19c, 3f (per meal)
  • Higher-calorie breakfast cereal
    1/2 serving (24g)
  • Whole milk
    4 tbsp (60mL)
  • Protein powder
    1/4 scoop (1/3 cup ea) (8g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving of cereal should be in the 160-200 calorie range or scaled accordingly.
    dinner prep - 2 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • ,
  • Onion, thinly sliced
    1 small (70g)
  • Vegan sausage
    2 sausage (200g)
  • Oil
    1 tbsp (15mL)
  • Frozen cauliflower
    1 1/2 cup (170g)
  • 1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
    lunch prep - 1 days
    1. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • Chunky canned soup (non-creamy varieties)
    1/2 can (~19 oz) (263g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • dinner prep - 1 days
    1. Crispy tenders
    170 cals, 12p, 16c, 7f (per meal)
  • Meatless chik'n tenders
    3 pieces (77g)
  • Ketchup
    3/4 tbsp (13g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • 3. Strawberries
    90 cals, 2p, 14c, 1f (per meal)
  • Strawberries
    1 3/4 cup, whole (252g)
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