1100 calorie pescetarian meal plan

In just a few clicks, generate your own 1100 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 (1150cal, 112g protein, 66g net carbs, 43g fat, 14g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Toast with butter, boiled eggs, clementine
Avocado tuna salad sandwich
Avocado tuna salad, fruit juice
Tue
Wed
Pesto grilled cheese sandwich, chunky canned soup (non-creamy)
Thu
Tuna pickle boats, clementine
Garlic pepper seitan, caprese salad
Fri
Sat
Clam chowder, yogurt and cucumber
Cajun lime shrimp, green beans, fruit juice
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Beverages
Water
1/2 gallon (2189mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (285g)
Lime juice
1 tbsp (14mL)
Fruit juice
21 1/3 fl oz (640mL)
Clementines
9 fruit (666g)
Limes
2/3 fruit (2" dia) (45g)
Spices and Herbs
Salt
1/16 oz (2g)
Black pepper
1/24 oz (1g)
Fresh basil
2 2/3 tbsp leaves, whole (4g)
Cajun seasoning
2 tsp (5g)
Other
Mixed greens
7/12 package (5.5 oz) (92g)
Vegetables and Vegetable Products
Onion
3/4 medium (2-1/2" dia) (90g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (155g)
Pickles
9 medium (3" long) (252g)
Garlic
2 1/2 clove(s) (8g)
Green pepper
2 tbsp, chopped (19g)
Frozen green beans
2/3 cup (81g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Finfish and Shellfish Products
Canned tuna
4 can (~6 oz) (709g)
Shrimp, raw
2/3 lb (303g)
Baked Products
Bread
10 1/2 slice (336g)
Dairy and Egg Products
Butter
1/4 stick (28g)
Eggs
6 medium (264g)
Cheese
3 slice (1 oz each) (84g)
Fresh mozzarella cheese
1 oz (28g)
Lowfat greek yogurt
3/4 cup (210g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Pesto sauce
1 1/2 tbsp (24g)
Canned clam chowder
1/2 can (18.5 oz) (260g)
Fats and Oils
Olive oil
1 1/4 oz (40mL)
Balsamic vinaigrette
2 tsp (10mL)
Cereal Grains and Pasta
Seitan
8 oz (227g)
protein prep - 6 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • dinner prep - 2 days
    1. Avocado tuna salad
    290 cals, 27p, 4c, 16f (per meal)
  • Avocados
    2/3 avocado(s) (134g)
  • Lime juice
    1/2 tbsp (7mL)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash (0g)
  • Mixed greens
    1 1/3 cup (40g)
  • Onion, minced
    1/3 small (23g)
  • Canned tuna
    1 1/3 can (~6 oz) (229g)
  • Tomatoes
    1/3 cup, chopped (60g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    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.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • ,
  • Fruit juice
    8 fl oz (240mL)
  • lunch prep - 3 days
    1. Avocado tuna salad sandwich
    370 cals, 28p, 25c, 14f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Lime juice
    1/2 tbsp (8mL)
  • Avocados
    3/4 avocado(s) (151g)
  • Canned tuna, drained
    1 1/2 can (~6 oz) (258g)
  • Bread
    6 slice (192g)
  • Onion, minced
    3/8 small (26g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place mixture in between bread slices and serve.
    breakfast prep - 3 days
    1. Toast with butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Bread
    1/2 slice (16g)
  • Butter
    4 dash (2g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. 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.
    3. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • dinner prep - 3 days
    1. Pesto grilled cheese sandwich
    280 cals, 11p, 13c, 19f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter, softened
    1/2 tbsp (7g)
  • Pesto sauce
    1/2 tbsp (8g)
  • Cheese
    1 slice (1 oz each) (28g)
  • Tomatoes
    1 slice, thin/small (15g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
    2
    Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
    3
    Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
    4
    Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
    2. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 1/2 can (~19 oz) (789g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 3 days
    1. Tuna pickle boats
    105 cals, 16p, 1c, 4f (per meal)
  • ,
  • Canned tuna
    3 packet (2.6oz) (222g)
  • Pickles
    9 medium (3" long) (252g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
    2
    Liberally pack the tuna into the center.
    3
    Season with salt/pepper to taste.
    4
    Serve.
    2. Clementine
    80 cals, 1p, 15c, 0f (per meal)
  • ,
  • Clementines
    2 fruit (148g)
  • lunch prep - 2 days
    1. Garlic pepper seitan
    340 cals, 31p, 16c, 17f (per meal)
  • Olive oil
    2 tbsp (30mL)
  • Onion
    4 tbsp, chopped (40g)
  • Garlic, minced
    2 1/2 clove(s) (8g)
  • Green pepper
    2 tbsp, chopped (19g)
  • Seitan, chicken style
    8 oz (227g)
  • Black pepper
    2 dash, ground (1g)
  • Water
    1 tbsp (15mL)
  • Salt
    1 dash (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
    5
    Cook, stirring until thickened, and serve immediately.
    2. Caprese salad
    70 cals, 4p, 3c, 5f (per meal)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Fresh basil
    2 2/3 tbsp leaves, whole (4g)
  • Tomatoes, halved
    1/3 cup cherry tomatoes (50g)
  • Mixed greens
    1/3 package (5.5 oz) (52g)
  • Fresh mozzarella cheese
    1 oz (28g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, mix together the mixed greens, basil, and tomatoes.
    2
    When serving, top with mozzarella and balsamic vinaigrette.
    dinner prep - 1 days
    1. Cajun lime shrimp
    285 cals, 61p, 1c, 4f (per meal)
  • Shrimp, raw, peeled and deveined
    2/3 lb (303g)
  • Cajun seasoning
    2 tsp (5g)
  • Limes, juiced
    2/3 fruit (2" dia) (45g)
  • Olive oil
    2 tsp (10mL)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Mix together the Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add the shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.
    2
    Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.
    3
    Cook the shrimp on grill or in pan until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
    4
    Serve.
    2. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    3. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • Fruit juice
    5 1/3 fl oz (160mL)
  • lunch prep - 1 days
    1. Clam chowder
    180 cals, 6p, 13c, 11f (per meal)
  • Canned clam chowder
    1/2 can (18.5 oz) (260g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    3/4 cucumber (8-1/4") (226g)
  • Lowfat greek yogurt
    3/4 cup (210g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again