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
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 (1100cals, 96g protein, 66g net carbs, 42g fat 19g fiber per day) cannot be customized.
Day 1
1125cals, 91g protein, 39g net carbs, 58g fat 18g fiber per day
1/2 avocado(s) (271cal, 10p, 2c, 22f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1125cals, 99g protein, 91g net carbs, 31g fat 20g fiber per day
3 oz (94cal, 15p, 1c, 3f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 serving(s) (183cal, 3p, 36c, 0f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1125cals, 97g protein, 78g net carbs, 38g fat 18g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/4 cucumber (15cal, 1p, 3c, 0f)
3 oz (94cal, 15p, 1c, 3f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 serving(s) (183cal, 3p, 36c, 0f)
5 1/3 oz (198cal, 27p, 0c, 10f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1100cals, 94g protein, 46g net carbs, 53g fat 15g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1 serving(s) (141cal, 9p, 9c, 7f)
5 1/3 oz (198cal, 27p, 0c, 10f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1075cals, 98g protein, 83g net carbs, 31g fat 20g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 can(s) (105cal, 2p, 21c, 1f)
1 container (139cal, 20p, 8c, 3f)
2 cup(s) (104cal, 2p, 16c, 1f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/2 serving(s) (70cal, 4p, 5c, 4f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1100cals, 97g protein, 62g net carbs, 43g fat 19g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1100cals, 97g protein, 62g net carbs, 43g fat 19g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (41 items)
Beverages
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Water
12 1/3 cup(s) (2922mL)
Dairy and Egg Products
Whole milk
2 cup(s) (480mL)
Nonfat greek yogurt, plain
14 tbsp (245g)
Goat cheese
1 oz (28g)
Butter
3 tbsp (38g)
Eggs
7 large (350g)
Fruits and Fruit Juices
Peach
5 medium (2-2/3" dia) (750g)
Lemon juice
3/4 fl oz (22mL)
Avocados
1 avocado(s) (201g)
Strawberries
7/8 pint (312g)
Lime juice
1/2 tsp (3mL)
Other
Nutritional yeast
1/2 tbsp (2g)
Guacamole, store-bought
3 tbsp (46g)
Protein greek yogurt, flavored
1 container (150g)
Legumes and Legume Products
Soy sauce
1/2 oz (10mL)
Peanut butter
2 tbsp (32g)
Tempeh
3/4 lbs (340g)
Extra firm tofu
1/3 lbs (151g)
Lentils, raw
1/3 cup (64g)
Fats and Oils
Olive oil
1 3/4 oz (56mL)
Oil
2 1/4 tbsp (34mL)
Spices and Herbs
Red wine vinegar
1 3/4 tsp (9mL)
Dried dill weed
1 3/4 tsp (2g)
Cajun seasoning
2 tsp (5g)
Salt
1 1/2 g (1g)
Black pepper
2 dash (0g)
Vegetables and Vegetable Products
Red onion
1/2 medium (2-1/2" dia) (48g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Frozen green beans
2 cup (242g)
Onion
1/8 small (9g)
Bell pepper
1/2 large (82g)
Frozen mixed veggies
1/3 lbs (151g)
Finfish and Shellfish Products
Smoked salmon
3/4 oz (21g)
Cod, raw
16 2/3 oz (472g)
Canned tuna
1/2 can (86g)
Nut and Seed Products
Walnuts
3 tbsp, shelled (19g)
Baked Products
Bread
1/4 lbs (128g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Oriental flavored ramen
1/3 package with flavor packet (28g)
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Peanut tempeh
217cal, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Smoked salmon stuffed avocado
271cal, 10p, 2c, 22f (per meal)
1/4 tsp (1mL)
1/2 oz (14g)
3/4 oz (21g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
lunch prep - 2 days
1. Cajun cod
94cal, 15p, 1c, 3f (per meal)
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Mashed sweet potatoes with butter
125cal, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
dinner prep - 2 days
1. Simple roasted cod
198cal, 27p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Buttered green beans
147cal, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 3 days
1. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
244cal, 8p, 14c, 15f (per meal)
4 dash (2g)
1/2 oz (14g)
1/4 avocado(s) (50g)
2 medium (1-1/4" dia) (24g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Tomato soup
105cal, 2p, 21c, 1f (per meal)
1/2 can (10.5 oz) (149g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/8 small (9g)
1/2 large (82g)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (86g)
Recipe has been scaled from original by 0.5x. 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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
3. Simple Greek cucumber salad
70cal, 5p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 tsp (1mL)
2 dash (0g)
3/8 tsp (2mL)
2 tbsp (35g)
1/8 medium (2-1/2" dia) (7g)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
dinner prep - 2 days
1. Tofu lo-mein
226cal, 11p, 18c, 11f (per meal)
1/3 package with flavor packet (28g)
1/3 lbs (151g)
2 tsp (10mL)
1/2 cup(s) (119mL)
1 tsp (5mL)
1/3 lbs (151g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
lunch prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.