7-day meal plan with recipes and a grocery list
1200 calorie pescetarian meal plan
1200calories
100gprotein
65gnet carbs
53gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 1200 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.Day 1
1250cals, 112g protein, 62g net carbs, 52g fat 20g fiber per day
Day 2
1225cals, 91g protein, 72g net carbs, 59g fat 12g fiber per day
Breakfast
Basic scrambled eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Fruit juice
1/2 cup(s) · 57cal, 1p, 13c, 0f
Lunch
Garlic pepper seitan
1/2 serving(s) · 171cal, 15p, 8c, 8f
Mashed sweet potatoes with butter
1/2 serving(s) · 125cal, 2p, 18c, 4f
Garlic collard greens
1/2 serving(s) · 80cal, 4p, 2c, 4f
Dinner
Salmon burger
1 burger(s) · 442cal, 20p, 27c, 28f
Simple mixed greens salad
1/2 serving(s) · 34cal, 1p, 2c, 2f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1200cals, 94g protein, 74g net carbs, 48g fat 21g fiber per day
Breakfast
Avocado toast
1 slice(s) · 168cal, 5p, 13c, 9f
Basic fried eggs
1 egg(s) · 80cal, 6p, 0c, 6f
Lunch
Garlic pepper seitan
1/2 serving(s) · 171cal, 15p, 8c, 8f
Mashed sweet potatoes with butter
1/2 serving(s) · 125cal, 2p, 18c, 4f
Garlic collard greens
1/2 serving(s) · 80cal, 4p, 2c, 4f
Dinner
Avocado tuna salad
1/2 serving(s) · 218cal, 20p, 3c, 12f
Fruit juice
1 cup(s) · 115cal, 2p, 25c, 1f
Caprese salad
1/2 serving(s) · 71cal, 4p, 2c, 5f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 4
1175cals, 103g protein, 59g net carbs, 51g fat 16g fiber per day
Breakfast
Avocado toast
1 slice(s) · 168cal, 5p, 13c, 9f
Basic fried eggs
1 egg(s) · 80cal, 6p, 0c, 6f
Lunch
Vegan sausage
1 sausage(s) · 268cal, 28p, 11c, 12f
Roasted tomatoes
1 1/2 tomato(es) · 89cal, 1p, 4c, 7f
Dinner
Avocado tuna salad
1/2 serving(s) · 218cal, 20p, 3c, 12f
Fruit juice
1 cup(s) · 115cal, 2p, 25c, 1f
Caprese salad
1/2 serving(s) · 71cal, 4p, 2c, 5f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 5
1175cals, 91g protein, 70g net carbs, 52g fat 16g fiber per day
Breakfast
Avocado toast
1 slice(s) · 168cal, 5p, 13c, 9f
Basic fried eggs
1 egg(s) · 80cal, 6p, 0c, 6f
Lunch
Goat cheese and marinara stuffed zucchini
2 zucchini halve(s) · 192cal, 11p, 10c, 10f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Dinner
Cajun tofu
1 1/3 serving(s) · 209cal, 15p, 5c, 14f
Sweet potato wedges
1/2 serving(s) · 130cal, 2p, 18c, 4f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1200cals, 106g protein, 59g net carbs, 53g fat 19g fiber per day
Day 7
1200cals, 106g protein, 59g net carbs, 53g fat 19g fiber per day
Grocery List (42 items)
Fruits and Fruit Juices
Fruit juice
32 fl oz
Avocados
2 3/4 avocado(s)
Lime juice
1 tbsp
Fats and Oils
Oil
1 1/4 oz
Salad dressing
1 1/2 tbsp
Mayonnaise
3 tbsp
Olive oil
1 tbsp
Balsamic vinaigrette
2 tsp
Dairy and Egg Products
Eggs
9 large
Butter
2 tsp
Fresh mozzarella cheese
1 oz
Goat cheese
1 oz
Whole milk
1/2 cup(s)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s)
28 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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.
lunch prep - 1 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Mixed vegetables
97cal, 4p, 13c, 1f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Salmon burger
442cal, 20p, 27c, 28f (per meal)
2 patty (226g)
1/2 cup (15g)
3 tbsp (45mL)
4 dash (1g)
1/2 tsp (3mL)
2 bun(s) (102g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add salmon burger to the skillet and cook for about 4-6 minutes on each side until fully cooked.
2
Meanwhile, mix together the mayo and the dill.
3
Place the salmon burger on the bun and top with mayo and greens. Serve.
2. Simple mixed greens salad
34cal, 1p, 2c, 2f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Garlic pepper seitan
171cal, 15p, 8c, 8f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 tbsp, chopped (9g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
1 1/4 clove(s) (4g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. 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. 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.
3. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 dash (1g)
1 1/2 clove(s) (5g)
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.
dinner prep - 2 days
1. Avocado tuna salad
218cal, 20p, 3c, 12f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1 can(s) (172g)
4 tbsp, chopped (45g)
1/4 small (18g)
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.
3. Caprese salad
71cal, 4p, 3c, 5f (per meal)
1 oz (28g)
1/3 package (5.5 oz) (52g)
2 2/3 tbsp leaves, whole (4g)
2 tsp (10mL)
1/3 cup cherry tomatoes (50g)
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.
breakfast prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
192cal, 11p, 10c, 10f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Cajun tofu
209cal, 15p, 5c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
1 tsp (6mL)
2 dash (2g)
1 dash, ground (0g)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
2 can(s) (344g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 dash (0g)
1 large (50g)
1 dash (0g)
1 slice(s), thick/large (1/2" thick) (27g)
1/4 avocado(s) (50g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
dinner prep - 2 days
1. Chik'n nuggets
368cal, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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