1200 calorie pescetarian meal 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.

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 (1225cal, 105g protein, 88g net carbs, 42g fat, 16g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Higher-calorie breakfast cereal with protein milk
Pan-fried salmon, milk, olive oil drizzled broccoli
Garlic pepper seitan, bread and butter
Tue
Wed
Lentil chili, fruit juice, brown rice
Thu
Higher-calorie breakfast cereal
Cajun tilapia, buttered broccoli
Fri
Sat
Grilled cheese sandwich, lowfat greek yogurt
Crack slaw with tempeh
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Beverages
Water
10 cup (2419mL)
Protein powder
10 scoop (1/3 cup ea) (314g)
Fats and Oils
Olive oil
1 oz (35mL)
Oil
1 1/2 oz (48mL)
Vegetables and Vegetable Products
Onion
5/8 medium (2-1/2" dia) (68g)
Garlic
4 clove(s) (13g)
Green pepper
4 tsp, chopped (12g)
Frozen broccoli
4 1/2 cup (410g)
Canned whole tomatoes
3/4 cup (180g)
Cereal Grains and Pasta
Seitan
5 1/3 oz (151g)
Dry bulgur wheat
6 tbsp (53g)
Brown rice
1/2 cup (95g)
Spices and Herbs
Black pepper
1/10 oz (3g)
Salt
1/4 oz (8g)
Chili powder
3/4 tbsp (6g)
Ground cumin
1 tsp (2g)
Cajun seasoning
2 1/2 tsp (6g)
Dairy and Egg Products
Butter
1/3 stick (37g)
Whole milk
4 1/2 cup (1111mL)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
Sliced cheese
1 slice (1 oz) (28g)
Baked Products
Bread
3 slice (96g)
Finfish and Shellfish Products
Salmon
12 oz (340g)
Tilapia, raw
1 1/4 lb (560g)
Breakfast Cereals
Higher-calorie breakfast cereal
5 1/4 serving (252g)
Legumes and Legume Products
Lentils, raw
6 tbsp (72g)
Tempeh
4 oz (113g)
Soups, Sauces, and Gravies
Vegetable broth
1 cup(s) (mL)
Hot sauce
1 tsp (5mL)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Other
Coleslaw mix
2 cup (180g)
Nut and Seed Products
Sunflower kernels
1 tbsp (12g)
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. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    4 tsp (20mL)
  • Onion
    2 2/3 tbsp, chopped (27g)
  • Garlic, minced
    1 2/3 clove(s) (5g)
  • Green pepper
    4 tsp, chopped (12g)
  • Seitan, chicken style
    5 1/3 oz (151g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Water
    2 tsp (10mL)
  • Salt
    2/3 dash (1g)
  • Recipe has been scaled from original by 0.33x. 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. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 3 days
    1. Pan-fried salmon
    275 cals, 23p, 0c, 20f (per meal)
  • ,
  • Oil
    1 tbsp (15mL)
  • Salmon
    12 oz (340g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • 3. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    breakfast prep - 3 days
    1. Higher-calorie breakfast cereal with protein milk
    225 cals, 15p, 28c, 4f (per meal)
  • Higher-calorie breakfast cereal
    3/4 serving (36g)
  • Whole milk
    6 tbsp (90mL)
  • Protein powder
    3/8 scoop (1/3 cup ea) (12g)
  • Recipe has been scaled from original by 0.75x. 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 - 3 days
    1. Lentil chili
    220 cals, 9p, 28c, 5f (per meal)
  • Oil
    3/4 tbsp (11mL)
  • Onion, chopped
    3/8 medium (2-1/2" dia) (41g)
  • Garlic, minced
    1 1/2 clove(s) (5g)
  • Lentils, raw
    6 tbsp (72g)
  • Chili powder
    3/4 tbsp (6g)
  • Ground cumin
    1 tsp (2g)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    3/4 dash, ground (0g)
  • Canned whole tomatoes, chopped
    3/4 cup (180g)
  • Dry bulgur wheat
    6 tbsp (53g)
  • Vegetable broth
    1 cup(s) (mL)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • Brown rice
    1/2 cup (95g)
  • Salt
    3 dash (2g)
  • Water
    1 cup(s) (237mL)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. 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, fluff with a fork, and season with salt and pepper.
    breakfast prep - 3 days
    1. Higher-calorie breakfast cereal
    250 cals, 8p, 37c, 5f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Higher-calorie breakfast cereal
    1 serving (48g)
  • 1
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    lunch prep - 2 days
    1. Cajun tilapia
    330 cals, 57p, 1c, 11f (per meal)
  • ,
  • Tilapia, raw
    1 1/4 lb (560g)
  • Oil
    2 1/2 tsp (13mL)
  • Cajun seasoning
    2 1/2 tsp (6g)
  • Recipe has been scaled from original by 0.83x. 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. Buttered broccoli
    100 cals, 2p, 1c, 9f (per meal)
  • ,
  • Black pepper
    3/4 dash (0g)
  • Salt
    3/4 dash (0g)
  • Frozen broccoli
    1 1/2 cup (137g)
  • Butter
    1 1/2 tbsp (21g)
  • Recipe has been scaled from original by 0.75x. 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.
    dinner prep - 1 days
    1. Crack slaw with tempeh
    410 cals, 27p, 12c, 27f (per meal)
  • Tempeh, cubed
    4 oz (113g)
  • Coleslaw mix
    2 cup (180g)
  • Hot sauce
    1 tsp (5mL)
  • Sunflower kernels
    1 tbsp (12g)
  • Oil
    2 tsp (10mL)
  • Garlic, minced
    1 clove (3g)
  • 1
    Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
    2
    Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
    3
    Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
    4
    Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
    5
    Season with salt and pepper to taste. Serve hot or cold.
    lunch prep - 1 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low.
    2
    Spread butter on one side of one slice of bread.
    3
    Place bread on skillet, butter-side down and top with cheese.
    4
    Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
    5
    Grill until lightly browned and then flip. Continue until cheese is melted.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
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