1300 calorie pescetarian meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Avocado toast, milk Pick days Swap	Pan fried tilapia, olive oil drizzled lima beans Pick days Swap	Pan seared breaded tilapia, lima beans, bread and butter Pick days Swap	Pretzels Pick days Swap
Tue
Wed
Thu	Pesto grilled cheese sandwich, pear Pick days Swap	Italian baked tilapia, lima beans Pick days Swap	Pumpkin seeds Pick days Swap
Fri	Roasted chickpeas Pick days Swap
Sat	Smoked salmon stuffed avocado, protein shake (milk) Pick days Swap	Quinoa and black beans, roasted cashews Pick days Swap

lunch prep - 3 days

1. Pan fried tilapia

225 cals, 34p, 0c, 10f (per meal)

Scale to: , 18 oz

Tilapia, raw

1 lb (504g)

Olive oil

1 1/2 tbsp (23mL)

Black pepper

1/4 tbsp, ground (2g)

Salt

1/4 tbsp (5g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.

2. Olive oil drizzled lima beans

160 cals, 7p, 16c, 5f (per meal)

Scale to:

Black pepper

1/3 tsp, ground (1g)

Salt

1/2 tsp (3g)

Lima beans, frozen

1 package (10 oz) (320g)

Olive oil

1 tbsp (17mL)

Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.

Cook lima beans according to package.

Once drained, add in olive oil, salt, and pepper; stir until butter is melted.

Serve.

snack prep - 3 days

1. Pretzels

195 cals, 5p, 38c, 1f (per meal)

Scale to:

Pretzels, hard, salted

1 3/4 oz (50g)

Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.

Serving note: 1 oz = approx. 110 calories of pretzels

protein prep - 6 days

1. Protein shake

165 cals, 36p, 1c, 1f (per meal)

Scale to: , 1 1/2 scoop

Water

1 1/2 cup(s) (356mL)

Protein powder

1 1/2 scoop (1/3 cup ea) (47g)

breakfast prep - 4 days

1. Avocado toast

170 cals, 5p, 13c, 9f (per meal)

Scale to: , 1 slice(s)

Bread

1 slice (32g)

Avocados, ripe, sliced

1/4 avocado(s) (50g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Toast the bread.

Top with ripe avocado and use a fork to smash.

2. Milk

75 cals, 4p, 6c, 4f (per meal)

Scale to: , 1/2 cup(s)

Whole milk

1/2 cup (120mL)

dinner prep - 3 days

1. Pan seared breaded tilapia

150 cals, 18p, 6c, 6f (per meal)

Scale to: , 9 oz

Butter, melted

3/4 tbsp (11g)

All-purpose flour

3 tbsp (23g)

Tilapia, raw

1/2 lb (252g)

Salt

3 dash (2g)

Black pepper

3 dash, ground (1g)

Olive oil

1 tsp (6mL)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.

2. Lima beans

75 cals, 5p, 10c, 0f (per meal)

Scale to:

Black pepper

1 1/2 dash, ground (0g)

Salt

3 dash (2g)

Lima beans, frozen

3/4 package (10 oz) (213g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Cook lima beans according to package.

Season to taste with salt and pepper.

Serve.

3. Bread and butter

225 cals, 8p, 24c, 10f (per meal)

Scale to: , 2 slice

Butter

2 tsp (9g)

Bread

2 slice (64g)

Spread the butter on the bread and serve.

dinner prep - 2 days

1. Italian baked tilapia

350 cals, 59p, 13c, 5f (per meal)

Scale to: , 20 oz

Onion, chopped

5/6 small (58g)

Italian seasoning

2 1/2 tsp (9g)

Tilapia, raw

1 1/4 lb (560g)

Canned crushed tomatoes

5/6 can (14.5 oz) (338g)

Salt

1/2 tsp (3g)

Black pepper

1 tsp, ground (2g)

Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.

Preheat oven to 375 F (190 C).

Heat olive oil on medium high in an oven-proof pan.

Add onion and cook 8 minutes until soft and brown.

Add half of the tomato and herbs and salt/pepper to an oven-proof pan.

Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.

Serve.

2. Lima beans

75 cals, 5p, 10c, 0f (per meal)

Scale to:

Black pepper

1 dash, ground (0g)

Salt

2 dash (2g)

Lima beans, frozen

1/2 package (10 oz) (142g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Cook lima beans according to package.

Season to taste with salt and pepper.

Serve.

snack prep - 3 days

1. Pumpkin seeds

185 cals, 9p, 2c, 15f (per meal)

Scale to:

Roasted pumpkin seeds, unsalted

3/4 cup (89g)

lunch prep - 2 days

1. Pesto grilled cheese sandwich

280 cals, 11p, 13c, 19f (per meal)

Scale to: , 1/2 sandwich(es)

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(s), thin/small (15g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.

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.

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.

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. Pear

115 cals, 1p, 22c, 0f (per meal)

Scale to: , 1 pear(s)

Pears

1 medium (178g)

breakfast prep - 2 days

1. Roasted chickpeas

140 cals, 5p, 12c, 6f (per meal)

Scale to:

Roasted chickpeas

1/2 cup (57g)

lunch prep - 1 days

1. Smoked salmon stuffed avocado

250 cals, 9p, 2c, 20f (per meal)

For 1 Meal

Lemon juice

1/4 tsp (1mL)

Goat cheese

1/2 oz (14g)

Smoked salmon

3/4 oz (21g)

Avocados, halved, de-seeded, and de-skinned

1/2 avocado(s) (101g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Chop the smoked salmon into pieces.

Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.

Stuff the holes of the avocado with the smoked salmon mixture.

Top with a drizzle of lemon juice and add pepper to taste.

Serve immediately.

2. Protein shake (milk)

130 cals, 16p, 6c, 4f (per meal)

For 1 Meal

Whole milk

1/2 cup (120mL)

Protein powder

1/2 scoop (1/3 cup ea) (16g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Mix until well-combined.

Serve.

dinner prep - 1 days

1. Quinoa and black beans

260 cals, 13p, 33c, 3f (per meal)

For 1 Meal

Oil

1/6 tsp (1mL)

Onion, chopped

1/6 medium (2-1/2" dia) (18g)

Garlic, chopped

1/2 clove(s) (2g)

Quinoa, uncooked

2 tbsp (21g)

Vegetable broth

1/4 cup(s) (mL)

Ground cumin

1 1/3 dash (0g)

Cayenne pepper

1/3 dash (0g)

Salt

2/3 dash (1g)

Black pepper

1/3 dash, ground (0g)

Frozen corn kernels

2 2/3 tbsp (23g)

Black beans, rinsed and drained

1/3 (15.5oz) can (146g)

Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.

Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.

Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.

Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.

2. Roasted cashews

210 cals, 5p, 10c, 16f (per meal)

For 1 Meal

Roasted cashews

4 tbsp, halves and whole (34g)

1300 calorie pescetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan