1300 calorie pescetarian meal plan
In just a few clicks, generate your own 1300 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 (1300cal, 97g protein, 89g net carbs, 51g fat, 22g fiber per day) cannot be customized.
Day 1
1325cal, 91g protein, 78g net carbs, 64g fat, 18g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1250cal, 93g protein, 95g net carbs, 46g fat, 19g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 oz (112cal, 17p, 0c, 5f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 serving(s) (260cal, 21p, 6c, 15f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1350cal, 111g protein, 76g net carbs, 56g fat, 22g fiber
3 oz (112cal, 17p, 0c, 5f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
4 oz (282cal, 27p, 11c, 13f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1250cal, 99g protein, 71g net carbs, 50g fat, 29g fiber
1/2 sandwich(es) (171cal, 8p, 20c, 4f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
4 oz (282cal, 27p, 11c, 13f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1300cal, 93g protein, 73g net carbs, 60g fat, 22g fiber
1/2 serving(s) (162cal, 7p, 13c, 8f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 1/3 serving(s) (188cal, 3p, 24c, 8f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cal, 98g protein, 106g net carbs, 50g fat, 24g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/2 serving(s) (162cal, 7p, 13c, 8f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 1/3 serving(s) (188cal, 3p, 24c, 8f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1250cal, 92g protein, 125g net carbs, 34g fat, 22g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 container(s) (181cal, 8p, 32c, 2f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (55 items)
Finfish and Shellfish Products
Canned tuna
1/2 can (~6 oz) (86g)
Tilapia, raw
14 oz (392g)
Fruits and Fruit Juices
Avocados
1/4 avocado(s) (50g)
Lime juice
1/2 tsp (3mL)
Watermelon
8 oz (227g)
Lemon juice
2 tsp (10mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1/8 oz (1g)
Dijon mustard
1 tsp (5g)
Dried dill weed
1 1/2 dash (0g)
Thyme, dried
1 tsp, ground (1g)
Rosemary
4 dash (1g)
Vegetables and Vegetable Products
Bell pepper
1/2 large (82g)
Onion
1/4 medium (2-1/2" dia) (28g)
Tomatoes
30 cherry tomatoes (510g)
Broccoli
1/2 cup chopped (46g)
Romaine lettuce
2 cup shredded (94g)
Carrots
8 1/4 medium (502g)
Collard greens
1 1/2 lbs (680g)
Garlic
5 clove(s) (15g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (87g)
Green pepper
1/2 tbsp, chopped (5g)
Edamame, frozen, shelled
1 cup (118g)
Mushrooms
1/4 lbs (120g)
Dairy and Egg Products
Whole milk
2 1/4 cup (540mL)
Butter
1/6 stick (21g)
Sliced cheese
1 3/4 oz (49g)
Parmesan cheese
1 tbsp (5g)
Nonfat greek yogurt
1 tbsp (18g)
Eggs
2 large (100g)
String cheese
3 stick (84g)
Cheese
1 cup, shredded (113g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Legumes and Legume Products
Roasted peanuts
2 tbsp (18g)
Peanut butter
2 tbsp (32g)
Chickpeas, canned
1/6 can (75g)
Hummus
5 tbsp (75g)
Beverages
Water
3/4 gallon (2918mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Snacks
Rice cakes
1 cakes (9g)
Tortilla chips
2 2/3 oz (76g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Baked Products
Bread
1 lbs (416g)
Nut and Seed Products
Almonds
5 oz (23 whole kernels) (137g)
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Fats and Oils
Olive oil
1 oz (32mL)
Oil
2 tbsp (33mL)
Mayonnaise
1/2 tsp (3mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup (28g)
Seitan
2 oz (57g)
Other
Ice cubes
1 cup (140g)
Mixed greens
1 cup (30g)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1/2 can (~6 oz) (86g)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
1/2 large (82g)
1/8 small (9g)
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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
8 oz (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 1 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
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.
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
260 cals, 21p, 6c, 15f (per meal)
1/2 tbsp (8mL)
1 tbsp (7g)
1 tbsp (5g)
1 tsp (5g)
1 tbsp (18g)
1/2 cup chopped (46g)
2 large (100g)
2 cup shredded (94g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
lunch prep - 2 days
1. Pan fried tilapia
110 cals, 17p, 0c, 5f (per meal)
6 oz (168g)
1/2 tbsp (8mL)
2 dash, ground (1g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
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. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
breakfast prep - 3 days
snack prep - 3 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 2 days
1. Almond crusted tilapia
285 cals, 27p, 11c, 14f (per meal)
1/2 lbs (224g)
1/3 cup, slivered (36g)
1/4 cup (28g)
1 1/3 dash (1g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
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.
lunch prep - 1 days
1. Vegetarian chickpea sandwiches
170 cals, 8p, 20c, 4f (per meal)
1/6 stalk, medium (7-1/2" - 8" long) (7g)
1/8 medium (2-1/2" dia) (9g)
1/2 tsp (3mL)
1/2 tsp (3mL)
1 1/3 dash (0g)
2/3 dash (1g)
2/3 dash, ground (0g)
1 slice (32g)
1/6 can (75g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1/2 tbsp (8mL)
1 tbsp, chopped (10g)
5/8 clove(s) (2g)
1/2 tbsp, chopped (5g)
2 oz (57g)
1/2 dash, ground (0g)
1/4 tbsp (4mL)
1/4 dash (0g)
Recipe has been scaled from original by 0.13x. 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. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
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.
lunch prep - 2 days
1. Grilled cheese with mushrooms
160 cals, 7p, 13c, 8f (per meal)
4 tbsp, chopped (18g)
1/4 tbsp (4mL)
4 dash, ground (1g)
1 slice(s) (32g)
1/2 slice (3/4 oz) (11g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
snack prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
lunch prep - 1 days
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
