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 (1300cals, 101g protein, 71g net carbs, 56g fat 27g fiber per day) cannot be customized.
Day 1
1300cals, 91g protein, 101g net carbs, 45g fat 32g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1300cals, 91g protein, 101g net carbs, 45g fat 32g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1325cals, 98g protein, 61g net carbs, 68g fat 19g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1/2 sandwich(es) (248cal, 19p, 12c, 13f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1350cals, 101g protein, 63g net carbs, 69g fat 19g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 sandwich(es) (248cal, 19p, 12c, 13f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1275cals, 101g protein, 60g net carbs, 59g fat 28g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
3 oz (212cal, 20p, 8c, 10f)
2 cup(s) (140cal, 5p, 4c, 9f)
1/2 serving(s) (58cal, 8p, 1c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1275cals, 113g protein, 56g net carbs, 54g fat 31g fiber per day
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (58cal, 8p, 1c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (130cal, 10p, 3c, 8f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1275cals, 113g protein, 56g net carbs, 54g fat 31g fiber per day
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (58cal, 8p, 1c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (130cal, 10p, 3c, 8f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (56 items)
Beverages
Water
12 2/3 cup(s) (3003mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Chickpeas, canned
1 1/4 can (560g)
Soy sauce
1 tsp (5mL)
Peanut butter
3 tbsp (48g)
Firm tofu
1/2 lbs (198g)
Lentils, raw
1/2 cup (96g)
Roasted peanuts
9 1/4 tbsp (85g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Vegetables and Vegetable Products
Fresh parsley
3 sprigs (3g)
Tomatoes
2 medium whole (2-3/5" dia) (267g)
Onion
1/2 medium (2-1/2" dia) (63g)
Garlic
2 clove(s) (6g)
Frozen sugar snap peas
4 cup (576g)
Cucumber
1 1/2 cucumber (8-1/4") (414g)
Zucchini
1 large (323g)
Raw celery
1/6 bunch (89g)
Frozen broccoli
2 cup (182g)
Broccoli
1/2 cup chopped (46g)
Romaine lettuce
2 cup shredded (94g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Pasta sauce
4 tbsp (65g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Spices and Herbs
Balsamic vinegar
1 tbsp (15mL)
Salt
3 g (3g)
Fresh basil
3 leaves (2g)
Black pepper
5 dash (1g)
Dijon mustard
1 tsp (5g)
Nut and Seed Products
Almonds
1/3 lbs (157g)
Mixed nuts
4 tbsp (34g)
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Fats and Oils
Oil
3/4 tbsp (11mL)
Salad dressing
1/4 cup (68mL)
Mayonnaise
1 1/2 tbsp (23mL)
Olive oil
1/2 oz (14mL)
Other
Sriracha chili sauce
3/4 tbsp (11g)
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
4 1/2 cup (135g)
Nutritional yeast
4 dash (1g)
Chickpea pasta
1 oz (28g)
Fruits and Fruit Juices
Blueberries
1 1/2 cup (222g)
Avocados
1 1/4 avocado(s) (251g)
Clementines
2 fruit (148g)
Lemon juice
1/2 tbsp (8mL)
Peach
2 medium (2-2/3" dia) (300g)
Dairy and Egg Products
Eggs
7 large (350g)
Goat cheese
1 oz (28g)
Butter
1/4 tbsp (4g)
Parmesan cheese
1 tbsp (5g)
Nonfat greek yogurt, plain
1 tbsp (18g)
Snacks
Pretzels, hard, salted
2 oz (57g)
Rice cakes, any flavor
1 cakes (9g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (253g)
Tilapia, raw
3 oz (84g)
Baked Products
Bread
4 slice (128g)
Cereal Grains and Pasta
All-purpose flour
1/8 cup(s) (10g)
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1 can (448g)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Spicy sriracha peanut tofu
171cal, 10p, 5c, 12f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
3. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 leaves (1g)
1/4 avocado(s) (50g)
1 slice(s), thick/large (1/2" thick) (27g)
1 dash (0g)
1 large (50g)
1 dash (0g)
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.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 1/2 cup (222g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
snack prep - 2 days
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
96cal, 5p, 5c, 5f (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. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Tuna salad sandwich
248cal, 20p, 12c, 13f (per meal)
1/4 stalk, small (5" long) (4g)
2 1/2 oz (71g)
1/2 dash (0g)
1/2 dash (0g)
3/4 tbsp (11mL)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
breakfast prep - 2 days
1. Avocado toast with egg
238cal, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
lunch prep - 1 days
1. Almond crusted tilapia
212cal, 20p, 8c, 10f (per meal)
3 oz (84g)
2 tbsp, slivered (14g)
1/4 tbsp (4mL)
1/2 dash (0g)
1/8 cup(s) (10g)
Recipe has been scaled from original by 0.25x. 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. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Chickpea & chickpea pasta
286cal, 13p, 25c, 10f (per meal)
4 dash (1g)
1/4 tbsp (4g)
1/4 tbsp (4mL)
1 clove(s) (3g)
1/4 can (112g)
1 oz (28g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Tuna cucumber bites
58cal, 8p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 2 days
1. Vegan crumbles
256cal, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
130cal, 10p, 3c, 8f (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.
3. Chunky canned soup (creamy)
177cal, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Rice cakes with peanut butter
120cal, 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.
3. Celery sticks
7cal, 0p, 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.