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

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 (1400cal, 119g protein, 94g net carbs, 50g fat, 24g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Avocado toast, milk
Pan fried tilapia, olive oil drizzled lima beans
Pan seared breaded tilapia, lima beans, bread and butter
Pretzels
Tue
Wed
Thu
Pesto grilled cheese sandwich, pear
Italian baked tilapia, lima beans
Pumpkin seeds
Fri
Roasted chickpeas
Sat
Smoked salmon stuffed avocado, protein shake (milk)
Quinoa and black beans, roasted cashews
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Spices and Herbs
Black pepper
2 1/2 tsp, ground (6g)
Salt
1 tbsp (17g)
Ground cumin
1 1/2 dash (0g)
Cayenne pepper
3/8 dash (0g)
Vegetables and Vegetable Products
Lima beans, frozen
2 1/2 package (10 oz) (675g)
Onion
7/10 medium (2-1/2" dia) (77g)
Canned crushed tomatoes
5/6 can (14.5 oz) (338g)
Tomatoes
2 slice(s), thin/small (30g)
Garlic
1/2 clove(s) (2g)
Frozen corn kernels
2 2/3 tbsp (23g)
Fats and Oils
Olive oil
3 tbsp (45mL)
Oil
1/6 tsp (1mL)
Finfish and Shellfish Products
Tilapia, raw
3 lb (1316g)
Smoked salmon
3/4 oz (21g)
Snacks
Pretzels, hard, salted
5 1/4 oz (149g)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
9 1/2 scoop (1/3 cup ea) (295g)
Baked Products
Bread
12 slice (384g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (302g)
Pears
2 medium (356g)
Lemon juice
1/4 tsp (1mL)
Dairy and Egg Products
Whole milk
2 1/2 cup (600mL)
Butter
1/2 stick (52g)
Cheese
2 slice (1 oz each) (56g)
Goat cheese
1/2 oz (14g)
Cereal Grains and Pasta
All-purpose flour
3 tbsp (23g)
Quinoa, uncooked
2 tbsp (21g)
Other
Italian seasoning
2 1/2 tsp (9g)
Roasted chickpeas
1/2 cup (57g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Roasted cashews
4 tbsp, halves and whole (34g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Vegetable broth
1/4 cup(s) (mL)
Legumes and Legume Products
Black beans
1/3 (15.5oz) can (146g)
lunch prep - 3 days
1. Pan fried tilapia
225 cals, 34p, 0c, 10f (per meal)
  • ,
  • 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.
    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. Olive oil drizzled lima beans
    160 cals, 7p, 16c, 5f (per meal)
  • 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.
    1
    Cook lima beans according to package.
    2
    Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
    3
    Serve.
    snack prep - 3 days
    1. Pretzels
    195 cals, 5p, 38c, 1f (per meal)
  • Pretzels, hard, salted
    1 3/4 oz (50g)
  • Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
    1
    Serving note: 1 oz = approx. 110 calories of pretzels
    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)
  • breakfast prep - 4 days
    1. Avocado toast
    170 cals, 5p, 13c, 9f (per meal)
  • ,
  • 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.
    1
    Toast the bread.
    2
    Top with ripe avocado and use a fork to smash.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • dinner prep - 3 days
    1. Pan seared breaded tilapia
    150 cals, 18p, 6c, 6f (per meal)
  • ,
  • 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.
    1
    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.
    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. 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)
  • 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.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    3. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • ,
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    dinner prep - 2 days
    1. Italian baked tilapia
    350 cals, 59p, 13c, 5f (per meal)
  • ,
  • 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.
    1
    Preheat oven to 375 F (190 C).
    2
    Heat olive oil on medium high in an oven-proof pan.
    3
    Add onion and cook 8 minutes until soft and brown.
    4
    Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
    5
    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.
    6
    Serve.
    2. Lima beans
    75 cals, 5p, 10c, 0f (per meal)
  • 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.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    snack prep - 3 days
    1. Pumpkin seeds
    185 cals, 9p, 2c, 15f (per meal)
  • Roasted pumpkin seeds, unsalted
    3/4 cup (89g)
  • lunch prep - 2 days
    1. Pesto grilled cheese sandwich
    280 cals, 11p, 13c, 19f (per meal)
  • ,
  • 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.
    1
    Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
    2
    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.
    3
    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.
    4
    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)
  • ,
  • Pears
    1 medium (178g)
  • breakfast prep - 2 days
    1. Roasted chickpeas
    140 cals, 5p, 12c, 6f (per meal)
  • Roasted chickpeas
    1/2 cup (57g)
  • lunch prep - 1 days
    1. Smoked salmon stuffed avocado
    250 cals, 9p, 2c, 20f (per 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.
    1
    Chop the smoked salmon into pieces.
    2
    Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
    3
    Stuff the holes of the avocado with the smoked salmon mixture.
    4
    Top with a drizzle of lemon juice and add pepper to taste.
    5
    Serve immediately.
    2. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per 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.
    1
    Mix until well-combined.
    2
    Serve.
    dinner prep - 1 days
    1. Quinoa and black beans
    260 cals, 13p, 33c, 3f (per 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.
    1
    Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
    2
    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.
    3
    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)
  • Roasted cashews
    4 tbsp, halves and whole (34g)
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