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 (1275cal, 104g protein, 77g net carbs, 52g fat, 21g fiber per day) cannot be customized.
Day 1
1275cal, 105g protein, 78g net carbs, 50g fat, 22g fiber
1 waffle(s) (201cal, 6p, 16c, 12f)
1 links (38cal, 5p, 1c, 2f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 tomato(es) (119cal, 2p, 5c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1275cal, 105g protein, 78g net carbs, 50g fat, 22g fiber
1 waffle(s) (201cal, 6p, 16c, 12f)
1 links (38cal, 5p, 1c, 2f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 tomato(es) (119cal, 2p, 5c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1325cal, 114g protein, 79g net carbs, 51g fat, 21g fiber
1 waffle(s) (201cal, 6p, 16c, 12f)
1 links (38cal, 5p, 1c, 2f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1250cal, 109g protein, 85g net carbs, 42g fat, 23g fiber
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1250cal, 97g protein, 86g net carbs, 49g fat, 19g fiber
1 can(s) (247cal, 18p, 23c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1275cal, 104g protein, 75g net carbs, 54g fat, 18g fiber
1 can(s) (247cal, 18p, 23c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1325cal, 93g protein, 57g net carbs, 72g fat, 21g fiber
1/2 sandwich(es) (204cal, 11p, 13c, 11f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 serving(s) (441cal, 19p, 20c, 28f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (44 items)
Vegetables and Vegetable Products
Frozen mixed veggies
1 1/2 cup (203g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (925g)
Baby carrots
32 medium (320g)
Onion
1/4 small (18g)
Kale leaves
1 bunch (170g)
Mushrooms
3/4 oz (21g)
Green onions
1 1/2 tbsp, sliced (12g)
Zucchini
1 1/2 medium (294g)
Other
Veggie burger patty
4 patty (284g)
Vegan breakfast sausage links
3 links (68g)
Vegan sausage
2 sausage (200g)
Mixed greens
4 tbsp (8g)
Coleslaw mix
3/4 cup (68g)
Beverages
Water
12 1/2 cup(s) (2963mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Peanut butter
6 tbsp (96g)
Hummus
13 tbsp (195g)
Firm tofu
3/4 lbs (354g)
Lentils, raw
1/2 cup (96g)
Soy sauce
1 1/2 tbsp (23mL)
Baked Products
Frozen waffles
3 waffles (105g)
Bread
1/2 lbs (224g)
Pita bread
2 pita, small (4" dia) (56g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Walnuts
6 tbsp, shelled (38g)
Almonds
2 3/4 tbsp, whole (24g)
Chia seeds
1/4 tbsp (4g)
Sesame seeds
1/4 tbsp (2g)
Fruits and Fruit Juices
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Lime juice
3/4 tbsp (11mL)
Fats and Oils
Oil
1/4 cup (50mL)
Mayonnaise
2 tbsp (30mL)
Olive oil
1 tbsp (15mL)
Finfish and Shellfish Products
Cod, raw
15 oz (425g)
Spices and Herbs
Cajun seasoning
2 tbsp (14g)
Salt
1/4 oz (7g)
Black pepper
1 dash (0g)
Paprika
1 dash (1g)
Yellow mustard
2 dash or 1 packet (1g)
Rosemary, dried
1 dash (0g)
Dairy and Egg Products
Eggs
10 1/2 medium (458g)
Butter
2 tsp (9g)
Cheese
4 tbsp, shredded (28g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
dinner prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Mixed vegetables
75 cals, 3p, 10c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Waffles & peanut butter
200 cals, 6p, 16c, 12f (per meal)
1
Toast waffles according to package instructions.
2
Spread peanut butter on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and peanut butter sandwich. Serve.
2. Vegan breakfast sausage links
40 cals, 5p, 1c, 2f (per meal)
3 links (68g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
snack prep - 2 days
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
snack prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
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.
dinner prep - 2 days
1. Cajun cod
235 cals, 39p, 3c, 8f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Carrots and hummus
165 cals, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
breakfast prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Cajun tofu
195 cals, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
175 cals, 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. 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 - 3 days
1. Kale chips
70 cals, 2p, 4c, 5f (per meal)
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
205 cals, 11p, 13c, 11f (per meal)
1 dash (0g)
4 tbsp (8g)
3/4 oz (21g)
4 tbsp, shredded (28g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Sesame peanut zoodles
440 cals, 19p, 20c, 28f (per meal)
1/4 tbsp (4g)
3/4 tbsp (11mL)
1 1/2 tbsp, sliced (12g)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (48g)
3/4 cup (68g)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.