1400 calorie pescetarian meal plan

In just a few clicks, generate your own 1400 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 (1450cal, 103g protein, 112g net carbs, 53g fat, 25g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Higher-calorie breakfast cereal with protein milk
Cheese ravioli
Broiled tilapia, bread and butter
Toast with butter, sunflower seeds, grapes
Tue
Wed
Thu
Avocado toast with egg
Avocado tuna salad sandwich, peach, high-protein granola bar
Avocado tuna salad, banana
Fri
Higher-calorie breakfast cereal, cottage cheese and pineapple
Sat
Sauteed rosemary baby clams, peach, simple mixed greens salad
Salmon with tomato and herbs, bread and butter, simple mixed greens and tomato salad
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Fruits and Fruit Juices
Grapes
4 cup (368g)
Lemon juice
1 fl oz (29mL)
Avocados
1 3/4 avocado(s) (352g)
Lime juice
2 tsp (10mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Peach
5 medium (2-2/3" dia) (750g)
Canned pineapple
4 tbsp, chunks (45g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Baked Products
Bread
12 1/2 slice (400g)
Dairy and Egg Products
Butter
2 1/2 tbsp (34g)
Whole milk
1 3/4 cup (430mL)
Eggs
3 large (150g)
Lowfat cottage cheese
1 cup (226g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (504g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
18 oz (510g)
Breakfast Cereals
Higher-calorie breakfast cereal
3 1/2 serving (172g)
Beverages
Protein powder
7 scoop (1/3 cup ea) (221g)
Water
6 cup(s) (1422mL)
Finfish and Shellfish Products
Tilapia, raw
1 lb (448g)
Canned tuna
2 can (~6 oz) (344g)
Salmon
1/2 fillet/s (6 oz each) (85g)
Fats and Oils
Olive oil
1 oz (36mL)
Salad dressing
3 tbsp (45mL)
Oil
2 tsp (10mL)
Spices and Herbs
Black pepper
1/24 oz (1g)
Salt
1/8 oz (4g)
Rosemary
4 dash (1g)
Oregano
1 dash, ground (0g)
Thyme
1 dash, ground (0g)
Other
Mixed greens
4 1/2 cup (135g)
Baby clams, canned
1 can (142g)
Vegetables and Vegetable Products
Onion
1/3 medium (2-1/2" dia) (38g)
Tomatoes
1 medium whole (2-3/5" dia) (128g)
Snacks
High-protein granola bar
2 bar (80g)
snack prep - 4 days
1. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Bread
    1/2 slice (16g)
  • Butter
    4 dash (2g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    3 oz (85g)
  • 3. Grapes
    60 cals, 1p, 9c, 0f (per meal)
  • Grapes
    4 cup (368g)
  • lunch prep - 3 days
    1. Cheese ravioli
    410 cals, 17p, 56c, 10f (per meal)
  • Pasta sauce
    3/4 jar (24 oz) (504g)
  • Frozen cheese ravioli
    18 oz (510g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the ravioli as instructed on the package.
    2
    Top with pasta sauce and enjoy.
    breakfast prep - 3 days
    1. Higher-calorie breakfast cereal with protein milk
    225 cals, 15p, 28c, 4f (per meal)
  • Higher-calorie breakfast cereal
    3/4 serving (36g)
  • Whole milk
    6 tbsp (90mL)
  • Protein powder
    3/8 scoop (1/3 cup ea) (12g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving of cereal should be in the 160-200 calorie range or scaled accordingly.
    protein prep - 6 days
    1. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • dinner prep - 3 days
    1. Broiled tilapia
    225 cals, 30p, 1c, 12f (per meal)
  • ,
  • Lemon juice
    1 tbsp (15mL)
  • Tilapia, raw
    1 lb (448g)
  • Olive oil
    2 tbsp (30mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Bread and butter
    170 cals, 6p, 18c, 7f (per meal)
  • ,
  • Butter
    1/2 tbsp (7g)
  • Bread
    1 1/2 slice (48g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    dinner prep - 2 days
    1. Avocado tuna salad
    325 cals, 31p, 4c, 18f (per meal)
  • Avocados
    3/4 avocado(s) (151g)
  • Lime juice
    1/2 tbsp (8mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash (0g)
  • Mixed greens
    1 1/2 cup (45g)
  • Onion, minced
    3/8 small (26g)
  • Canned tuna
    1 1/2 can (~6 oz) (258g)
  • Tomatoes
    6 tbsp, chopped (68g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
    3
    Serve.
    2. Banana
    115 cals, 1p, 24c, 0f (per meal)
  • ,
  • Banana
    1 medium (7" to 7-7/8" long) (118g)
  • breakfast prep - 3 days
    1. Avocado toast with egg
    240 cals, 11p, 13c, 13f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Avocados, ripe, sliced
    1/4 avocado(s) (50g)
  • Eggs
    1 large (50g)
  • 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 - 2 days
    1. Avocado tuna salad sandwich
    185 cals, 14p, 13c, 7f (per meal)
  • ,
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Lime juice
    1/2 tsp (3mL)
  • Avocados
    1/4 avocado(s) (50g)
  • Canned tuna, drained
    1/2 can (~6 oz) (86g)
  • Bread
    2 slice (64g)
  • Onion, minced
    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
    Place mixture in between bread slices and serve.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • 3. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • snack prep - 2 days
    1. Higher-calorie breakfast cereal
    165 cals, 5p, 25c, 3f (per meal)
  • Whole milk
    1/3 cup (80mL)
  • Higher-calorie breakfast cereal
    2/3 serving (32g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    2. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1 cup (226g)
  • Canned pineapple, drained
    4 tbsp, chunks (45g)
  • 1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    lunch prep - 1 days
    1. Sauteed rosemary baby clams
    185 cals, 19p, 4c, 10f (per meal)
  • Lemon juice
    2 tsp (10mL)
  • Rosemary
    4 dash (1g)
  • Oil
    2 tsp (10mL)
  • Baby clams, canned, drained
    1 can (142g)
  • 1
    Heat oil in skillet over medium heat.
    2
    Add clams and rosemary. Saute for about 2-3 minutes, stirring occasionally until clams are heated through.
    3
    Splash lemon juice onto clams, continue cooking another minute.
    4
    Remove from heat and serve.
    2. Peach
    200 cals, 4p, 36c, 1f (per meal)
  • Peach
    3 medium (2-2/3" dia) (450g)
  • 3. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    1 1/2 cup (45g)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • 1
    Mix greens and dressing in a small bowl. Serve.
    dinner prep - 1 days
    1. Salmon with tomato and herbs
    225 cals, 18p, 1c, 17f (per meal)
  • Olive oil
    1 tsp (6mL)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1 dash (0g)
  • Tomatoes, chopped
    3/8 plum tomato (23g)
  • Lemon juice
    1/4 tbsp (4mL)
  • Oregano
    1 dash, ground (0g)
  • Thyme
    1 dash, ground (0g)
  • Salmon
    1/2 fillet/s (6 oz each) (85g)
  • Onion
    1/4 tbsp chopped (3g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 400 F (200 C).
    2
    Sprinkle salmon with 1/3 of the olive oil, salt, and pepper.
    3
    Stir the tomatoes, shallots, remaining olive oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.
    4
    Place each salmon fillet, oiled side down, atop its own individual sheet of foil.
    5
    Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed.
    6
    Place the foil packets on a heavy large baking sheet.
    7
    Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.
    2. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • Mixed greens
    1 1/2 cup (45g)
  • Tomatoes
    4 tbsp cherry tomatoes (37g)
  • 1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
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