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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (1425cals, 102g protein, 98g net carbs, 60g fat 22g fiber per day) cannot be customized.
Day 1
1425cals, 108g protein, 75g net carbs, 63g fat 34g fiber per day
3 serving(s) (246cal, 9p, 20c, 9f)
3 oz (94cal, 15p, 1c, 3f)
3 serving(s) (95cal, 4p, 12c, 1f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
4 oz (295cal, 24p, 8c, 15f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1450cals, 94g protein, 90g net carbs, 70g fat 25g fiber per day
3 serving(s) (246cal, 9p, 20c, 9f)
6 oz (257cal, 13p, 4c, 21f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
3 serving(s) (95cal, 4p, 12c, 1f)
4 oz (148cal, 20p, 0c, 8f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1 serving(s) (98cal, 2p, 4c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1475cals, 99g protein, 104g net carbs, 64g fat 20g fiber per day
6 oz (257cal, 13p, 4c, 21f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
3 serving(s) (95cal, 4p, 12c, 1f)
1 2/3 serving(s) (97cal, 1p, 15c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1350cals, 97g protein, 90g net carbs, 57g fat 24g fiber per day
1/2 sandwich(es) (185cal, 14p, 13c, 7f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 2/3 serving(s) (97cal, 1p, 15c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1400cals, 110g protein, 81g net carbs, 62g fat 16g fiber per day
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (131cal, 14p, 13c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1450cals, 103g protein, 124g net carbs, 52g fat 18g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
7 nuggets (386cal, 21p, 36c, 16f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 tortilla(s) (389cal, 26p, 27c, 17f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1450cals, 103g protein, 124g net carbs, 52g fat 18g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
7 nuggets (386cal, 21p, 36c, 16f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 tortilla(s) (389cal, 26p, 27c, 17f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (49 items)
Beverages
Protein powder
8 scoop (1/3 cup ea) (248g)
Water
8 1/2 cup(s) (2015mL)
Dairy and Egg Products
Whole milk
6 1/3 cup(s) (1519mL)
Butter
1/3 stick (34g)
String cheese
3 stick (84g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Egg whites
1/2 cup (122g)
Eggs
2 large (100g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Vegetables and Vegetable Products
Baby carrots
48 medium (480g)
Frozen green beans
8 1/3 cup (1008g)
Onion
1/3 small (22g)
Tomatoes
4 tbsp, chopped (45g)
Kale leaves
1/4 lbs (104g)
Frozen broccoli
1/2 cup (46g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Garlic
1 clove(s) (3g)
Ketchup
1/4 cup (60g)
Cabbage
4 tbsp, shredded (18g)
Legumes and Legume Products
Hummus
3/4 cup (180g)
Tempeh
4 oz (113g)
Firm tofu
3/4 lbs (340g)
Chickpeas, canned
1/2 can (224g)
Fats and Oils
Oil
2 oz (63mL)
Olive oil
3/4 oz (20mL)
Spices and Herbs
Cajun seasoning
5 tsp (11g)
Salt
5 g (5g)
Black pepper
1 1/2 g (1g)
Finfish and Shellfish Products
Cod, raw
15 oz (425g)
Canned tuna
1 1/4 can (215g)
Salmon
1 fillet/s (6 oz each) (170g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Long-grain white rice
4 tbsp (46g)
Snacks
Large granola bar
3 bar (111g)
Other
Cottage cheese & fruit cup
3 container (510g)
Mixed greens
1 cup (30g)
Guacamole, store-bought
2 tbsp (31g)
Vegan chik'n nuggets
14 nuggets (301g)
Fruits and Fruit Juices
Grapes
3 1/3 cup (307g)
Lime juice
1 1/4 tsp (6mL)
Avocados
1 1/2 avocado(s) (302g)
Lemon
3/8 small (22g)
Blueberries
1 cup (148g)
Limes
1/2 fruit (2" dia) (34g)
Baked Products
Bread
1/4 lbs (96g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Vegetable broth
2 cup(s) (mL)
Sweets
Honey
1 tbsp (21g)
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Carrots and hummus
246cal, 9p, 20c, 9f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 1 days
1. Cajun cod
94cal, 15p, 1c, 3f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Green beans
95cal, 4p, 12c, 1f (per meal)
2 cup (242g)
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
109cal, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Olive oil drizzled green beans
181cal, 4p, 10c, 12f (per meal)
2 1/2 tsp (13mL)
1 2/3 cup (202g)
1 1/4 dash (1g)
1 1/4 dash (0g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Simple roasted cod
148cal, 20p, 0c, 8f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Buttered green beans
98cal, 2p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Buttery brown rice
167cal, 3p, 23c, 7f (per meal)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
2 2/3 tbsp (32g)
1/2 tbsp (7g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 2 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Green beans
95cal, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
3/4 tbsp (11g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
breakfast prep - 3 days
snack prep - 2 days
2. 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.
dinner prep - 2 days
1. Avocado tuna salad
218cal, 20p, 3c, 12f (per meal)
1/4 small (18g)
4 tbsp, chopped (45g)
1 can (172g)
1 cup (30g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
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.
lunch prep - 1 days
1. Avocado tuna salad sandwich
185cal, 14p, 13c, 7f (per meal)
1/8 small (4g)
1 slice (32g)
1/4 can (43g)
1/8 avocado(s) (25g)
1/4 tsp (1mL)
1/4 dash (0g)
1/4 dash (0g)
Recipe has been scaled from original by 0.25x. 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. Simple kale & avocado salad
173cal, 4p, 7c, 12f (per meal)
3/8 avocado(s) (75g)
3/8 bunch (64g)
3/8 small (22g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Baked pesto salmon
404cal, 35p, 1c, 29f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Buttered broccoli
67cal, 2p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
snack prep - 3 days
1. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (per meal)
1/2 can (224g)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
3. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Chik'n nuggets
386cal, 21p, 36c, 16f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Fish taco
389cal, 26p, 27c, 17f (per meal)
1/2 avocado(s) (101g)
2 tortilla (approx 7-8" dia) (98g)
4 tbsp, shredded (18g)
4 tsp (9g)
1/2 fruit (2" dia) (34g)
2 tsp (10mL)
2 4oz fillet(s) (227g)
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.