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
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
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Cheese ravioli
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Broiled tilapia, bread and butter
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Toast with butter, sunflower seeds, grapes
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Tue |
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Wed |
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Thu |
Avocado toast with egg
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Avocado tuna salad sandwich, peach, high-protein granola bar
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Avocado tuna salad, banana
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Fri |
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Sat |
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.