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: Pre-made plan with PDF
This pre-made PDF plan (1400cal, 97g protein, 115g net carbs, 53g fat, 22g fiber per day) cannot be customized.
Day 1
1400cal, 95g protein, 107g net carbs, 55g fat, 23g fiber
4 1/2 oz (140cal, 23p, 2c, 5f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1400cal, 95g protein, 107g net carbs, 55g fat, 23g fiber
4 1/2 oz (140cal, 23p, 2c, 5f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1400cal, 97g protein, 84g net carbs, 64g fat, 26g fiber
1/2 cup(s) (77cal, 6p, 9c, 2f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (348cal, 17p, 23c, 21f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1350cal, 111g protein, 70g net carbs, 59g fat, 22g fiber
1/2 cup(s) (77cal, 6p, 9c, 2f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (348cal, 17p, 23c, 21f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1450cal, 101g protein, 135g net carbs, 48g fat, 20g fiber
1 waffle(s) (173cal, 2p, 24c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 cup(s) (69cal, 2p, 6c, 4f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (137cal, 28p, 3c, 1f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1475cal, 88g protein, 143g net carbs, 53g fat, 19g fiber
1 waffle(s) (173cal, 2p, 24c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 cup(s) (69cal, 2p, 6c, 4f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 serving(s) (93cal, 14p, 6c, 1f)
1 square(s) (60cal, 1p, 4c, 4f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1425cal, 95g protein, 159g net carbs, 34g fat, 24g fiber
1 waffle(s) (173cal, 2p, 24c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
3/4 serving(s) (323cal, 14p, 47c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (93cal, 14p, 6c, 1f)
1 square(s) (60cal, 1p, 4c, 4f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (56 items)
Vegetables and Vegetable Products
Frozen green beans
3 1/3 cup (403g)
Edamame, frozen, shelled
3 cup (354g)
Garlic
4 1/4 clove (13g)
Shallots
1 tbsp chopped (10g)
Fresh parsley
3 sprigs (3g)
Tomatoes
3/4 roma tomato (60g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Kale leaves
2 cup, chopped (134g)
Onion
1/4 medium (2-1/2" dia) (28g)
Spices and Herbs
Salt
1 1/2 g (1g)
Black pepper
1/3 tsp (0g)
Cajun seasoning
1 tbsp (7g)
Ground cumin
1/4 tbsp (2g)
Fresh thyme
1 dash (0g)
Paprika
1/4 tbsp (2g)
Dairy and Egg Products
Butter
3/4 stick (87g)
Whole milk
1 1/2 cup (360mL)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Heavy cream
3 tbsp (45mL)
Parmesan cheese
1/2 tbsp (3g)
Plain lowfat yogurt
1 cup (245g)
Nonfat greek yogurt
4 tbsp (70g)
Eggs
3 large (150g)
Lowfat cottage cheese
1 cup (226g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (255g)
Shrimp, raw
4 oz (114g)
Fats and Oils
Oil
1 oz (36mL)
Salad dressing
5 tbsp (75mL)
Fruits and Fruit Juices
Strawberries
2 cup, whole (288g)
Fruit juice
12 fl oz (360mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Lemon juice
1 tsp (6mL)
Canned pineapple
4 tbsp, chunks (45g)
Beverages
Water
10 1/2 cup(s) (2507mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Legumes and Legume Products
Roasted peanuts
1 cup (164g)
Tempeh
1/2 lbs (227g)
Chickpeas, canned
3/4 can (336g)
Lentils, raw
1/3 cup (64g)
Firm tofu
1 3/4 oz (50g)
White beans, canned
1/4 15.5oz can (110g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Hot sauce
2 tsp (10mL)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Instant couscous, flavored
3/4 box (5.8 oz) (123g)
Other
Mixed greens
3 cup (90g)
Coleslaw mix
4 cup (360g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Tzatziki
1/6 cup(s) (42g)
Nut and Seed Products
Sunflower kernels
2 tbsp (24g)
Sweets
Cocoa powder
2 tsp (4g)
Syrup
2 1/4 tbsp (34mL)
Chocolate, dark, 70-85%
2 square(s) (20g)
Baked Products
Frozen waffles
3 waffles (105g)
Naan bread
2 1/2 piece (225g)
dinner prep - 2 days
1. Cajun cod
140 cals, 23p, 2c, 5f (per meal)
Recipe has been scaled from original by 1.5x. 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. Buttered green beans
245 cals, 4p, 10c, 19f (per meal)
3 1/3 cup (403g)
1/3 tsp (1g)
1/3 tsp (0g)
1/4 cup (45g)
Recipe has been scaled from original by 2.5x. 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.
breakfast prep - 2 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
lunch prep - 2 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
1. Edamame
140 cals, 13p, 3c, 6f (per meal)
3 cup (354g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 2 days
1. Shrimp scampi
350 cals, 17p, 23c, 21f (per meal)
4 oz (114g)
2 clove (6g)
2 tbsp (28g)
3 tbsp (45mL)
2 oz (57g)
1/4 cup(s) (59mL)
1/2 tbsp (3g)
1 tbsp chopped (10g)
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
3. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
snack prep - 2 days
1. Double chocolate protein shake
135 cals, 28p, 3c, 1f (per meal)
1 cup(s) (237mL)
1 tsp (2g)
2 tbsp (35g)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
breakfast prep - 3 days
1. Store-bought waffles
175 cals, 2p, 24c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the waffles according to the instructions on the package.
2
Spread butter on each waffle and top with syrup.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
275 cals, 12p, 42c, 3f (per meal)
1/4 tbsp (4mL)
2 sprigs (2g)
1/2 roma tomato (40g)
1/4 cucumber (8-1/4") (75g)
4 dash (1g)
1/4 tsp (1mL)
1/2 can (224g)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
3. Simple kale salad
70 cals, 2p, 6c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
snack prep - 2 days
1. Cottage cheese and pineapple
95 cals, 14p, 6c, 1f (per meal)
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. Tzatziki chickpea tabbouleh salad
325 cals, 15p, 47c, 5f (per meal)
1/6 cup(s) (42g)
1/4 box (5.8 oz) (41g)
1/4 can (112g)
1/8 tsp (1mL)
2 dash (1g)
1/8 cucumber (8-1/4") (38g)
1/4 roma tomato (20g)
1 sprigs (1g)
3/8 tsp (2mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package.
3
Once cooked, mix couscous with parsley, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve with tzatziki.
dinner prep - 1 days
1. Bean & tofu goulash
220 cals, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 15.5oz can (110g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.