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 (1425cal, 103g protein, 88g net carbs, 62g fat, 23g fiber per day) cannot be customized.
Day 1
1350cal, 101g protein, 92g net carbs, 51g fat, 31g fiber
1 1/2 serving(s) (290cal, 9p, 42c, 8f)
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 cup(s) (29cal, 3p, 2c, 0f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1400cal, 92g protein, 79g net carbs, 68g fat, 29g fiber
1 1/2 serving(s) (290cal, 9p, 42c, 8f)
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1425cal, 98g protein, 103g net carbs, 60g fat, 18g fiber
1 1/2 serving(s) (290cal, 9p, 42c, 8f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 container (107cal, 10p, 11c, 3f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1350cal, 103g protein, 68g net carbs, 66g fat, 17g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 container (107cal, 10p, 11c, 3f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1475cal, 119g protein, 105g net carbs, 55g fat, 20g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (320cal, 11p, 33c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
6 oz seitan (446cal, 48p, 28c, 15f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1450cal, 115g protein, 77g net carbs, 67g fat, 20g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
2 serving(s) (480cal, 15p, 26c, 31f)
6 oz seitan (446cal, 48p, 28c, 15f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1450cal, 90g protein, 90g net carbs, 69g fat, 27g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
2 serving(s) (480cal, 15p, 26c, 31f)
1/2 serving(s) (184cal, 17p, 18c, 2f)
1 serving(s) (141cal, 2p, 18c, 6f)
1 serving(s) (121cal, 4p, 6c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (56 items)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
4 g (4g)
Garlic powder
1 1/2 dash (1g)
Fresh basil
4 1/2 g (5g)
Paprika
4 dash (1g)
Dill weed, fresh
1/2 tbsp, chopped (1g)
Red wine vinegar
1 tbsp (15mL)
Chili powder
1 1/2 dash (0g)
Vegetables and Vegetable Products
Frozen broccoli
5 cup (455g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Tomatoes
7 medium whole (2-3/5" dia) (861g)
Fresh spinach
8 cup(s) (240g)
Jalapeno pepper
1 pepper (14g)
Bell pepper
1/2 large (82g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Edamame, frozen, shelled
1/2 cup (59g)
Garlic
1/2 clove (2g)
Cucumber
1 cucumber (8-1/4") (301g)
Fresh green beans
3 cup 1/2" pieces (300g)
Frozen corn kernels
4 tsp (11g)
Fats and Oils
Olive oil
1 oz (32mL)
Oil
2 1/4 oz (68mL)
Balsamic vinaigrette
1/3 lbs (155mL)
Salad dressing
2 tbsp (30mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Vegetarian burger crumbles
1 cup (100g)
Lentils, raw
2 3/4 tbsp (32g)
Black beans
1/6 can(s) (73g)
Breakfast Cereals
Breakfast cereal
5 1/2 serving (165g)
Dairy and Egg Products
Whole milk
1/4 gallon (811mL)
Eggs
9 large (450g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Butter
2 tsp (9g)
Sour cream
2 tbsp (24g)
Feta cheese
2 tbsp, crumbled (19g)
Beverages
Water
7 1/4 cup(s) (1718mL)
Protein powder
7 1/2 scoop (1/3 cup ea) (233g)
Fruits and Fruit Juices
Avocados
1 2/3 avocado(s) (335g)
Lemon juice
1/2 tsp (3mL)
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Orange
2 orange (308g)
Lime juice
1/2 tsp (3mL)
Other
Mixed greens
5 1/3 cup (160g)
Cottage cheese & fruit cup
2 container (266g)
Nutritional yeast
2 tsp (3g)
Teriyaki sauce
6 tbsp (90mL)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Cereal Grains and Pasta
Seitan
18 oz (510g)
Brown rice
1 tbsp (11g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (276g)
Shrimp, raw
2 oz (57g)
Baked Products
Crackers
15 crackers (53g)
Snacks
Tortilla chips
1 oz (28g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/3 tbsp (0mL)
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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 broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
breakfast prep - 3 days
1. Breakfast cereal
290 cals, 10p, 42c, 8f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
lunch prep - 1 days
1. Vegan crumbles
145 cals, 19p, 3c, 4f (per meal)
1 cup (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
snack prep - 2 days
1. Breakfast cereal with protein milk
125 cals, 9p, 14c, 3f (per meal)
4 tbsp (60mL)
1/2 serving (15g)
1/4 scoop (1/3 cup ea) (8g)
Recipe has been scaled from original by 0.5x. 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
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
lunch prep - 1 days
1. Egg & avocado salad
135 cals, 7p, 2c, 10f (per meal)
1/3 cup (10g)
1/6 avocado(s) (33g)
1 large (50g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
snack prep - 3 days
1. Tuna and crackers
140 cals, 11p, 11c, 6f (per meal)
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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)
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Teriyaki seitan wings
445 cals, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
lunch prep - 1 days
1. Southwest lentil & potato skillet
320 cals, 11p, 33c, 12f (per meal)
1/2 tbsp (8mL)
1 pepper (14g)
2 tbsp (24g)
4 dash (1g)
1/2 large (82g)
1/4 cup(s) (59mL)
1 small (1-3/4" to 2-1/4" dia.) (92g)
2 2/3 tbsp (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Combine lentils and water in a small saucepan. Cook according to package instructions. Drain any remaining water. Set aside.
3
Coat the potatoes and peppers separately with the oil and season them with paprika and some salt and pepper. Place the potato slices on one side of a baking sheet and bake for 10 minutes. After the initial 10 minutes, add the peppers to the other side of the same baking sheet. Continue baking both the potatoes and peppers for an additional 20 minutes until they are soft.
4
Mix the cooked peppers with the lentils and season with some salt and pepper. Top the lentil and pepper mixture with the potatoes, sour cream, and jalapeno. Serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 2 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 2 days
1. Green bean, beet, & pepita salad
480 cals, 15p, 26c, 31f (per meal)
1/2 cup (120mL)
1/2 cup (59g)
4 beets (2" dia, sphere) (200g)
3 cup 1/2" pieces (300g)
4 cup (120g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
dinner prep - 1 days
1. Southwest shrimp & black bean bowl
185 cals, 17p, 18c, 3f (per meal)
1/6 roma tomato (13g)
2 oz (57g)
1/6 can(s) (73g)
4 tsp (11g)
2 2/3 tsp (11g)
1 1/3 dash (0g)
1/3 tsp (2mL)
1/2 tsp (3mL)
1/3 tbsp (0mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
2. Greek cucumber &feta salad
120 cals, 4p, 6c, 9f (per meal)
1/2 cucumber (8-1/4") (151g)
1/2 tbsp, chopped (1g)
1/2 dash (0g)
2 tbsp, crumbled (19g)
1 tbsp (15mL)
1 tsp (5mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
