1500 calorie high protein pescetarian meal plan
Table of Contents
Overview
This 1500-calorie pescetarian high-protein meal plan gives you a practical, protein-forward weekly plan built around fish, eggs, dairy, legumes and plant foods. There are two possible ways to use the plan: Option 1, generate your own customizable diet plan and swap or randomize meals until it fits your preferences and calorie target; or Option 2, download the pre-made PDF weekly plan (listed at about 1525 kcal/day) and follow it exactly. Whether you want a ready-made weekly plan or a flexible nutrition plan you can edit, this meal plan supports a pescetarian lifestyle.
The pre-made plan provides a full 7-day sample with recipes, a 50-item grocery list and meal-prep notes to streamline cooking. The downloadable PDF specifies roughly 1525 calories per day with about 143 g protein, 89 g net carbs, 55 g fat and 24 g fiber, and includes meals like seared tuna, honey-dijon salmon, almond-crusted tilapia, lentil kale salad, hummus toast and a daily protein shake. If you choose the generate-your-own route you can keep those same macro targets or adjust the weekly plan to suit 1500 calories, a higher or lower protein goal, or personal food preferences while still getting organized grocery lists and simple recipes.
Following this high-protein pescetarian meal plan can support fat loss while preserving lean muscle mass, increase fullness between meals, and improve workout recovery due to the higher protein intake. Regular fish and omega-3 rich meals may also support heart health and inflammation control, while the plan's fiber from vegetables, lentils and fruit helps steady blood sugar and digestion. Expect increased energy, better satiety, and improved body composition (reduced body fat and maintained or improved muscle tone) when paired with consistent activity; the plan is adaptable if you need to tune calories or macros for different goals.
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 (1525cals, 143g protein, 89g net carbs, 55g fat 24g fiber per day) cannot be customized.
Day 1
1575cals, 138g protein, 120g net carbs, 47g fat 26g fiber per day
1/2 serving(s) (365cal, 13p, 44c, 13f)
2 serving(s) (80cal, 4p, 13c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1525cals, 134g protein, 45g net carbs, 81g fat 21g fiber per day
1 serving(s) (367cal, 28p, 3c, 27f)
1 serving(s) (63cal, 1p, 5c, 4f)
1 serving(s) (170cal, 7p, 10c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1500cals, 135g protein, 52g net carbs, 76g fat 16g fiber per day
1 serving(s) (367cal, 28p, 3c, 27f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1475cals, 155g protein, 82g net carbs, 48g fat 20g fiber per day
2 oz tempeh (217cal, 16p, 7c, 11f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1525cals, 152g protein, 104g net carbs, 44g fat 29g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1525cals, 152g protein, 104g net carbs, 44g fat 29g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1525cals, 134g protein, 114g net carbs, 48g fat 24g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
3/4 serving(s) (292cal, 12p, 24c, 14f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (50 items)
Vegetables and Vegetable Products
Bell pepper
2 1/2 large (402g)
Fresh spinach
1/4 10oz package (71g)
Garlic
3 clove(s) (9g)
Frozen corn kernels
1 1/3 cup (181g)
Frozen broccoli
9 cup (819g)
Onion
1/2 medium (2-1/2" dia) (55g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Kale leaves
1 cup, chopped (45g)
Legumes and Legume Products
Hummus
1/2 lbs (237g)
Soy sauce
1/2 tsp (3mL)
Peanut butter
1 tbsp (16g)
Tempeh
2 oz (57g)
Lentils, raw
3 tbsp (36g)
Baked Products
Bread
4 slice (128g)
Nut and Seed Products
Almonds
2 3/4 oz (77g)
Sweets
Honey
3 1/2 tsp (25g)
Other
Coleslaw mix
1/4 package (14 oz) (99g)
Mixed greens
3 cup (90g)
Nutritional yeast
1/4 tbsp (1g)
Vegan meatballs, frozen
1 1/2 meatball(s) (45g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tbsp (1mL)
Pasta sauce
3/8 jar (24 oz) (252g)
Dairy and Egg Products
Nonfat greek yogurt, plain
2 tbsp (35g)
Parmesan cheese
1/2 cup (46g)
Butter
3/8 stick (48g)
String cheese
4 stick (112g)
Eggs
9 large (450g)
Whole milk
3 cup (720mL)
Beverages
Water
18 1/3 cup(s) (4344mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Black pepper
1 g (1g)
Salt
1/8 oz (2g)
Dijon mustard
4 tsp (20g)
Fresh basil
2 leaves (1g)
Cajun seasoning
1 tsp (3g)
Ground cumin
3 dash (1g)
Crushed red pepper
3 dash (1g)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (228g)
Instant couscous, flavored
1/4 box (5.8 oz) (41g)
All-purpose flour
1/4 cup(s) (28g)
Finfish and Shellfish Products
Yellowfin tuna steaks, raw
1/3 lbs (151g)
Salmon
1 lbs (454g)
Tilapia, raw
1 lbs (476g)
Canned tuna
3 packet (222g)
Fats and Oils
Olive oil
1 oz (27mL)
Oil
2 1/2 tbsp (39mL)
Salad dressing
3 tbsp (45mL)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
Clementines
10 fruit (740g)
Raspberries
4 cup (492g)
snack prep - 2 days
1. Bell pepper strips and hummus
170cal, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
lunch prep - 1 days
1. Spinach parmesan pasta
366cal, 13p, 44c, 13f (per meal)
1/8 cup(s) (20mL)
4 dash, ground (1g)
1 dash (1g)
2 tbsp (13g)
1/4 10oz package (71g)
1/2 clove(s) (2g)
3/4 tbsp (11g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Healthy coleslaw
80cal, 4p, 13c, 0f (per meal)
1/2 tbsp (11g)
1/4 package (14 oz) (99g)
3/4 tbsp (1mL)
2 tbsp (35g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl mix together the Greek yogurt, vinegar, honey, and some salt/pepper until smooth.
2
Place coleslaw mix in a large bowl and pour dressing on top. Toss to coat. Serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Simple seared tuna steak
235cal, 37p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rub both sides of the steaks with olive oil.
2
Season both sides generously with salt, pepper, and any other preferred seasonings.
3
Place a skillet over high heat. Once the pan is hot, add the tuna steaks. Sear for about 1-2 minutes on each side for rare to medium-rare doneness. If you prefer your tuna more well-done, cook for an additional 1-2 minutes per side. Be careful not to overcook, as tuna can become dry.
4
Remove the tuna from the pan and let it rest for a minute or two.
5
Slice the tuna against the grain for serving.
2. Corn
185cal, 5p, 34c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Honey dijon salmon
268cal, 24p, 6c, 16f (per meal)
1/2 tbsp (7mL)
2/3 clove (2g)
2 tsp (14g)
4 tsp (20g)
1 1/3 fillet/s (6 oz each) (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Cheesy garlicy salmon
367cal, 28p, 3c, 27f (per meal)
1 tbsp (15mL)
2 leaves (1g)
1 tbsp (15mL)
1 clove(s) (3g)
1/2 lbs (227g)
1/3 cup (33g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Line a baking tray with parchment paper and spray. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, oil, and some salt and pepper. Mix until well combined.
4
Spread cheese mixture evenly over each fillet.
5
Bake in oven for 13 minutes or until internal temperature reaches 145°F (63°C). Serve.
2. Sauteed peppers and onions
63cal, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
breakfast prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
snack prep - 2 days
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Cajun tilapia
297cal, 51p, 1c, 10f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Couscous
151cal, 5p, 30c, 0f (per meal)
1/4 box (5.8 oz) (41g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 1 days
1. Peanut tempeh
217cal, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (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 - 3 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
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 - 2 days
1. Pasta with store-bought sauce
255cal, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
snack prep - 3 days
1. Tuna cucumber bites
115cal, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Almond crusted tilapia
283cal, 27p, 11c, 14f (per meal)
1/2 lbs (224g)
1/3 cup, slivered (36g)
2 tsp (10mL)
1 1/3 dash (1g)
1/4 cup(s) (28g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Broccoli
102cal, 10p, 7c, 0f (per meal)
7 cup (637g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Spaghetti and meatless meatballs
332cal, 16p, 50c, 5f (per meal)
1 1/2 meatball(s) (45g)
2 oz (57g)
1/8 jar (24 oz) (84g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
lunch prep - 1 days
1. Lentil kale salad
292cal, 12p, 24c, 14f (per meal)
3 dash (1g)
3/4 cup(s) (178mL)
3 dash (1g)
1 cup, chopped (45g)
3/4 tbsp (11mL)
3/4 tbsp, slivered (5g)
3/4 tbsp (11mL)
3/4 clove(s) (2g)
3 tbsp (36g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.