1500 calorie pescetarian meal plan
In just a few clicks, generate your own 1500 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 (1525cal, 105g protein, 110g net carbs, 62g fat, 24g fiber per day) cannot be customized.
Day 1
1525cal, 104g protein, 110g net carbs, 61g fat, 29g fiber
1 burger (361cal, 16p, 42c, 12f)
3 serving(s) (123cal, 8p, 12c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
2/3 serving(s) (281cal, 23p, 18c, 12f)
1 serving(s) (77cal, 5p, 10c, 0f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1500cal, 97g protein, 101g net carbs, 65g fat, 29g fiber
1 burger (361cal, 16p, 42c, 12f)
3 serving(s) (123cal, 8p, 12c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
3 oz (94cal, 15p, 1c, 3f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1550cal, 93g protein, 99g net carbs, 75g fat, 26g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 can(s) (247cal, 18p, 23c, 7f)
2/3 serving(s) (115cal, 2p, 23c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
3 oz (94cal, 15p, 1c, 3f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1525cal, 102g protein, 107g net carbs, 66g fat, 26g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 can(s) (247cal, 18p, 23c, 7f)
2/3 serving(s) (115cal, 2p, 23c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (58cal, 8p, 1c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1550cal, 119g protein, 82g net carbs, 74g fat, 19g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 1/2 oz (348cal, 27p, 12c, 20f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1/2 serving(s) (58cal, 8p, 1c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1475cal, 118g protein, 127g net carbs, 47g fat, 16g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 1/2 oz (348cal, 27p, 12c, 20f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 can(s) (211cal, 4p, 42c, 1f)
2 container (213cal, 20p, 22c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1500cal, 103g protein, 144g net carbs, 47g fat, 24g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 burger (275cal, 11p, 41c, 5f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 can(s) (211cal, 4p, 42c, 1f)
2 container (213cal, 20p, 22c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (59 items)
Spices and Herbs
Black pepper
1/4 tbsp, ground (2g)
Salt
1/4 oz (7g)
Garlic powder
1/2 tsp (2g)
Ground coriander
1 1/2 dash (0g)
Ground cumin
1 1/2 dash (0g)
Apple cider vinegar
1/2 tbsp (7g)
Cajun seasoning
4 tsp (9g)
Dried dill weed
2 dash (0g)
Rosemary
1/4 tbsp (1g)
Vegetables and Vegetable Products
Lima beans, frozen
1/4 package (10 oz) (71g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Tomatoes
2 medium whole (2-3/5" dia) (266g)
Ketchup
3 tbsp (51g)
Frozen sugar snap peas
4 2/3 cup (672g)
Brussels sprouts
1 1/2 cup (132g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Cabbage
2 tbsp, shredded (9g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Onion
1 tbsp minced (15g)
Fats and Oils
Oil
1 2/3 oz (50mL)
Olive oil
2 tbsp (32mL)
Mayonnaise
1 1/2 tbsp (23mL)
Cereal Grains and Pasta
Seitan
2 2/3 oz (76g)
Brown rice
1/3 cup (63g)
Long-grain white rice
2 tbsp (23g)
Baked Products
Bread crumbs
1 3/4 tbsp (12g)
Hamburger buns
4 bun (204g)
Bread
1 slice (32g)
Tortillas
1 tortilla (approx 7-8" dia) (49g)
Legumes and Legume Products
Soy sauce
2 tsp (10mL)
Beverages
Water
8 cup(s) (1877mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Dairy and Egg Products
Eggs
10 large (500g)
Sliced cheese
2 slice (3/4 oz) (42g)
Butter
1 tbsp (14g)
Lowfat cottage cheese
3 cup (678g)
String cheese
2 stick (56g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Walnuts
2 oz (14 halves) (53g)
Almonds
10 tbsp, whole (89g)
Other
Mixed greens
5/8 package (5.5 oz) (93g)
Veggie burger patty
3 patty (213g)
Salmon burger patty
1 patty (113g)
Cottage cheese & fruit cup
4 container (532g)
Fruits and Fruit Juices
Apples
1/3 small (2-3/4" dia) (50g)
Avocados
3/4 avocado(s) (151g)
Limes
1/4 fruit (2" dia) (17g)
Raspberries
1 cup (123g)
Canned pineapple
3/4 cup, chunks (136g)
Orange
3 1/2 orange (539g)
Lemon juice
3/4 tbsp (11mL)
Lime juice
1 tbsp (15mL)
Sweets
Maple syrup
2 tsp (10mL)
Finfish and Shellfish Products
Cod, raw
10 oz (283g)
Canned tuna
1 packet (2.6oz) (74g)
Salmon
1 1/2 fillet/s (6 oz each) (255g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
dinner prep - 1 days
1. Tasty breaded seitan
280 cals, 23p, 18c, 12f (per meal)
2 2/3 oz (76g)
1 3/4 tbsp (12g)
1/3 tsp (1g)
1 1/3 dash (0g)
1 1/3 dash (0g)
1/3 dash, ground (0g)
2 tsp (10mL)
2 tsp (10mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
2
Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
2. 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.
3. Lima beans
75 cals, 5p, 10c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
lunch prep - 2 days
1. Veggie burger with cheese
360 cals, 16p, 42c, 12f (per meal)
1 bun (51g)
1 tbsp (17g)
1 oz (28g)
1 patty (71g)
1 slice (3/4 oz) (21g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Cajun cod
95 cals, 15p, 1c, 3f (per meal)
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.
2. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
3. Brussels sprout, apple & walnut side salad
255 cals, 4p, 12c, 19f (per meal)
1 1/2 cup (132g)
1/3 small (2-3/4" dia) (50g)
4 tbsp, chopped (28g)
1/2 tbsp (7g)
2 tsp (10mL)
1 1/2 tbsp (23mL)
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Brown rice
115 cals, 2p, 23c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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, fluff with a fork, and season with salt and pepper.
dinner prep - 1 days
1. Fish taco
390 cals, 26p, 27c, 17f (per meal)
1 tortilla (approx 7-8" dia) (49g)
1 fillet(s) (4 oz each) (113g)
1/4 avocado(s) (50g)
2 tbsp, shredded (9g)
2 tsp (5g)
1/4 fruit (2" dia) (17g)
1 tsp (5mL)
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
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. White rice
85 cals, 2p, 18c, 0f (per meal)
1 dash (1g)
1/4 cup(s) (59mL)
2 tbsp (23g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. 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, season with pepper, and serve.
snack prep - 2 days
1. Tuna cucumber bites
60 cals, 8p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
breakfast prep - 3 days
1. Cottage cheese and pineapple
185 cals, 28p, 13c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Salmon burger
440 cals, 20p, 27c, 28f (per meal)
1/4 tsp (1mL)
2 dash (0g)
1 1/2 tbsp (23mL)
4 tbsp (8g)
1 patty (113g)
1 bun (51g)
1
Heat oil in a skillet over medium-low heat. Add salmon burger to the skillet and cook for about 4-6 minutes on each side until fully cooked.
2
Meanwhile, mix together the mayo and the dill.
3
Place the salmon burger on the bun and top with mayo and greens. Serve.
2. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Orange & rosemary salmon
350 cals, 27p, 12c, 20f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
snack prep - 2 days
dinner 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.
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
4 container (532g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.