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

Generate 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 (1550cal, 103g protein, 142g net carbs, 50g fat, 27g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Apple, string cheese
Chunky canned soup (non-creamy), orange, milk
Orange & rosemary salmon, brown rice
Grapes, lowfat greek yogurt
Tue
Wed
Black bean and salsa soup, bread and butter
Thu
Honey dijon salmon, brown rice
Fri
Scrambled eggs, orange
Pretzels, protein shake (milk)
Sat
Pan-fried salmon, buttery brown rice, coleslaw
Chunky canned soup (creamy), cottage cheese and pineapple
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Dairy and Egg Products
Whole milk
3 cup (761mL)
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
String cheese
8 stick (224g)
Butter
1/3 stick (38g)
Sour cream
3 tbsp (36g)
Eggs
5 1/3 medium (235g)
Lowfat cottage cheese
1/2 cup (113g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
1 cup(s) (mL)
Salsa
3/4 cup (195g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Fruits and Fruit Juices
Oranges
5 1/2 orange (847g)
Grapes
6 cup (552g)
Apples
4 medium (3" dia) (728g)
Lemon juice
4 tsp (20mL)
Canned pineapple
2 tbsp, chunks (23g)
Beverages
Water
9 1/4 cup(s) (2192mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Finfish and Shellfish Products
Salmon
21 oz (595g)
Spices and Herbs
Rosemary
1/4 tbsp (1g)
Salt
2 tsp (13g)
Black pepper
1/2 tbsp, ground (4g)
Ground cumin
1 tsp (2g)
Dijon mustard
1 1/2 tbsp (23g)
Fats and Oils
Olive oil
7/10 oz (22mL)
Oil
1/4 tbsp (4mL)
Cereal Grains and Pasta
Brown rice
1 1/2 cup (309g)
Baked Products
Bread
4 1/2 slice (144g)
Legumes and Legume Products
Black beans
1 1/2 (15.5oz) can (659g)
Sweets
Honey
3/4 tbsp (16g)
Vegetables and Vegetable Products
Garlic
1 clove (3g)
Snacks
Pretzels, hard, salted
2 oz (57g)
Other
Coleslaw mix
1/5 package (14 oz) (79g)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • 3. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • snack prep - 4 days
    1. Grapes
    85 cals, 1p, 14c, 1f (per meal)
  • Grapes
    6 cup (552g)
  • 2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • 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)
  • breakfast prep - 4 days
    1. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • 2. String cheese
    165 cals, 13p, 3c, 11f (per meal)
  • ,
  • String cheese
    2 stick (56g)
  • dinner prep - 3 days
    1. Orange & rosemary salmon
    230 cals, 18p, 8c, 13f (per meal)
  • ,
  • Salmon
    1 1/2 fillet/s (6 oz each) (255g)
  • Rosemary
    1/4 tbsp (1g)
  • Oranges
    1 1/2 orange (231g)
  • Lemon juice
    3/4 tbsp (11mL)
  • Olive oil
    1 tsp (6mL)
  • Salt
    3 dash (2g)
  • 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. Brown rice
    230 cals, 5p, 46c, 2f (per meal)
  • Brown rice
    1 cup (190g)
  • Salt
    1/4 tbsp (4g)
  • Water
    2 cup(s) (474mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 1x. 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.
    lunch prep - 3 days
    1. Black bean and salsa soup
    255 cals, 15p, 26c, 3f (per meal)
  • Black beans
    1 1/2 (15.5oz) can (659g)
  • Vegetable broth
    1 cup(s) (mL)
  • Salsa, chunky
    3/4 cup (195g)
  • Ground cumin
    1/4 tbsp (2g)
  • Sour cream
    3 tbsp (36g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
    2
    Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
    3
    Top with sour cream when serving.
    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. Honey dijon salmon
    300 cals, 27p, 7c, 18f (per meal)
  • ,
  • Salmon
    1 1/2 fillet/s (6 oz each) (255g)
  • Dijon mustard
    1 1/2 tbsp (23g)
  • Honey
    3/4 tbsp (16g)
  • Garlic, minced
    3/4 clove (2g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.75x. 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. Brown rice
    170 cals, 4p, 35c, 1f (per meal)
  • Brown rice
    1/2 cup (95g)
  • Salt
    3 dash (2g)
  • Water
    1 cup(s) (237mL)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. 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.
    breakfast prep - 2 days
    1. Scrambled eggs
    220 cals, 16p, 2c, 17f (per meal)
  • Eggs
    2 2/3 medium (117g)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Butter
    1/2 tbsp (6g)
  • Whole milk
    4 tsp (20mL)
  • Recipe has been scaled from original by 0.67x. 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. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • snack prep - 2 days
    1. Pretzels
    110 cals, 3p, 22c, 1f (per meal)
  • Pretzels, hard, salted
    1 oz (28g)
  • 1
    Serving note: 1 oz = approx. 110 calories of pretzels
    2. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    lunch prep - 1 days
    1. Pan-fried salmon
    205 cals, 17p, 0c, 15f (per meal)
  • Oil
    1/4 tbsp (4mL)
  • Salmon
    3 oz (85g)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    2. Buttery brown rice
    125 cals, 2p, 17c, 5f (per meal)
  • Butter
    1 tsp (5g)
  • Brown rice
    2 tbsp (24g)
  • Salt
    3/4 dash (1g)
  • Water
    1/4 cup(s) (59mL)
  • Black pepper
    3/4 dash, ground (0g)
  • Recipe has been scaled from original by 0.13x. 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, mix in butter, and season with salt and pepper.
    3. Coleslaw
    100 cals, 1p, 4c, 8f (per meal)
  • Coleslaw mix
    1/5 package (14 oz) (79g)
  • Olive oil
    2 tsp (9mL)
  • Lemon juice
    2 tsp (9mL)
  • Garlic, minced
    1/5 clove (1g)
  • Ground cumin
    4/5 dash (0g)
  • Salt
    4/5 dash (1g)
  • Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
    1
    Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
    2
    When serving, toss coleslaw with dressing and serve.
    dinner prep - 1 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
    2. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1/2 cup (113g)
  • Canned pineapple, drained
    2 tbsp, chunks (23g)
  • Recipe has been scaled from original by 0.5x. 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.
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