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 (1500cals, 105g protein, 98g net carbs, 67g fat 22g fiber per day) cannot be customized.
Day 1
1475cals, 116g protein, 111g net carbs, 57g fat 16g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1475cals, 116g protein, 111g net carbs, 57g fat 16g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1525cals, 95g protein, 70g net carbs, 85g fat 26g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 serving(s) (420cal, 19p, 7c, 35f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1525cals, 95g protein, 70g net carbs, 85g fat 26g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 serving(s) (420cal, 19p, 7c, 35f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1425cals, 116g protein, 90g net carbs, 56g fat 27g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
5 1/3 oz (198cal, 27p, 0c, 10f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1550cals, 99g protein, 99g net carbs, 74g fat 21g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1500cals, 97g protein, 134g net carbs, 54g fat 21g fiber per day
2/3 serving(s) (185cal, 12p, 26c, 1f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (54 items)
Snacks
Large granola bar
2 bar (74g)
Small granola bar
2 bar (50g)
High-protein granola bar
2 bar (80g)
Fruits and Fruit Juices
Fruit juice
8 fl oz (240mL)
Raspberries
3 cup (349g)
Lemon juice
1/2 tbsp (8mL)
Apples
1/3 small (2-3/4" dia) (50g)
Peach
2 medium (2-2/3" dia) (300g)
Beverages
Water
10 1/4 cup(s) (2429mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Finfish and Shellfish Products
Tilapia, raw
1 lbs (448g)
Shrimp, raw
4 oz (114g)
Scallops
10 oz (283g)
Cod, raw
1/3 lbs (151g)
Spices and Herbs
Salt
1 tsp (5g)
Black pepper
1/4 tbsp, ground (2g)
Cinnamon
3 dash (1g)
Apple cider vinegar
1/2 tbsp (7g)
Dried dill weed
4 dash (1g)
Fats and Oils
Olive oil
1 2/3 oz (53mL)
Oil
1 1/3 oz (40mL)
Mayonnaise
3 tbsp (45mL)
Legumes and Legume Products
Lentils, raw
1 cup (176g)
Tempeh
1/2 lbs (227g)
Dairy and Egg Products
Whole milk
2 cup(s) (480mL)
Parmesan cheese
1/2 tbsp (3g)
Heavy cream
5 1/2 fl oz (164mL)
Butter
5/8 stick (65g)
String cheese
2 stick (56g)
Eggs
3 large (150g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Vegetables and Vegetable Products
Shallots
1 tbsp chopped (10g)
Garlic
6 1/3 clove(s) (19g)
Frozen mixed veggies
2 1/4 cup (304g)
Brussels sprouts
1 1/2 cup (132g)
Frozen peas
1 1/3 cup (179g)
Kale leaves
1/3 cup, chopped (13g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Nut and Seed Products
Walnuts
2 oz (53g)
Sunflower kernels
2 tbsp (24g)
Almonds
9 almond (11g)
Almond butter
1 1/2 tbsp (24g)
Soups, Sauces, and Gravies
Hot sauce
2 tsp (10mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
2/3 cup(s) (mL)
Other
Coleslaw mix
4 cup (360g)
Mixed greens
1/2 cup (15g)
Salmon burger patty
2 patty (226g)
Nutritional yeast
1 tsp (1g)
Baked Products
Bread
5 slice (160g)
Hamburger buns
2 bun(s) (102g)
Naan bread
1 piece(s) (90g)
Sweets
Jelly
2 tsp (14g)
Maple syrup
2 tsp (10mL)
breakfast prep - 2 days
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
dinner prep - 2 days
1. Pan fried tilapia
298cal, 45p, 0c, 13f (per meal)
16 oz (448g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
4 tsp (20mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Shrimp scampi
348cal, 17p, 23c, 21f (per meal)
1 tbsp chopped (10g)
1/2 tbsp (3g)
1/4 cup(s) (59mL)
2 oz (57g)
3 tbsp (45mL)
2 tbsp (28g)
2 clove (6g)
4 oz (114g)
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).
snack prep - 2 days
3. Raspberries
48cal, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Creamy garlic scallops
420cal, 19p, 7c, 35f (per meal)
1/2 tbsp (8mL)
1/2 cup (120mL)
2 clove(s) (6g)
1 tbsp (14g)
1 tbsp (15mL)
10 oz (283g)
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. Once hot, add scallops and fry for 2-3 minutes on each side until fully cooked (opaque throughout). Transfer scallops to a plate and set aside.
2
Add the butter to the pan and let melt. Add garlic and fry for about 1 minute until fragrant.
3
Add in heavy cream and a hefty pinch of salt/pepper and simmer for 2-5 minutes until it has thickened a little.
4
Remove from heat and add in lemon juice and scallops. Serve.
2. Mixed vegetables
49cal, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
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.
breakfast prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
3. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
dinner prep - 1 days
1. Simple roasted cod
198cal, 27p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Mixed vegetables
73cal, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
1. Cottage cheese with almonds and cinnamon
155cal, 17p, 4c, 7f (per meal)
3 dash (1g)
9 almond (11g)
1 1/2 tbsp (24g)
1 1/2 cup (339g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
247cal, 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.
2. Brussels sprout, apple & walnut side salad
253cal, 4p, 12c, 19f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
1/3 small (2-3/4" dia) (50g)
1 1/2 cup (132g)
2 tsp (10mL)
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.
dinner prep - 2 days
1. Salmon burger
442cal, 20p, 27c, 28f (per meal)
2 bun(s) (102g)
1/2 tsp (3mL)
4 dash (1g)
3 tbsp (45mL)
1/2 cup (15g)
2 patty (226g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Peas
71cal, 5p, 8c, 0f (per meal)
1 1/3 cup (179g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
lunch prep - 1 days
1. Lentil and veggie soup
185cal, 12p, 26c, 1f (per meal)
1/2 cup (68g)
1/3 clove(s) (1g)
1 tsp (1g)
1/3 cup, chopped (13g)
2/3 cup(s) (mL)
2 2/3 tbsp (32g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
