1600 calorie pescetarian meal plan

In just a few clicks, generate your own 1600 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 (1625cal, 113g protein, 110g net carbs, 71g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, fruit juice
Chunky canned soup (creamy)
Broiled tilapia, roasted brussels sprouts
Bell pepper strips and hummus, milk, grapes
Tue
Wed
Pan fried tilapia, milk
Thu
Roasted tofu & veggies, simple mozzarella and tomato salad, buttery white rice
Carrots and hummus, sunflower seeds, fruit juice
Fri
Cheese and guac tacos, caprese salad
Sat
Chunky canned soup (non-creamy), simple mixed greens and tomato salad
Tomato soup
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
4 1/2 can (~19 oz) (2399g)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Fruits and Fruit Juices
Grapes
2 cup (184g)
Fruit juice
44 fl oz (1320mL)
Lemon juice
2 tsp (10mL)
Dairy and Egg Products
Whole milk
6 1/2 cup (1560mL)
Eggs
8 medium (352g)
Butter
1 tbsp (14g)
Fresh mozzarella cheese
3 2/3 oz (104g)
Cheddar cheese
1/2 cup, shredded (57g)
Legumes and Legume Products
Hummus
7 1/2 oz (212g)
Extra firm tofu
2/3 block (216g)
Vegetables and Vegetable Products
Bell pepper
2 medium (218g)
Brussels sprouts
1 1/2 lb (643g)
Baby carrots
24 medium (240g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (325g)
Carrots
1 medium (61g)
Broccoli
1/3 cup chopped (30g)
Onion
1/6 medium (2-1/2" dia) (18g)
Beverages
Water
6 2/3 cup(s) (1581mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Fats and Oils
Olive oil
3 1/4 oz (101mL)
Balsamic vinaigrette
1 oz (30mL)
Salad dressing
1/4 cup (56mL)
Spices and Herbs
Salt
1 tbsp (17g)
Black pepper
3/4 tbsp, ground (5g)
Fresh basil
1/4 oz (8g)
Finfish and Shellfish Products
Tilapia, raw
2 1/3 lb (1055g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Other
Guacamole
4 tbsp (62g)
Mixed greens
1 package (5.5 oz) (164g)
lunch prep - 3 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    4 1/2 can (~19 oz) (2399g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    snack prep - 3 days
    1. Bell pepper strips and hummus
    85 cals, 4p, 5c, 4f (per meal)
  • Hummus
    1/2 cup (122g)
  • Bell pepper
    1 1/2 medium (179g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • 3. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    2 cup (184g)
  • 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. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    8 medium (352g)
  • Recipe has been scaled from original by 4x. 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. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • ,
  • Fruit juice
    8 fl oz (240mL)
  • dinner prep - 2 days
    1. Broiled tilapia
    225 cals, 30p, 1c, 12f (per meal)
  • ,
  • Lemon juice
    2 tsp (10mL)
  • Tilapia, raw
    2/3 lb (299g)
  • Olive oil
    4 tsp (20mL)
  • Black pepper
    1/3 tsp, ground (1g)
  • Salt
    1/3 tsp (2g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Roasted brussels sprouts
    300 cals, 10p, 15c, 18f (per meal)
  • Brussels sprouts
    1 1/4 lb (567g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Salt
    5 dash (4g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    dinner prep - 3 days
    1. Pan fried tilapia
    335 cals, 51p, 1c, 14f (per meal)
  • ,
  • Tilapia, raw
    1 3/4 lb (756g)
  • Olive oil
    2 1/4 tbsp (34mL)
  • Black pepper
    1 tsp, ground (3g)
  • Salt
    1 tsp (7g)
  • Recipe has been scaled from original by 1.13x. 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. Milk
    225 cals, 12p, 18c, 12f (per meal)
  • ,
  • Whole milk
    1 1/2 cup (360mL)
  • snack prep - 3 days
    1. Carrots and hummus
    80 cals, 3p, 7c, 3f (per meal)
  • Hummus
    6 tbsp (90g)
  • Baby carrots
    24 medium (240g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Serve carrots with hummus.
    2. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • 3. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • lunch prep - 2 days
    1. Roasted tofu & veggies
    180 cals, 12p, 8c, 9f (per meal)
  • Extra firm tofu
    2/3 block (216g)
  • Salt
    1/3 tsp (2g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Brussels sprouts, cut in half
    1/6 lb (76g)
  • Carrots, cut as desired
    1 medium (61g)
  • Broccoli, cut as desired
    1/3 cup chopped (30g)
  • Bell pepper, sliced
    1/3 medium (40g)
  • Onion, thickly sliced
    1/6 medium (2-1/2" dia) (18g)
  • Olive oil
    2 tsp (10mL)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    2. Simple mozzarella and tomato salad
    160 cals, 9p, 5c, 11f (per meal)
  • Tomatoes, sliced
    1/2 large whole (3" dia) (91g)
  • Fresh mozzarella cheese, sliced
    1 1/3 oz (38g)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Fresh basil
    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.
    3. Buttery white rice
    160 cals, 2p, 24c, 6f (per meal)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Butter
    1 tbsp (14g)
  • Salt
    1/3 tsp (2g)
  • Water
    2/3 cup(s) (158mL)
  • Long-grain white rice
    1/3 cup (62g)
  • Recipe has been scaled from original by 0.33x. 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, mix in butter, and season to taste with pepper. Serve.
    breakfast prep - 2 days
    1. Cheese and guac tacos
    175 cals, 8p, 2c, 14f (per meal)
  • ,
  • Cheddar cheese
    4 tbsp, shredded (28g)
  • Guacamole
    2 tbsp (31g)
  • 1
    Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
    2
    Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
    3
    Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
    4
    Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
    5
    Serve.
    2. Caprese salad
    70 cals, 4p, 3c, 5f (per meal)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Fresh basil
    2 2/3 tbsp leaves, whole (4g)
  • Tomatoes, halved
    1/3 cup cherry tomatoes (50g)
  • Mixed greens
    1/3 package (5.5 oz) (52g)
  • Fresh mozzarella cheese
    1 oz (28g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, mix together the mixed greens, basil, and tomatoes.
    2
    When serving, top with mozzarella and balsamic vinaigrette.
    lunch prep - 1 days
    1. Chunky canned soup (non-creamy)
    370 cals, 27p, 35c, 10f (per meal)
  • Chunky canned soup (non-creamy varieties)
    1 1/2 can (~19 oz) (789g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Simple mixed greens and tomato salad
    190 cals, 4p, 13c, 12f (per meal)
  • Salad dressing
    1/4 cup (56mL)
  • Mixed greens
    3 3/4 cup (113g)
  • Tomatoes
    10 tbsp cherry tomatoes (93g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    dinner prep - 1 days
    1. Tomato soup
    420 cals, 9p, 84c, 3f (per meal)
  • Condensed canned tomato soup
    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.
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