This 1600-calorie pescetarian meal plan offers a practical, seafood-forward weekly plan designed for balance and simplicity. The sample 7-day diet plan includes complete daily menus, step-by-step recipes, a full grocery list and a daily protein shake to help you hit macro targets. The pre-made nutrition plan targets roughly 1600 calories per day with about 120 g protein, 130 g net carbs, 56 g fat and 28 g fiber—useful numbers if you want steady energy, better satiety and consistent nutrition.
There are two possible ways to use the plan: Option 1 lets you generate your own customizable plan where you can swap, randomize, and pick recipes to suit tastes and allergies; Option 2 provides a ready-made PDF you can download and follow exactly (this version is not customizable). Whether you prefer a do-it-yourself weekly plan for flexibility or a fixed diet plan for convenience, both approaches include shopping lists and easy meal-prep instructions to save time during the week.
Following this meal plan consistently can support weight maintenance or gradual fat loss depending on your personal calorie needs, while the higher protein content helps preserve lean muscle mass. Expect improved fullness from protein and fiber-rich meals, steadier blood sugar, and the cardiovascular and cognitive benefits associated with regular fish and omega-3 intake. With simple prep tips and balanced meals, many people notice more stable energy, reduced cravings and improved body composition within a few weeks when combined with consistent activity.
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 (1600cals, 120g protein, 130g net carbs, 56g fat 28g fiber per day) cannot be customized.
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3 of the oil in a non-stick skillet over medium-high heat. Add the tofu, season with salt and pepper, and cook until browned in places, about 5-6 minutes. Transfer tofu to a plate and wipe the skillet clean.
2
Add the remaining oil to the same skillet over medium-high heat. Add the garlic, ginger, and almonds, and stir frequently until the garlic is fragrant and the almonds are toasted, about 1-2 minutes.
3
Stir in the apple cider vinegar, soy sauce, and water, and cook until the mixture slightly thickens, about 2-3 minutes.
4
Return the tofu to the skillet and toss to coat.
5
Spoon the tofu mixture into the lettuce cups and serve.
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! 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.
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add the coleslaw and cooked shrimp to a bowl and toss to combine.
2
In a small bowl, mix the remaining ingredients with a pinch of salt. Gradually stir in a few small drizzles of water until the mixture reaches a sauce-like, pourable consistency.
3
Pour the sauce over the shrimp and coleslaw, then serve.
Recipe has been scaled from original by 2x. 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.
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
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.