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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (1600cal, 109g protein, 131g net carbs, 60g fat, 22g fiber per day) cannot be customized.
Day 1
1625cal, 112g protein, 159g net carbs, 52g fat, 18g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 serving(s) (364cal, 15p, 56c, 4f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 container (131cal, 14p, 13c, 3f)
1/4 cucumber (15cal, 1p, 3c, 0f)
7 tender(s) (400cal, 28p, 36c, 16f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1625cal, 106g protein, 171g net carbs, 49g fat, 21g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 serving(s) (364cal, 15p, 56c, 4f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 container (131cal, 14p, 13c, 3f)
1/4 cucumber (15cal, 1p, 3c, 0f)
10 2/3 nuggets (588cal, 33p, 55c, 24f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1600cal, 106g protein, 157g net carbs, 51g fat, 24g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sub(s) (468cal, 28p, 54c, 12f)
10 2/3 nuggets (588cal, 33p, 55c, 24f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1575cal, 102g protein, 113g net carbs, 66g fat, 31g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 wrap(s) (426cal, 27p, 43c, 14f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1575cal, 106g protein, 128g net carbs, 60g fat, 25g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1 can(s) (247cal, 18p, 23c, 7f)
1 toast(s) (203cal, 8p, 14c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 serving(s) (383cal, 20p, 47c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1575cal, 111g protein, 87g net carbs, 78g fat, 19g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1 can(s) (247cal, 18p, 23c, 7f)
1 toast(s) (203cal, 8p, 14c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1575cal, 122g protein, 104g net carbs, 66g fat, 20g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 bagel(s) (349cal, 19p, 32c, 13f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 toast(s) (203cal, 8p, 14c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (59 items)
Fats and Oils
Balsamic vinaigrette
2 1/2 tsp (12mL)
Oil
4 tsp (20mL)
Salad dressing
2 1/2 tbsp (38mL)
Spices and Herbs
Fresh basil
1/4 cup leaves, whole (5g)
Ground cumin
1/4 tbsp (2g)
Rosemary, dried
1 dash (0g)
Paprika
1 dash (0g)
Onion powder
1/2 dash (0g)
Vegetables and Vegetable Products
Tomatoes
8 medium whole (2-3/5" dia) (991g)
Ketchup
1/2 cup (120g)
Cucumber
5/6 cucumber (8-1/4") (251g)
Fresh parsley
2 2/3 sprigs (3g)
Fresh spinach
2 cup(s) (60g)
Garlic
1 1/2 clove(s) (5g)
Onion
1/2 small (35g)
Mushrooms
2 cup, pieces or slices (140g)
Other
Mixed greens
5/6 package (5.5 oz) (125g)
Meatless chik'n tenders
7 pieces (179g)
Cottage cheese & fruit cup
2 container (340g)
Vegan chik'n nuggets
21 1/3 nuggets (459g)
Guacamole, store-bought
2 tbsp (31g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
2 tsp (3g)
Sub roll(s)
1 roll(s) (85g)
Plant-based deli slices
7 slices (73g)
Italian seasoning
2 dash (1g)
Dairy and Egg Products
Fresh mozzarella cheese
1 1/4 oz (35g)
Butter
1 1/2 tbsp (21g)
Eggs
6 1/4 medium (276g)
Low fat cottage cheese (1% milkfat)
1 1/4 cup (283g)
Whole milk
4 tbsp (60mL)
Cheese
2 slice (1 oz each) (56g)
Beverages
Water
7 cup(s) (1659mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Baked Products
Bagel
1 1/6 medium bagel (3-1/2" to 4" dia) (122g)
Crackers
8 crackers (28g)
Pita bread
2 pita, small (4" dia) (56g)
Bread
10 oz (288g)
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Fruits and Fruit Juices
Lemon juice
1/4 fl oz (8mL)
Watermelon
16 oz (453g)
Avocados
1 avocado(s) (201g)
Raspberries
30 raspberries (57g)
Legumes and Legume Products
Chickpeas, canned
2/3 can (299g)
Hummus
1/2 cup (105g)
Lentils, raw
2 3/4 tbsp (32g)
Tempeh
2 oz (57g)
Cereal Grains and Pasta
Instant couscous, flavored
1 box (5.8 oz) (164g)
Seitan
3 oz (85g)
Quinoa, uncooked
2 3/4 tbsp (28g)
Soups, Sauces, and Gravies
Pasta sauce
4 tbsp (65g)
Vegetable broth
2 cup(s) (mL)
Pesto sauce
3 tbsp (48g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Snacks
High-protein granola bar
3 bar (120g)
Sweets
Honey
5 tsp (35g)
Nut and Seed Products
Flax seeds
3 dash (3g)
Almond butter
3 tbsp (48g)
Finfish and Shellfish Products
Salmon
2 fillet/s (6 oz each) (340g)
dinner prep - 1 days
1. Crispy chik'n tenders
400 cals, 28p, 36c, 16f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
2 1/2 tsp (13mL)
1/4 cup leaves, whole (5g)
6 2/3 tbsp cherry tomatoes (62g)
3/8 package (5.5 oz) (65g)
1 1/4 oz (35g)
Recipe has been scaled from original by 0.42x. 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.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
3. 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 - 2 days
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
365 cals, 15p, 56c, 4f (per meal)
1 tsp (5mL)
2 2/3 sprigs (3g)
2/3 roma tomato (53g)
1/3 cucumber (8-1/4") (100g)
1/4 tbsp (1g)
1/3 tsp (2mL)
2/3 can (299g)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 2 days
1. Chik'n nuggets
590 cals, 33p, 55c, 24f (per meal)
Recipe has been scaled from original by 5.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
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 - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
lunch prep - 1 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Simple plant-based deli wrap
425 cals, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 1 days
1. Mushroom quinoa lentil soup
385 cals, 20p, 47c, 9f (per meal)
1 tsp (5mL)
4 tbsp (60mL)
1 dash (0g)
2 dash (1g)
1 1/2 clove(s) (5g)
1 dash (0g)
1/2 small (35g)
2 1/2 tbsp (32g)
2 1/2 tbsp (28g)
2 cup, pieces or slices (140g)
2 cup(s) (mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan over medium heat, saute onions and garlic in oil until soft, a few minutes.
2
Add in mushrooms and spices and stir, cooking for a minute or two.
3
Add all remaining ingredients and bring to a simmer. Cook uncovered for about 20-25 minutes or until quinoa and lentils are soft. Serve.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. 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.
snack prep - 3 days
1. Smashed raspberry almond butter toast
205 cals, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Baked pesto salmon
405 cals, 35p, 1c, 29f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Couscous
100 cals, 4p, 20c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
350 cals, 19p, 32c, 13f (per meal)
1/2 dash (0g)
1/4 tsp (1mL)
1/2 dash (0g)
2 oz (57g)
1/4 avocado(s) (50g)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
2. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.