1600 calorie pescetarian meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Boiled eggs, fruit juice Pick days Swap	Chunky canned soup (creamy) Pick days Swap	Broiled tilapia, roasted brussels sprouts Pick days Swap	Bell pepper strips and hummus, milk, grapes Pick days Swap
Tue
Wed	Pan fried tilapia, milk Pick days Swap
Thu	Roasted tofu & veggies, simple mozzarella and tomato salad, buttery white rice Pick days Swap	Carrots and hummus, sunflower seeds, fruit juice Pick days Swap
Fri	Cheese and guac tacos, caprese salad Pick days Swap
Sat	Chunky canned soup (non-creamy), simple mixed greens and tomato salad Pick days Swap	Tomato soup Pick days Swap

lunch prep - 3 days

1. Chunky canned soup (creamy)

530 cals, 19p, 45c, 26f (per meal)

Scale to: , 4 1/2 can(s)

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.

Prepare according to instructions on package.

snack prep - 3 days

1. Bell pepper strips and hummus

85 cals, 4p, 5c, 4f (per meal)

Scale to:

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.

Cut bell pepper into strips.

Serve with hummus to dip in.

2. Milk

100 cals, 5p, 8c, 5f (per meal)

Scale to: , 2/3 cup(s)

Whole milk

2/3 cup (160mL)

3. Grapes

40 cals, 1p, 6c, 0f (per meal)

Scale to:

Grapes

2 cup (184g)

protein prep - 6 days

1. Protein shake

110 cals, 24p, 1c, 1f (per meal)

Scale to: , 1 scoop

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)

Scale to: , 8 egg(s)

Eggs

8 medium (352g)

Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

2. Fruit juice

115 cals, 2p, 25c, 1f (per meal)

Scale to: , 1 cup(s)

Fruit juice

8 fl oz (240mL)

dinner prep - 2 days

1. Broiled tilapia

225 cals, 30p, 1c, 12f (per meal)

Scale to: , 10 2/3 oz

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.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Coat tilapia with olive oil and season with sprinkle with lemon juice.

Season with salt and pepper.

Arrange fillets in a single layer on prepared pan.

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)

Scale to:

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.

Preheat oven to 400 F (200 C).

To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.

In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.

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.

Remove from oven and serve.

dinner prep - 3 days

1. Pan fried tilapia

335 cals, 51p, 1c, 14f (per meal)

Scale to: , 27 oz

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.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

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)

Scale to: , 1 1/2 cup(s)

Whole milk

1 1/2 cup (360mL)

snack prep - 3 days

1. Carrots and hummus

80 cals, 3p, 7c, 3f (per meal)

Scale to:

Hummus

6 tbsp (90g)

Baby carrots

24 medium (240g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Serve carrots with hummus.

2. Sunflower seeds

90 cals, 4p, 1c, 7f (per meal)

Scale to:

Sunflower kernels

1 1/2 oz (43g)

3. Fruit juice

55 cals, 1p, 13c, 0f (per meal)

Scale to: , 1/2 cup(s)

Fruit juice

4 fl oz (120mL)

lunch prep - 2 days

1. Roasted tofu & veggies

180 cals, 12p, 8c, 9f (per meal)

Scale to:

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.

Preheat oven to 400 F (200 C).

Drain tofu and use absorbent towel to pat away as much moisture as possible.

Cut tofu in one inch cubes.

On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.

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.

Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.

After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.

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.

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)

Scale to:

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.

Arrange the tomato and mozzarella slices in an alternating fashion.

Sprinkle the basil over the slices and drizzle with dressing.

3. Buttery white rice

160 cals, 2p, 24c, 6f (per meal)

Scale to:

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.

In a saucepan with a good fitting lid bring water and salt to a boil.

Add rice and stir.

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.

Cook for 20 minutes.

DO NOT LIFT LID!

The steam that is trapped inside the pan is what allows the rice to cook properly.

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)

Scale to: , 1 taco(s)

Cheddar cheese

4 tbsp, shredded (28g)

Guacamole

2 tbsp (31g)

Heat a small, non-stick skillet over medium heat and spray with non-stick spray.

Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.

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.

Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.

Serve.

2. Caprese salad

70 cals, 4p, 3c, 5f (per meal)

Scale to:

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.

In a large bowl, mix together the mixed greens, basil, and tomatoes.

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)

For 1 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.

Prepare according to instructions on package.

2. Simple mixed greens and tomato salad

190 cals, 4p, 13c, 12f (per meal)

For 1 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.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

dinner prep - 1 days

1. Tomato soup

420 cals, 9p, 84c, 3f (per meal)

For 1 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.

Prepare according to instructions on package.

1600 calorie pescetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan