1600 calorie pescetarian meal plan
Table of Contents
Overview
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.
Day 1
1575cals, 122g protein, 141g net carbs, 46g fat 29g fiber per day
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (159cal, 4p, 24c, 3f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/2 sweet potato(es) (244cal, 8p, 32c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 container (139cal, 20p, 8c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1625cals, 114g protein, 120g net carbs, 67g fat 19g fiber per day
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
8 lettuce cups (371cal, 15p, 7c, 31f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
1 serving(s) (282cal, 17p, 29c, 8f)
1/2 sweet potato(es) (244cal, 8p, 32c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 container (139cal, 20p, 8c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1625cals, 126g protein, 157g net carbs, 41g fat 31g fiber per day
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (284cal, 32p, 7c, 13f)
2 banana(s) (233cal, 3p, 48c, 1f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1575cals, 118g protein, 152g net carbs, 40g fat 33g fiber per day
1 serving(s) (284cal, 32p, 7c, 13f)
2 banana(s) (233cal, 3p, 48c, 1f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1600cals, 107g protein, 126g net carbs, 60g fat 31g fiber per day
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1650cals, 126g protein, 105g net carbs, 68g fat 28g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (314cal, 26p, 12c, 15f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1650cals, 126g protein, 105g net carbs, 68g fat 28g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (314cal, 26p, 12c, 15f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (64 items)
Cereal Grains and Pasta
Quinoa, uncooked
4 tbsp (43g)
Long-grain white rice
2 tbsp (23g)
Brown rice
1/2 cup (95g)
Nut and Seed Products
Chia seeds
4 tsp (19g)
Almonds
2 oz (60g)
Dairy and Egg Products
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Cheddar cheese
1 1/2 tbsp, shredded (11g)
Eggs
7 large (350g)
Parmesan cheese
3/4 tbsp (4g)
Whole milk
6 1/2 cup (1531mL)
String cheese
2 stick (56g)
Butter
4 tsp (18g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Other
Cottage cheese & fruit cup
3 container (510g)
Veggie burger patty
2 patty (142g)
Balsamic glaze
1/2 tbsp (8mL)
Protein greek yogurt, flavored
2 container (300g)
Sesame oil
2 tsp (10mL)
Coleslaw mix
2 cup (180g)
Tzatziki
1/4 cup(s) (56g)
Mixed greens
2 cup (60g)
Spices and Herbs
Ground coriander
1/4 tbsp (1g)
Chili powder
1/4 tbsp (2g)
Black pepper
1/8 oz (1g)
Salt
3 g (3g)
Ground ginger
1/4 tbsp (1g)
Crushed red pepper
1 dash (0g)
Balsamic vinegar
1/2 tbsp (8mL)
Garlic powder
1 tsp (3g)
Fats and Oils
Olive oil
1/2 tbsp (8mL)
Oil
3 tbsp (45mL)
Vegetables and Vegetable Products
Potatoes
6 oz (170g)
Shallots
1/2 clove(s) (28g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Romaine lettuce
8 leaf inner (48g)
Garlic
1 clove(s) (3g)
Fresh ginger
1 tbsp (6g)
Fresh parsley
1 1/2 sprigs (2g)
Tomatoes
1 1/3 medium whole (2-3/5" dia) (165g)
Onion
7/8 small (61g)
Mushrooms
2 cup, chopped (140g)
Bell pepper
1 1/2 large (246g)
Zucchini
3 medium (588g)
Soups, Sauces, and Gravies
Pesto sauce
1 tsp (6g)
Apple cider vinegar
2 tbsp (2mL)
Pasta sauce
1 1/2 cup (390g)
Frank's red hot sauce
4 tbsp (60mL)
Beverages
Water
7 1/2 cup(s) (1749mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Soy sauce
2 oz (50mL)
Firm tofu
5 oz (142g)
Peanut butter
2 tbsp (32g)
Tempeh
1 lbs (454g)
Finfish and Shellfish Products
Shrimp, cooked
1/2 lbs (227g)
Canned tuna
2 1/2 can (430g)
Fruits and Fruit Juices
Banana
4 medium (7" to 7-7/8" long) (472g)
Applesauce
4 to-go container (~4 oz) (488g)
Strawberries
2 cup, whole (288g)
Lime juice
2 1/2 tsp (13mL)
Avocados
1 1/4 avocado(s) (251g)
Breakfast Cereals
Breakfast cereal
3 3/4 serving (113g)
Baked Products
Bread
2 slice (64g)
Sweets
Honey
4 tsp (28g)
snack prep - 2 days
1. Quinoa & chia yogurt parfait
282cal, 17p, 29c, 8f (per meal)
4 tbsp (43g)
4 tsp (19g)
2 (5.3 oz ea) container(s) (300g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to package- 2 tbsp uncooked should yield around 1/3 cup cooked. Let cool.
2
Mix together the quinoa and yogurt. Top with chia seeds.
3
Serve.
4
To make in bulk: cook quinoa all at once and store in an airtight container in the fridge. Mix with yogurt and chia seeds when serving.
breakfast prep - 3 days
1. Chili and cheese omelet
108cal, 7p, 1c, 8f (per meal)
1/2 tbsp, shredded (4g)
2 dash (0g)
2 dash (1g)
1/2 tsp (3mL)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Parmesan & pesto roasted potatoes
160cal, 4p, 24c, 4f (per meal)
6 oz (170g)
3/4 tbsp (4g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 tsp (6g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
In a large bowl, toss potatoes and pesto together until potatoes are covered.
3
Spread over a baking sheet and season with salt and pepper.
4
Bake for 20 minutes and remove from oven.
5
Sprinkle the potatoes with the grated parmesan and place back in oven for an additional 10-15 minutes- or until potatoes are tender and crispy. Serve.
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
dinner prep - 2 days
1. Chickpea stuffed sweet potato
244cal, 8p, 32c, 6f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/2 clove(s) (28g)
1/2 can (224g)
1 sweetpotato, 5" long (210g)
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.
6
Drizzle with balsamic glaze and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 1 days
1. Taiwanese tofu lettuce cups
371cal, 15p, 7c, 31f (per meal)
1/8 cup(s) (30mL)
1 1/2 tbsp (23mL)
8 leaf inner (48g)
2 tsp (10mL)
1 1/2 tbsp (1mL)
1 tbsp, slivered (7g)
1 clove(s) (3g)
5 oz (142g)
1 tbsp (6g)
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.
2. White rice
83cal, 2p, 18c, 0f (per meal)
2 tbsp (23g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
1 dash (1g)
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.
lunch prep - 2 days
1. Shrimp salad with peanut dressing
284cal, 32p, 7c, 13f (per meal)
2 dash (0g)
1 dash (0g)
2 tsp (10mL)
2 tsp (10mL)
2 tbsp (32g)
1/2 lbs (227g)
2 cup (180g)
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.
snack prep - 2 days
1. Applesauce
114cal, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 2 days
1. Tempeh & mushroom stir fry
443cal, 33p, 49c, 8f (per meal)
4 dash (1g)
2 cup, chopped (140g)
1/2 lbs (227g)
1 tsp (3g)
2 tbsp (30mL)
1 large (164g)
1/2 cup (95g)
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
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.
lunch prep - 1 days
1. Zoodles marinara
338cal, 13p, 42c, 6f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
snack prep - 3 days
1. Breakfast cereal
241cal, 8p, 35c, 6f (per meal)
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.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/8 small (9g)
1/2 large (82g)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (86g)
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.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Mashed sweet potatoes with butter
125cal, 2p, 18c, 4f (per meal)
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.
dinner prep - 2 days
1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
1/2 cup, chopped (90g)
2 can (344g)
1/2 small (35g)
2 cup (60g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.