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
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 (1575cal, 125g protein, 123g net carbs, 55g fat, 24g fiber per day) cannot be customized.
Day 1
1550cal, 146g protein, 115g net carbs, 49g fat, 19g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (165cal, 3p, 37c, 0f)
1 serving(s) (92cal, 3p, 17c, 1f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 cup(s) (70cal, 2p, 6c, 1f)
8 oz (340cal, 45p, 1c, 17f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1575cal, 142g protein, 77g net carbs, 62g fat, 31g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 can(s) (354cal, 12p, 30c, 17f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1575cal, 123g protein, 100g net carbs, 66g fat, 23g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 can(s) (354cal, 12p, 30c, 17f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1575cal, 148g protein, 83g net carbs, 63g fat, 20g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
9 oz (281cal, 46p, 3c, 9f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 cup(s) (29cal, 3p, 2c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1575cal, 103g protein, 164g net carbs, 45g fat, 27g fiber
1/2 quesadilla(s) (221cal, 12p, 12c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1/2 serving(s) (215cal, 10p, 31c, 4f)
1 container (107cal, 10p, 11c, 3f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1625cal, 103g protein, 179g net carbs, 44g fat, 26g fiber
1/2 quesadilla(s) (221cal, 12p, 12c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1/2 serving(s) (215cal, 10p, 31c, 4f)
1 container (107cal, 10p, 11c, 3f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (97cal, 3p, 14c, 3f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1600cal, 110g protein, 141g net carbs, 59g fat, 19g fiber
1/2 quesadilla(s) (221cal, 12p, 12c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
2 container (213cal, 20p, 22c, 5f)
1 cucumber (60cal, 3p, 10c, 0f)
1/2 serving(s) (97cal, 3p, 14c, 3f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (52 items)
Fruits and Fruit Juices
Lemon juice
2 tsp (10mL)
Apples
1 medium (3" dia) (182g)
Blackberries
2 cup (288g)
Avocados
3/4 avocado(s) (151g)
Lime juice
1/2 tbsp (8mL)
Fruit juice
10 2/3 fl oz (320mL)
Finfish and Shellfish Products
Tilapia, raw
1 1/2 lbs (644g)
Cod, raw
1/2 lbs (255g)
Canned tuna
1 1/2 can (~6 oz) (258g)
Fats and Oils
Olive oil
1 1/2 oz (44mL)
Oil
3/4 oz (22mL)
Spices and Herbs
Black pepper
1/8 oz (2g)
Salt
1/4 oz (8g)
Cajun seasoning
1 tbsp (7g)
Ground cumin
1/3 tsp (1g)
Dairy and Egg Products
Butter
1/3 stick (34g)
Nonfat greek yogurt
6 tbsp (105g)
Whole milk
3 cup (679mL)
Eggs
6 large (300g)
Cheddar cheese
6 tbsp, shredded (42g)
String cheese
2 stick (56g)
Beverages
Water
13 3/4 cup (3302mL)
Protein powder
8 scoop (1/3 cup ea) (248g)
Cereal Grains and Pasta
Long-grain white rice
9 1/4 tbsp (108g)
Seitan
2 2/3 oz (76g)
All-purpose flour
6 3/4 tbsp (52g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (423g)
Onion
3/8 medium (2-1/2" dia) (40g)
Garlic
5/6 clove(s) (3g)
Green pepper
2 tsp, chopped (6g)
Frozen corn kernels
2/3 cup (91g)
Frozen broccoli
3 cup (273g)
Frozen mixed veggies
1/2 10oz package (142g)
Cucumber
1 1/6 cucumber (8-1/4") (351g)
Fresh parsley
1 1/3 sprigs (1g)
Legumes and Legume Products
Peanut butter
2 1/2 tbsp (40g)
Lentils, raw
2/3 cup (128g)
Chickpeas, canned
5/6 can (373g)
Sweets
Cocoa powder
1 tbsp (5g)
Jelly
1 1/2 oz (42g)
Other
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Mixed greens
1 cup (30g)
Teriyaki sauce
2 tbsp (31mL)
Cottage cheese & fruit cup
4 container (532g)
Tzatziki
1/4 cup(s) (56g)
Nut and Seed Products
Almonds
5 oz (23 whole kernels) (139g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
Baked Products
Bread
7 1/2 slice (240g)
Tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Naan bread
1 piece (90g)
dinner prep - 1 days
1. Broiled tilapia
340 cals, 45p, 1c, 17f (per meal)
1/2 tbsp (8mL)
1/2 lbs (224g)
1 tbsp (15mL)
2 dash, ground (1g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. 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 tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
2/3 dash, ground (0g)
1/2 tbsp (7g)
1 1/3 dash (1g)
1/3 cup(s) (79mL)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.17x. 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.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
snack prep - 2 days
1. Double chocolate protein shake
205 cals, 42p, 4c, 1f (per meal)
1 1/2 cup(s) (356mL)
1/2 tbsp (3g)
3 tbsp (53g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
2 tsp (10mL)
4 tsp, chopped (13g)
5/6 clove(s) (3g)
2 tsp, chopped (6g)
2 2/3 oz (76g)
2/3 dash, ground (0g)
1 tsp (5mL)
1/3 dash (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. White rice
165 cals, 3p, 37c, 0f (per meal)
2 dash (2g)
1/2 cup(s) (119mL)
4 tbsp (46g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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, season with pepper, and serve.
dinner prep - 2 days
1. Almond crusted tilapia
530 cals, 51p, 20c, 25f (per meal)
1 lbs (420g)
10 tbsp, slivered (68g)
6 2/3 tbsp (52g)
1/3 tsp (1g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Breakfast cereal with protein milk
250 cals, 18p, 29c, 5f (per meal)
1/2 cup (120mL)
1 serving (30g)
1/2 scoop (1/3 cup ea) (16g)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
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 pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
snack prep - 3 days
1. Toast with butter and jelly
135 cals, 4p, 17c, 5f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Cajun cod
280 cals, 46p, 3c, 9f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
2/3 dash, ground (0g)
1/2 tbsp (7g)
1 1/3 dash (1g)
1/3 cup(s) (79mL)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.17x. 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.
lunch prep - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (~6 oz) (172g)
4 tbsp, chopped (45g)
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.
breakfast prep - 3 days
1. Freezer-friendly egg & cheese quesadilla
220 cals, 12p, 12c, 14f (per meal)
1/2 tbsp (8mL)
6 tbsp, shredded (42g)
3 large (150g)
1 1/2 tortilla (approx 7-8" dia) (74g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-low heat.
2
Beat eggs bowl with a dash of salt/pepper until blended.
3
Pour eggs into pan. As eggs begin to set, scramble them. Remove eggs from skillet and set aside. Wipe the skillet clean.
4
Add remaining oil to skillet and place a tortilla at the bottom of the skillet. Working quickly, add the eggs and cheese to one side of the tortilla and fold the other half of the tortilla over top. Fry for a couple minutes on either side until tortilla is toasted and cheese is melty. Serve.
5
Meal Prep Tip: If making in bulk, once all tortillas are cooked, place them on a dish or plate lined with parchment paper. Flash freeze them in the freezer for 1-2 hours, and once frozen, transfer them to a freezer safe bag and store in the freezer. To reheat, remove from bag and microwave for 45 seconds-1 minute. Serve.
2. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
3. 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. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Tzatziki chickpea tabbouleh salad
215 cals, 10p, 31c, 4f (per meal)
1/4 cup(s) (56g)
1/3 box (5.8 oz) (55g)
1/3 can (149g)
1/6 tsp (1mL)
1/3 tsp (1g)
1/6 cucumber (8-1/4") (50g)
1/3 roma tomato (27g)
1 1/3 sprigs (1g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.33x. 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.
3
Once cooked, mix couscous with parsley, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve with tzatziki.
3. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
snack prep - 2 days
1. Breakfast cereal
95 cals, 3p, 14c, 3f (per meal)
Recipe has been scaled from original by 0.5x. 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 pretty much all breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 1 days
1. Peanut butter and jelly sandwich
190 cals, 6p, 28c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
3. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
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.
dinner prep - 1 days
1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (~6 oz) (86g)
2 slice (64g)
1/8 small (9g)
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
Place mixture in between bread slices and serve.