1700 calorie pescetarian meal plan
In just a few clicks, generate your own 1700 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 (1700cal, 112g protein, 143g net carbs, 65g fat, 27g fiber per day) cannot be customized.
Day 1
1750cal, 109g protein, 169g net carbs, 57g fat, 32g fiber
3/4 serving(s) (172cal, 13p, 13c, 6f)
1 bagel(s) (241cal, 7p, 35c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1750cal, 109g protein, 163g net carbs, 64g fat, 22g fiber
3/4 serving(s) (172cal, 13p, 13c, 6f)
1 bagel(s) (241cal, 7p, 35c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (390cal, 24p, 25c, 19f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1650cal, 110g protein, 108g net carbs, 76g fat, 22g fiber
3/4 serving(s) (172cal, 13p, 13c, 6f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 sweet potato (309cal, 3p, 36c, 14f)
1 serving(s) (390cal, 24p, 25c, 19f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1750cal, 121g protein, 101g net carbs, 86g fat, 22g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 sweet potato (309cal, 3p, 36c, 14f)
6 oz (424cal, 41p, 16c, 20f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1675cal, 119g protein, 111g net carbs, 74g fat, 20g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 egg(s) (80cal, 6p, 0c, 6f)
3 oz (150cal, 18p, 6c, 6f)
2 serving(s) (121cal, 2p, 5c, 9f)
1 serving(s) (210cal, 2p, 25c, 9f)
3/4 serving(s) (186cal, 14p, 22c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
6 oz (424cal, 41p, 16c, 20f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1725cal, 106g protein, 167g net carbs, 54g fat, 37g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 oz (150cal, 18p, 6c, 6f)
2 serving(s) (121cal, 2p, 5c, 9f)
1 serving(s) (210cal, 2p, 25c, 9f)
3/4 serving(s) (186cal, 14p, 22c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (63cal, 3p, 8c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1675cal, 107g protein, 182g net carbs, 42g fat, 35g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
5 tender(s) (286cal, 20p, 26c, 11f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
3/4 serving(s) (186cal, 14p, 22c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (63cal, 3p, 8c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (45 items)
Dairy and Egg Products
String cheese
2 stick (56g)
Lowfat greek yogurt
1 cup (315g)
Butter
1/3 cup (78g)
Whole milk
1/3 gallon (1260mL)
Eggs
2 large (100g)
Fats and Oils
Oil
2 oz (55mL)
Olive oil
2 1/2 tbsp (39mL)
Vegetables and Vegetable Products
Garlic
1 1/2 clove(s) (5g)
Kale leaves
5 1/2 cup, chopped (220g)
Tomatoes
36 cherry tomatoes (612g)
Ketchup
5 3/4 tbsp (98g)
Canned peas
1/2 can (~15 oz) (241g)
Sweet potatoes
3 1/3 sweetpotato, 5" long (700g)
Frozen broccoli
2 cup (182g)
Frozen green beans
2 2/3 cup (323g)
Cauliflower
4 head small (4" dia.) (1060g)
Soups, Sauces, and Gravies
Vegetable broth
3 cup(s) (mL)
Condensed cream of mushroom soup
1/2 11oz can (155g)
Barbecue sauce
1 cup (286g)
Legumes and Legume Products
Chickpeas, canned
3/4 can (336g)
Beverages
Water
7 3/4 cup(s) (1837mL)
Protein powder
8 scoop (1/3 cup ea) (252g)
Fruits and Fruit Juices
Blackberries
1/2 cup (81g)
Clementines
9 fruit (666g)
Nectarine
2 medium (2-1/2" dia) (284g)
Breakfast Cereals
Granola
1/2 cup (51g)
Quick oats
1/2 cup (40g)
Breakfast cereal
2 1/4 serving (68g)
Baked Products
Bagel
2 small bagel (3" dia) (138g)
Other
Vegan chik'n nuggets
18 nuggets (387g)
Vegan sausage
2 sausage (200g)
Nutritional yeast
1 cup (60g)
Meatless chik'n tenders
5 pieces (128g)
Meals, Entrees, and Side Dishes
Macaroni and cheese mix
1/2 package (~7.25 oz) (105g)
Finfish and Shellfish Products
Canned salmon
1 1/2 5oz can(s) (undrained) (213g)
Tilapia, raw
18 oz (504g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Almonds
3 oz (90g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/2 oz (13g)
Cinnamon
1 tsp (3g)
Rosemary, dried
2 tsp (2g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (57g)
Sweets
Sugar
1 tbsp (13g)
Snacks
High-protein granola bar
2 bar (80g)
dinner prep - 1 days
1. Chickpea & kale soup
410 cals, 20p, 42c, 11f (per meal)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3 cup(s) (mL)
1 1/2 cup, chopped (60g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Blackberry & granola parfait
170 cals, 13p, 13c, 6f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
snack prep - 2 days
1. Small toasted bagel with butter
240 cals, 7p, 35c, 7f (per meal)
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Chik'n nuggets
495 cals, 28p, 46c, 20f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Quick salmon casserole
390 cals, 24p, 25c, 19f (per meal)
1/2 11oz can (155g)
2 tbsp (28g)
1/2 can (~15 oz) (241g)
1/2 package (~7.25 oz) (105g)
1 1/2 5oz can(s) (undrained) (213g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Use the butter and milk to prepare macaroni and cheese mix according to package directions. Set aside in a large bowl.
3
Drain the salmon and discard any liquid.
4
Stir in the cream of mushroom soup, salmon and peas in with the macaroni. Mix well, transfer to a baking dish and heat until bubbly, about 20-25 minutes.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
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.
lunch prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 2 days
1. Almond crusted tilapia
425 cals, 41p, 16c, 20f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1/3 cup(s) (42g)
2 dash (1g)
1 tbsp (15mL)
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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
110 cals, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 2 days
1. Pan seared breaded tilapia
150 cals, 18p, 6c, 6f (per meal)
1/2 tbsp (7g)
1/8 cup(s) (16g)
6 oz (168g)
2 dash (2g)
2 dash, ground (1g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Roasted rosemary sweet potatoes
210 cals, 2p, 25c, 9f (per meal)
1 1/3 sweetpotato, 5" long (280g)
2 tsp (2g)
4 tsp (20mL)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Sauteed Kale
120 cals, 2p, 5c, 9f (per meal)
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
snack prep - 3 days
1. Breakfast cereal with protein milk
185 cals, 14p, 22c, 4f (per meal)
6 tbsp (90mL)
3/4 serving (23g)
3/8 scoop (1/3 cup ea) (12g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 2 days
1. Bbq cauliflower wings
535 cals, 28p, 80c, 4f (per meal)
1/2 cup (143g)
4 dash (3g)
1/2 cup (30g)
2 head small (4" dia.) (530g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Crispy chik'n tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.