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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (1675cals, 113g protein, 118g net carbs, 68g fat 35g fiber per day) cannot be customized.
Day 1
1675cals, 109g protein, 75g net carbs, 89g fat 37g fiber per day
3 oz salmon (316cal, 21p, 5c, 23f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1675cals, 113g protein, 65g net carbs, 89g fat 40g fiber per day
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1650cals, 115g protein, 130g net carbs, 63g fat 27g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
4 beets (96cal, 3p, 16c, 0f)
1 container (139cal, 20p, 8c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1650cals, 110g protein, 153g net carbs, 56g fat 26g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
4 beets (96cal, 3p, 16c, 0f)
1 container (139cal, 20p, 8c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1650cals, 107g protein, 124g net carbs, 69g fat 27g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
3 oz (112cal, 17p, 0c, 5f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 serving(s) (160cal, 8p, 5c, 11f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1/2 serving(s) (206cal, 10p, 25c, 4f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 cup rice, cooked (109cal, 2p, 24c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1675cals, 118g protein, 138g net carbs, 55g fat 43g fiber per day
1/2 sandwich(es) (265cal, 13p, 18c, 15f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 serving(s) (542cal, 26p, 61c, 15f)
1 1/2 serving(s) (160cal, 8p, 5c, 11f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1675cals, 118g protein, 138g net carbs, 55g fat 43g fiber per day
1/2 sandwich(es) (265cal, 13p, 18c, 15f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 serving(s) (542cal, 26p, 61c, 15f)
1 1/2 serving(s) (160cal, 8p, 5c, 11f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (62 items)
Spices and Herbs
Salt
11 1/2 g (11g)
Black pepper
2 g (2g)
Fresh basil
3 leaves (2g)
Balsamic vinegar
1 tbsp (15mL)
Basil, dried
4 dash, leaves (0g)
Oregano, dried
4 dash, leaves (1g)
Beverages
Water
13 3/4 cup(s) (3254mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Legumes and Legume Products
Lentils, raw
1 3/4 cup (336g)
Tempeh
3/4 lbs (340g)
White beans, canned
1/4 can(s) (110g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Chickpeas, canned
1 can (448g)
Vegetables and Vegetable Products
Fresh ginger
1/4 slices (1" dia) (1g)
Broccoli
1/2 stalk (76g)
Garlic
6 1/2 clove(s) (20g)
Collard greens
1 lbs (454g)
Frozen broccoli
4 1/2 cup (410g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Beets, precooked (canned or refrigerated)
8 beet(s) (400g)
Tomatoes
2 medium whole (2-3/5" dia) (267g)
Ketchup
5 tsp (28g)
Leeks
1/4 leek (22g)
Tomato paste
1/4 tbsp (4g)
Mini sweet peppers
1 pepper(s) (20g)
Zucchini
1/4 medium (49g)
Cauliflower
2 1/4 cup(s), riced (288g)
Fresh parsley
3 sprigs (3g)
Onion
5/6 medium (2-1/2" dia) (90g)
Fresh spinach
1/4 cup(s) (8g)
Canned crushed tomatoes
1/2 can (203g)
Raw celery
1 stalk, medium (7-1/2" - 8" long) (40g)
Carrots
1 medium (61g)
Nut and Seed Products
Coconut milk, canned
3/8 can (176mL)
Roasted cashews
4 tbsp (34g)
Sunflower kernels
1 oz (28g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Finfish and Shellfish Products
Salmon
3 oz (85g)
Tilapia, raw
3 oz (84g)
Fruits and Fruit Juices
Fruit juice
24 fl oz (720mL)
Lemon juice
1 tsp (5mL)
Avocados
1 3/4 avocado(s) (352g)
Pitted dates
1/2 cup (100g)
Grapes
2 1/4 cup (207g)
Raspberries
1 cup (123g)
Fats and Oils
Oil
3 oz (85mL)
Olive oil
1 1/2 oz (49mL)
Mayonnaise
1/2 tbsp (8mL)
Other
Popcorn, microwave, salted
5 1/3 cup popped (59g)
Vegan sausage
2 sausage (200g)
Curry paste
2 tsp (10g)
Protein greek yogurt, flavored
2 container (300g)
Meatless chik'n tenders
6 2/3 pieces (170g)
Italian seasoning
1/4 tbsp (3g)
Dairy and Egg Products
Eggs
11 medium (476g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Butter
1 1/2 tbsp (21g)
Sliced cheese
1 slice (1 oz ea) (28g)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (17mL)
Apple cider vinegar
1 tbsp (1mL)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
lunch prep - 1 days
1. Salmon & coconut ginger broccoli
316cal, 21p, 5c, 23f (per meal)
1/4 slices (1" dia) (1g)
1/2 stalk (76g)
1/8 can (56mL)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
3. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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.
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
dinner prep - 2 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
snack prep - 2 days
1. Popcorn
107cal, 1p, 9c, 7f (per meal)
5 1/3 cup popped (59g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Avocado
176cal, 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.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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 - 2 days
1. Vegan sausage
268cal, 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 wedges
130cal, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
2 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Curried lentils
241cal, 9p, 20c, 12f (per meal)
2 tsp (10g)
1/2 cup (120mL)
2/3 dash (0g)
2/3 cup(s) (158mL)
1/3 cup (64g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Beets
96cal, 3p, 16c, 0f (per meal)
8 beet(s) (400g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
snack prep - 2 days
1. Dates
154cal, 1p, 34c, 0f (per meal)
4 tbsp (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 3 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 leaves (1g)
1/4 avocado(s) (50g)
1 slice(s), thick/large (1/2" thick) (27g)
1 dash (0g)
1 large (50g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Crispy chik'n tenders
381cal, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. White bean ratatouille
207cal, 10p, 26c, 4f (per meal)
1/8 cup(s) (15mL)
1/4 leek (22g)
1/4 tbsp (4mL)
1/4 tbsp (3g)
1/2 clove(s) (2g)
1/4 tbsp (4g)
4 tbsp cherry tomatoes (37g)
1 pepper(s) (20g)
1/4 medium (49g)
1/4 can(s) (110g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add leeks, season with salt and pepper, and cook for 2-3 minutes until softened.
2
Add the sliced zucchini, mini sweet peppers, cherry tomatoes, tomato paste, garlic, and water. Stir to combine, then cover and cook for 10-12 minutes until the vegetables are soft and the tomatoes have burst.
3
Stir in the white beans and Italian seasoning. Cook for another 2-3 minutes until warmed through.
4
Season with additional salt and pepper to taste. Serve.
2. White rice
109cal, 2p, 24c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 1 days
1. Pan fried tilapia
112cal, 17p, 0c, 5f (per meal)
Recipe has been scaled from original by 0.13x. 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.
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. Serve immediately.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Buttered broccoli
200cal, 4p, 3c, 17f (per meal)
1 1/2 tbsp (21g)
3/4 dash (0g)
1 1/2 cup (137g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
snack prep - 3 days
1. Skillet cauliflower tots
160cal, 8p, 5c, 11f (per meal)
3/4 tbsp (6g)
1 tbsp (17mL)
1 1/2 tbsp (23mL)
2 1/4 extra large (126g)
2 1/4 cup(s), riced (288g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
dinner prep - 2 days
1. Vegan crumbles
256cal, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1 can (448g)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Small egg and cheese sandwich on a bagel
265cal, 13p, 18c, 15f (per meal)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1/2 slice (1 oz ea) (14g)
1 large (50g)
1/2 small bagel (3" dia) (35g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small frying pan to medium-low heat.
2
Add the oil and crack the eggs onto the oiled pan.
3
Cook the eggs until the yokes reach desired doneness.
4
Toast the bagel if desired.
5
Place the eggs on one half of the bagel and place the cheese on top of the eggs.
6
Spread the mayonnaise on the other half of the bagel and place on top of the eggs and cheese.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Lentil Soup
542cal, 26p, 61c, 15f (per meal)
1/4 cup(s) (8g)
2 tbsp (30mL)
4 dash (3g)
1/2 can (203g)
4 dash, leaves (0g)
2 dash, ground (1g)
4 cup(s) (948mL)
1 cup (192g)
4 dash, leaves (1g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1 clove(s) (3g)
1 medium (61g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.