1800 calorie pescetarian meal plan
In just a few clicks, generate your own 1800 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 (1800cal, 124g protein, 134g net carbs, 71g fat, 32g fiber per day) cannot be customized.
Day 1
1800cal, 118g protein, 96g net carbs, 87g fat, 40g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 serving(s) (250cal, 5p, 9c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1800cal, 113g protein, 132g net carbs, 78g fat, 29g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
5 nuggets (276cal, 15p, 26c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1800cal, 124g protein, 170g net carbs, 59g fat, 21g fiber
3/4 serving(s) (246cal, 8p, 35c, 7f)
5 nuggets (276cal, 15p, 26c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1775cal, 125g protein, 151g net carbs, 65g fat, 25g fiber
3/4 serving(s) (246cal, 8p, 35c, 7f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
2 container(s) (310cal, 25p, 33c, 8f)
7 tender(s) (400cal, 28p, 36c, 16f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1825cal, 120g protein, 135g net carbs, 74g fat, 36g fiber
1/2 serving(s) (282cal, 14p, 13c, 14f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
2 container(s) (310cal, 25p, 33c, 8f)
7 tender(s) (400cal, 28p, 36c, 16f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1800cal, 135g protein, 127g net carbs, 66g fat, 37g fiber
1/2 serving(s) (282cal, 14p, 13c, 14f)
1/2 serving(s) (418cal, 30p, 31c, 18f)
2 roll (154cal, 5p, 26c, 2f)
1 serving(s) (436cal, 41p, 6c, 24f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1800cal, 135g protein, 127g net carbs, 66g fat, 37g fiber
1/2 serving(s) (282cal, 14p, 13c, 14f)
1/2 serving(s) (418cal, 30p, 31c, 18f)
2 roll (154cal, 5p, 26c, 2f)
1 serving(s) (436cal, 41p, 6c, 24f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (54 items)
Spices and Herbs
Salt
1/6 oz (6g)
Black pepper
5 1/2 g (5g)
Oregano, dried
1/4 tbsp, ground (1g)
Garlic powder
1/4 tbsp (2g)
Rosemary, dried
2 dash (0g)
Cinnamon
1/2 tbsp (4g)
Ground cumin
3 dash (1g)
Chili powder
1/4 tbsp (2g)
Beverages
Water
11 1/2 cup(s) (2754mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Legumes and Legume Products
Lentils, raw
4 tbsp (48g)
Vegetarian burger crumbles
1 1/4 cup (125g)
Roasted peanuts
2 tbsp (18g)
Black beans
3/4 can(s) (329g)
Vegetables and Vegetable Products
Zucchini
1 1/2 medium (294g)
Carrots
13 medium (793g)
Mushrooms
1 1/2 oz (43g)
Bell pepper
1 small (74g)
Onion
5/6 medium (2-1/2" dia) (90g)
Ketchup
6 tbsp (102g)
Fresh spinach
2 cup(s) (60g)
Tomatoes
1/2 cup, chopped (90g)
Fats and Oils
Olive oil
1 1/2 tbsp (23mL)
Oil
1/2 oz (19mL)
Dairy and Egg Products
Eggs
5 large (250g)
Butter
2 tsp (9g)
Cheese
4 oz (113g)
Whole milk
2 cup (511mL)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Goat cheese
1 oz (28g)
Fruits and Fruit Juices
Avocados
4 1/4 avocado(s) (854g)
Apples
2 medium (3" dia) (364g)
Banana
5 medium (7" to 7-7/8" long) (590g)
Lemon juice
1 tsp (5mL)
Strawberries
4 medium (1-1/4" dia) (48g)
Lime juice
2 tsp (10mL)
Soups, Sauces, and Gravies
Salsa
1/2 cup (135g)
Baked Products
Bread
1/3 lbs (160g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Sweets
Jelly
1 tsp (7g)
Sugar
1 1/2 tbsp (20g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Other
Mixed greens
2 1/2 cup (75g)
Sub roll(s)
2 roll(s) (170g)
Vegan chik'n nuggets
10 nuggets (215g)
Meatless chik'n tenders
14 pieces (357g)
Roasted chickpeas
3/4 cup (85g)
Alfredo sauce
1/2 cup (120g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Uncooked dry pasta
3 oz (86g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Finfish and Shellfish Products
Salmon
1/2 lbs (227g)
Canned tuna
2 can (344g)
dinner prep - 1 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Pan roasted zucchini
250 cals, 5p, 9c, 19f (per meal)
1 1/2 medium (294g)
3/4 tbsp, ground (5g)
1/4 tbsp, ground (1g)
1/4 tbsp (2g)
1/4 tbsp (5g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
3. Lentils
175 cals, 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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Eggs with avocado and salsa
255 cals, 9p, 4c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your preference (scrambled, sunny side up, etc.)
2
Season with somesalt and pepper and top with the diced avocado and salsa.
3
Serve.
2. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
7 medium (427g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
1. Toast with butter and jelly
65 cals, 2p, 8c, 2f (per meal)
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
dinner prep - 2 days
1. Seitan philly cheesesteak
570 cals, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
lunch prep - 2 days
1. Chik'n nuggets
275 cals, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
1. Simple cinnamon oatmeal with milk
245 cals, 9p, 35c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Crispy chik'n tenders
400 cals, 28p, 36c, 16f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Avocado
175 cals, 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.
lunch prep - 2 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
breakfast prep - 3 days
1. Mexican scrambled eggs
280 cals, 15p, 13c, 14f (per meal)
1/4 tbsp (4mL)
1/4 cup (81g)
3/4 avocado(s) (151g)
3 dash (1g)
1/4 tbsp (2g)
3/4 can(s) (329g)
3 large (150g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add beans and spices to a small saucepan or skillet and cook over low heat, until heated through. Set aside.
2
Meanwhile, scramble eggs with a fork in a small bowl. Heat oil in a small skillet over low heat. Pour in eggs and once they start to set, scramble. Cook until firm.
3
Arrange spiced beans, egg, avocado, and salsa on a plate. Season with a pinch of salt/pepper. Serve.
snack prep - 3 days
lunch prep - 2 days
1. Salmon alfredo pasta
420 cals, 30p, 32c, 18f (per meal)
1/2 cup (120g)
2 cup(s) (60g)
3 oz (86g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Cook pasta according to package instructions. Set aside.
3
Place salmon skin side down on a baking sheet and season with some salt and pepper. Bake 14-16 minutes until the salmon flesh flakes.
4
Meanwhile, heat alfredo sauce in a saucepan over medium heat until it starts to bubble. Add in spinach and stir. Cook for 1-2 minutes until spinach has wilted.
5
Remove salmon from the oven and when it is cool enough to handle, cut it into large chunks.
6
Add pasta to a plate and pour the alfredo sauce over the pasta. Top with salmon and some pepper. Serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (344g)
1/2 cup, chopped (90g)
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. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.