1800 calorie pescetarian meal plan
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 (1800cals, 119g protein, 153g net carbs, 65g fat 34g fiber per day) cannot be customized.
Table of Contents
Overview
This 1800-calorie pescetarian meal plan gives you a clear, practical weekly plan built around seafood, eggs, dairy and plant proteins. You can use it two ways: generate your own customizable diet plan by picking and swapping recipes, or download the pre-made 7-day PDF (1800 kcal, ~119 g protein, ~153 g net carbs, ~65 g fat, ~34 g fiber per day) if you prefer a ready-to-follow nutrition plan. The plan includes a full grocery list, simple recipes, and options for meal prep to make following a weekly plan easier.
Following this meal plan consistently may help you feel more energetic and satisfied between meals thanks to balanced macros, a relatively high protein target for a pescetarian diet, and ample fiber from fruits, vegetables and whole grains. Expect benefits such as improved satiety, steady blood sugar levels, support for lean muscle retention when paired with resistance exercise, and heart-healthy fats from fish and avocado. Depending on your baseline calorie needs, this 1800 kcal diet plan can support weight maintenance or gradual weight loss when used as a controlled calorie diet.
Practical ways to use the plan include batch-cooking staples (tofu, tempeh, grains, and the included protein shake), swapping meals in the customizable generator to fit taste or schedule, or following the locked PDF exactly for convenience. The weekly meal plan also provides snack and prep instructions, making it easy to grocery shop and save time. If you have specific health conditions or goals, consider adjusting portions or consulting a registered dietitian to tailor this nutrition plan to your needs.
Day 1
1800cals, 116g protein, 80g net carbs, 96g fat 37g fiber per day
1/2 serving(s) (234cal, 18p, 15c, 10f)
4 oz (295cal, 24p, 8c, 15f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
12 crisps (122cal, 2p, 21c, 3f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (341cal, 20p, 10c, 24f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1775cals, 127g protein, 195g net carbs, 38g fat 39g fiber per day
1/2 serving(s) (234cal, 18p, 15c, 10f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 serving(s) (85cal, 1p, 12c, 2f)
12 crisps (122cal, 2p, 21c, 3f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1850cals, 120g protein, 214g net carbs, 41g fat 39g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 serving(s) (85cal, 1p, 12c, 2f)
12 crisps (122cal, 2p, 21c, 3f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1775cals, 121g protein, 91g net carbs, 92g fat 26g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
6 oz (402cal, 35p, 9c, 24f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1800cals, 120g protein, 141g net carbs, 71g fat 30g fiber per day
2 waffle(s) (237cal, 12p, 29c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
4 oz (137cal, 23p, 0c, 5f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1825cals, 115g protein, 176g net carbs, 59g fat 34g fiber per day
2 waffle(s) (237cal, 12p, 29c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 patty (254cal, 20p, 22c, 6f)
3 carrots(s) (158cal, 2p, 15c, 8f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 carrot(s) (27cal, 1p, 4c, 0f)
5 1/3 oz (198cal, 27p, 0c, 10f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (249cal, 3p, 36c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1825cals, 115g protein, 176g net carbs, 59g fat 34g fiber per day
2 waffle(s) (237cal, 12p, 29c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 patty (254cal, 20p, 22c, 6f)
3 carrots(s) (158cal, 2p, 15c, 8f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 carrot(s) (27cal, 1p, 4c, 0f)
5 1/3 oz (198cal, 27p, 0c, 10f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (249cal, 3p, 36c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (53 items)
Fruits and Fruit Juices
Grapes
2 1/4 cup (207g)
Avocados
2 3/4 avocado(s) (553g)
Lime juice
2 1/4 tbsp (34mL)
Lemon
1 small (65g)
Apples
2 medium (3" dia) (364g)
Lemon juice
1/2 tbsp (8mL)
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Other
Baked chips, any flavor
36 crips (84g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Sriracha chili sauce
3/4 tbsp (11g)
Vegan sausage
2 sausage (200g)
Nutritional yeast
1 cup (60g)
Guacamole, store-bought
4 tbsp (62g)
Veggie burger patty
4 patty (284g)
Dairy and Egg Products
Eggs
5 large (250g)
Butter
5 tsp (23g)
Cheddar cheese
1/2 cup, shredded (57g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Beverages
Water
12 cup(s) (2804mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fats and Oils
Oil
1 1/2 oz (42mL)
Olive oil
1 oz (33mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Peanut butter
3 tbsp (48g)
Soy sauce
1 tsp (5mL)
Firm tofu
1/2 lbs (198g)
Roasted peanuts
1/2 cup (73g)
Spices and Herbs
Black pepper
1/2 tsp, ground (1g)
Salt
1/2 tbsp (10g)
Garlic powder
1/2 tsp (2g)
Dijon mustard
1 tbsp (15g)
Onion powder
1 dash (0g)
Ground cumin
1 dash (0g)
Vegetables and Vegetable Products
Tomatoes
1 medium whole (2-3/5" dia) (138g)
Onion
2 1/4 tbsp minced (34g)
Garlic
1 1/2 clove (5g)
Kale leaves
1 bunch (191g)
Carrots
15 medium (903g)
Cauliflower
4 head small (4" dia.) (1060g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Baked Products
Pita bread
4 pita, small (4" dia) (112g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Frozen waffles
6 waffles (210g)
Sweets
Honey
1 tbsp (21g)
Soups, Sauces, and Gravies
Barbecue sauce
1 cup (286g)
Snacks
Large granola bar
2 bar (74g)
Pretzels, hard, salted
2 oz (57g)
Finfish and Shellfish Products
Salmon
1 fillet/s (6 oz each) (170g)
Shrimp, raw
4 oz (113g)
Cod, raw
2/3 lbs (302g)
Cereal Grains and Pasta
Instant couscous, flavored
1 box (5.8 oz) (151g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
snack prep - 3 days
2. Boiled eggs
69cal, 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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
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. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Chocolate peanut butter protein oats
234cal, 18p, 15c, 10f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (16g)
1/2 cup(s) (119mL)
4 tbsp (20g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook oats and water according to the package.
2
When done, mix in the protein powder and peanut butter.
3
Serve.
dinner prep - 1 days
1. Spicy sriracha peanut tofu
341cal, 20p, 10c, 24f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner 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.
3. Pita bread
156cal, 6p, 28c, 1f (per meal)
4 pita, small (4" dia) (112g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
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. Honey glazed carrots
85cal, 1p, 12c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
breakfast prep - 2 days
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
1. Cheese and guac tacos
175cal, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Honey dijon salmon
402cal, 35p, 9c, 24f (per meal)
1 tsp (5mL)
1/2 clove (2g)
1/2 tbsp (11g)
1 tbsp (15g)
1 fillet/s (6 oz each) (170g)
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
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 small (15g)
1/4 bunch (43g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Tempeh bacon & avocado bagel sandwich
349cal, 19p, 32c, 13f (per meal)
4 oz (113g)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
dinner prep - 1 days
1. Basic shrimp
137cal, 23p, 0c, 5f (per meal)
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.
2
Add the shrimp and cook for 2-3 minutes on each side until they turn pink and opaque. Season with salt, pepper or seasoning blend of choice.
2. Simple kale & avocado salad
173cal, 4p, 7c, 12f (per meal)
3/8 avocado(s) (75g)
3/8 small (22g)
3/8 bunch (64g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Couscous
251cal, 9p, 50c, 1f (per meal)
3/8 box (5.8 oz) (69g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 3 days
1. Waffles & Greek yogurt
237cal, 12p, 29c, 8f (per meal)
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 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. Couscous
151cal, 5p, 30c, 0f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Roasted carrots
158cal, 2p, 15c, 8f (per meal)
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Simple roasted cod
198cal, 27p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
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.
3. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
