1900 calorie pescetarian meal plan
In just a few clicks, generate your own 1900 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 (1925cals, 130g protein, 155g net carbs, 72g fat 32g fiber per day) cannot be customized.
Day 1
1925cals, 121g protein, 115g net carbs, 99g fat 21g fiber per day
1 serving(s) (57cal, 0p, 12c, 0f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1" cube (91cal, 1p, 6c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
3/4 serving(s) (523cal, 25p, 34c, 31f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1925cals, 120g protein, 161g net carbs, 71g fat 40g fiber per day
1 serving(s) (57cal, 0p, 12c, 0f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 can(s) (247cal, 18p, 23c, 7f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1" cube (91cal, 1p, 6c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (234cal, 12p, 25c, 5f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1875cals, 137g protein, 177g net carbs, 55g fat 34g fiber per day
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/4 cucumber (15cal, 1p, 3c, 0f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (234cal, 12p, 25c, 5f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1900cals, 134g protein, 162g net carbs, 69g fat 24g fiber per day
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/4 cucumber (15cal, 1p, 3c, 0f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 sub(s) (468cal, 28p, 54c, 12f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1900cals, 143g protein, 167g net carbs, 59g fat 33g fiber per day
1/2 serving(s) (164cal, 6p, 23c, 4f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
6 oz (223cal, 34p, 0c, 10f)
1 serving(s) (159cal, 7p, 5c, 8f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 sub(s) (468cal, 28p, 54c, 12f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1950cals, 127g protein, 151g net carbs, 76g fat 36g fiber per day
1/2 serving(s) (164cal, 6p, 23c, 4f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (118cal, 7p, 3c, 9f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (485cal, 23p, 61c, 13f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1950cals, 127g protein, 151g net carbs, 76g fat 36g fiber per day
1/2 serving(s) (164cal, 6p, 23c, 4f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (118cal, 7p, 3c, 9f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (485cal, 23p, 61c, 13f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (60 items)
Dairy and Egg Products
Eggs
4 large (200g)
Parmesan cheese
1 tsp (2g)
Heavy cream
2 1/4 tbsp (34mL)
Butter
1/2 stick (55g)
Sliced cheese
1 slice (1 oz ea) (28g)
Whole milk
2 cup(s) (511mL)
Fresh mozzarella cheese
2 oz (57g)
String cheese
2 stick (56g)
Goat cheese
2 oz (57g)
Fruits and Fruit Juices
Peach
7 medium (2-2/3" dia) (1050g)
Applesauce
2 to-go container (~4 oz) (244g)
Orange
3 orange (462g)
Other
Vegan cheese, block
2 1" cube (57g)
Mixed greens
17 1/4 cup (518g)
Veggie burger patty
4 patty (284g)
Meatless chik'n tenders
13 1/3 pieces (340g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Nutritional yeast
2 tsp (3g)
Sub roll(s)
2 roll(s) (170g)
Vegetables and Vegetable Products
Carrots
10 medium (615g)
Tomatoes
2 1/2 cup cherry tomatoes (354g)
Raw celery
1/2 stalk, small (5" long) (9g)
Shallots
3/4 tbsp chopped (8g)
Garlic
3 clove(s) (9g)
Fresh parsley
3 sprigs (3g)
Onion
1/2 small (35g)
Ketchup
3 1/3 tbsp (57g)
Cucumber
1 3/4 cucumber (8-1/4") (527g)
Collard greens
1/2 lbs (227g)
Nut and Seed Products
Almonds
6 tbsp, whole (54g)
Mixed nuts
2 tbsp (17g)
Sunflower kernels
1 1/3 oz (38g)
Fats and Oils
Salad dressing
1 cup (259mL)
Mayonnaise
1 1/2 tbsp (23mL)
Oil
1 3/4 oz (54mL)
Olive oil
1/2 tbsp (8mL)
Finfish and Shellfish Products
Canned tuna
2 can (364g)
Shrimp, raw
3 oz (85g)
Tilapia, raw
6 oz (168g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1 1/2 g (2g)
Balsamic vinegar
1 tbsp (15mL)
Cinnamon
1/2 tbsp (4g)
Dried dill weed
1 tsp (1g)
Baked Products
Bread
9 slice (288g)
Beverages
Water
11 2/3 cup(s) (2771mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (156g)
Brown rice
1/2 cup (95g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Tempeh
3/4 lbs (340g)
White beans, canned
1/2 can(s) (220g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Pasta sauce
1/2 cup (130g)
Pesto sauce
2 tbsp (31g)
Sweets
Jelly
1 tbsp (21g)
Sugar
1 1/2 tbsp (20g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
snack prep - 2 days
1. Vegan cheese
91cal, 1p, 6c, 7f (per meal)
1 1" cube (28g)
1
Slice and enjoy.
3. 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.
breakfast prep - 2 days
1. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
3. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Tuna salad sandwich
495cal, 39p, 24c, 25f (per meal)
1/2 stalk, small (5" long) (9g)
5 oz (142g)
1 dash (0g)
1 dash (0g)
1 1/2 tbsp (23mL)
2 slice (64g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Shrimp scampi
523cal, 25p, 34c, 31f (per meal)
3/4 tbsp chopped (8g)
1 tsp (2g)
1/6 cup(s) (44mL)
1 1/2 oz (43g)
2 1/4 tbsp (34mL)
1 1/2 tbsp (21g)
1 1/2 clove (5g)
3 oz (85g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner 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. Brown rice
172cal, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. 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!
lunch prep - 1 days
1. Grilled cheese sandwich
248cal, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
3. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
lunch prep - 2 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.
breakfast prep - 2 days
1. Toast with butter and jelly
200cal, 6p, 25c, 7f (per meal)
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
3. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
snack prep - 3 days
1. Tuna cucumber bites
115cal, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 2 days
1. Vegan meatball sub
468cal, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with milk
164cal, 6p, 23c, 4f (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 milk over it and microwave for 90 seconds - 2 minutes.
3. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Pan fried tilapia
223cal, 34p, 0c, 10f (per meal)
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.
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. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1 1/2 clove(s) (5g)
1 dash (1g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
lunch 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. 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. Caprese pasta salad
485cal, 23p, 61c, 13f (per meal)
1/2 cup cherry tomatoes (75g)
2 tbsp (31g)
2 oz (57g)
1/2 can(s) (220g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to the package instructions. Drain and set aside.
2
Optional: While the pasta cooks, roast halved cherry tomatoes on a baking sheet in a 400°F (200°C) oven for 10–15 minutes, until soft and bursting.
3
In a large bowl, combine the cooked pasta, tomatoes, white beans, mozzarella, and pesto. Season with salt and pepper to taste. Enjoy!
3. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
