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 (1900cal, 141g protein, 154g net carbs, 68g fat, 30g fiber per day) cannot be customized.
Day 1
1925cal, 153g protein, 123g net carbs, 80g fat, 25g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
1 egg(s) (80cal, 6p, 0c, 6f)
5 nuggets (276cal, 15p, 26c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1925cal, 153g protein, 123g net carbs, 80g fat, 25g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
1 egg(s) (80cal, 6p, 0c, 6f)
5 nuggets (276cal, 15p, 26c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1900cal, 130g protein, 144g net carbs, 73g fat, 38g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (451cal, 19p, 62c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1900cal, 128g protein, 161g net carbs, 69g fat, 34g fiber
4 pancake(s) (246cal, 12p, 35c, 6f)
2 egg(s) (142cal, 11p, 1c, 11f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (451cal, 19p, 62c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1950cal, 152g protein, 176g net carbs, 59g fat, 27g fiber
4 pancake(s) (246cal, 12p, 35c, 6f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 roll (154cal, 5p, 26c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1850cal, 143g protein, 161g net carbs, 57g fat, 31g fiber
1/2 bagel(s) (263cal, 12p, 28c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 roll (154cal, 5p, 26c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1900cal, 127g protein, 192g net carbs, 55g fat, 30g fiber
1/2 bagel(s) (263cal, 12p, 28c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 patty (254cal, 20p, 22c, 6f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
2 serving(s) (185cal, 5p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (49 items)
Fruits and Fruit Juices
Grapes
2 1/2 cup (230g)
Avocados
2 3/4 avocado(s) (553g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lime juice
1 tbsp (15mL)
Pears
3 medium (534g)
Banana
1 large (8" to 8-7/8" long) (136g)
Strawberries
3 cup, whole (432g)
Dairy and Egg Products
String cheese
4 stick (112g)
Eggs
11 medium (488g)
Butter
1/8 stick (16g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Whole milk
2 cup (480mL)
Fats and Oils
Oil
2 tbsp (31mL)
Salad dressing
3 tbsp (45mL)
Other
Vegan sausage
5 1/2 sausage (550g)
Vegan chik'n nuggets
10 nuggets (215g)
Baked chips, any flavor
45 crips (105g)
Mixed greens
4 cup (120g)
Sriracha chili sauce
2 tsp (10g)
Veggie burger patty
2 patty (142g)
Baked Products
Bread
3 slice(s) (96g)
Baking powder
1 dash (1g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Crackers
20 crackers (70g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Vegetables and Vegetable Products
Ketchup
2 1/2 tbsp (43g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Bell pepper
2 large (328g)
Onion
1 3/4 small (123g)
Fresh parsley
4 tbsp chopped (15g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (453g)
Frozen peas
4 tbsp (34g)
Frozen corn kernels
1 1/3 cup (181g)
Beverages
Water
14 1/2 cup(s) (3418mL)
Protein powder
3/4 lbs (337g)
Legumes and Legume Products
Roasted peanuts
10 tbsp (91g)
Chickpeas, canned
1 can (448g)
Lentils, raw
13 1/4 tbsp (160g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Lox
2 oz (57g)
Cod, raw
4 oz (113g)
Spices and Herbs
Salt
3 g (3g)
Black pepper
1/2 g (1g)
Curry powder
2 dash (1g)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (93g)
Seitan
10 oz (284g)
Brown rice
1/4 cup (55g)
Sweets
Maple syrup
3 tbsp (45mL)
snack prep - 2 days
breakfast prep - 3 days
1. Avocado & vegan sausage toast
300 cals, 19p, 18c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook sausage according to package instructions. When sausage is cool enough to handle, slice it in half lengthwise, and then, if needed, slice again so that it will fit on your slice of bread.
2
Toast bread, if desired.
3
Using a fork, mash the avocado onto the bread. Season with some salt and pepper and top with sausage slices. Serve.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
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.
3. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. 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)
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
snack prep - 3 days
1. Baked chips
150 cals, 3p, 26c, 4f (per meal)
15 crips (35g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
450 cals, 19p, 62c, 9f (per meal)
1 small (70g)
2 tsp (10g)
4 tbsp (70g)
1 can (448g)
1/2 cup (93g)
4 tbsp chopped (15g)
2 tsp (10mL)
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (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.
breakfast prep - 2 days
1. Banana protein pancakes
245 cals, 12p, 35c, 6f (per meal)
1 large (8" to 8-7/8" long) (136g)
2 extra large (112g)
2 tbsp (12g)
1 dash (1g)
3 tbsp (45mL)
1
Mash the banana with a back of a fork.
2
Add the eggs, baking powder (optional), and protein powder. Mix until well-combined.
3
Spray the skillet with non-stick cooking spray and put over medium heat.
4
Once hot, add 3 tbsp of the mixture to the skillet. Cook for about 30 seconds, flip and cook the other side for another 30 seconds.
5
Remove from skillet and continue cooking pancakes until batter is gone.
6
Serve with some syrup.
7
Storing: You can store any leftover pancakes, wrapped in plastic, in the fridge for 2-3 days. Reheat by stove or microwave.
2. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
lunch prep - 2 days
1. Avocado tuna salad
220 cals, 20p, 3c, 12f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (172g)
4 tbsp, chopped (45g)
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. 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. Simple seitan
305 cals, 38p, 17c, 10f (per meal)
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
breakfast prep - 2 days
1. Bagel with avocado and lox
265 cals, 12p, 28c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel
2
Mash avocado and spread over bagel slice(s)
3
Top with lox
4
Serve as a sandwich or as an open-faced sandwich
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.
snack prep - 2 days
1. Crackers
170 cals, 3p, 22c, 7f (per meal)
20 crackers (70g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. British kedgeree
270 cals, 30p, 21c, 6f (per meal)
4 tbsp (34g)
2 dash (1g)
4 oz (113g)
1 large (50g)
1/4 cup(s) (59mL)
2 tbsp (24g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice and water according to package instructions. Set aside.
2
Hard boil the eggs: Add eggs to a saucepan and cover with cold water. Bring to a boil. Boil for 8-10 minutes then transfer to a bowl of cold water. Once cool enough to handle, peel eggs and slice into quarters. Set aside.
3
Put chunks of fish into a large frying pan and add a small splash of water. Simmer for 3-4 minutes until fish is opaque. Drain any excess liquid.
4
Add cooked rice, peas, curry powder, and some salt and pepper to the skillet with the fish. Heat, stirring gently, for 2-3 minutes until everything is heated through.
5
Season to taste with salt and pepper and top with eggs. Serve.
lunch prep - 1 days
1. Veggie burger patty
255 cals, 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. Corn
185 cals, 5p, 34c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
3. Buttery brown rice
165 cals, 3p, 23c, 7f (per meal)
1/2 tbsp (7g)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.