1000 calorie high protein pescetarian meal plan
Table of Contents
Overview
This 1000-calorie high-protein pescetarian meal plan gives you a compact, nutrient-focused weekly plan built around fish, eggs, dairy, legumes and plant foods. The page includes a ready-made 7-day sample with complete recipes and a full grocery list, so you can follow the meal plan straight away. There are two easy ways to use it: Option 1 lets you generate and customize your own diet plan by swapping or randomizing recipes, while Option 2 provides a premade PDF (fixed macros) you can download and follow exactly.
The emphasis on high-protein meals (around 90–108 g protein per day in the sample) helps promote fullness and supports muscle maintenance during calorie restriction, so many people see reduced body fat and a leaner appearance when they stick with this nutrition plan and pair it with regular strength training. Because the pescetarian approach includes fish and dairy, you also get beneficial omega-3 fats, calcium and micronutrients, plus fiber from legumes and vegetables — all of which can support steady energy and better blood-sugar control compared with very low-protein diets.
Practical features make this weekly plan easy to follow: a consolidated grocery list, simple meal-prep instructions and scalable recipes. You can either generate a fully customizable meal plan to match your tastes and tweak calories and macros, or download the locked premade PDF if you prefer a plug-and-play option. Note that a 1000-calorie diet is aggressive and not suitable for everyone — consult a registered dietitian or healthcare provider before starting, especially if you have medical conditions or high activity levels.
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 (1025cals, 100g protein, 61g net carbs, 36g fat 17g fiber per day) cannot be customized.
Day 1
1050cals, 108g protein, 60g net carbs, 36g fat 11g fiber per day
1/2 can(s) (105cal, 2p, 21c, 1f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 container (139cal, 20p, 8c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cals, 108g protein, 60g net carbs, 36g fat 11g fiber per day
1/2 can(s) (105cal, 2p, 21c, 1f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 container (139cal, 20p, 8c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cals, 100g protein, 65g net carbs, 30g fat 22g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (108cal, 5p, 10c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1025cals, 100g protein, 65g net carbs, 30g fat 22g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (108cal, 5p, 10c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1050cals, 94g protein, 60g net carbs, 40g fat 21g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (210cal, 17p, 10c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cals, 96g protein, 43g net carbs, 46g fat 13g fiber per day
1/2 can(s) (182cal, 6p, 13c, 11f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (210cal, 17p, 10c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1000cals, 91g protein, 74g net carbs, 30g fat 18g fiber per day
2 oz (148cal, 12p, 4c, 8f)
1 serving(s) (82cal, 3p, 4c, 5f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 burger(s) (288cal, 12p, 40c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (40 items)
Beverages
Water
14 cup(s) (3353mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Protein greek yogurt, flavored
2 container (300g)
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
3 cup (90g)
Tzatziki
1/8 cup(s) (28g)
Veggie burger patty
1 patty (71g)
Vegetables and Vegetable Products
Zucchini
1 large (323g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Garlic
1 1/2 clove(s) (5g)
Broccoli
4 tbsp chopped (23g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (319g)
Artichokes, canned
2/3 cup hearts (112g)
Frozen sugar snap peas
2/3 cup (96g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Dairy and Egg Products
Goat cheese
1 oz (28g)
Eggs
6 large (300g)
Cheese
2 tbsp, shredded (14g)
Whole milk
3 cup (720mL)
Nonfat greek yogurt, plain
3 tbsp (53g)
String cheese
2 stick (56g)
Low fat cottage cheese (1% milkfat)
4 tbsp (57g)
Soups, Sauces, and Gravies
Pasta sauce
4 tbsp (65g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Pizza sauce
2 tbsp (32g)
Canned clam chowder
1 can (18.5 oz) (519g)
Nut and Seed Products
Almonds
9 1/4 tbsp, whole (83g)
Fats and Oils
Oil
2 1/2 tsp (13mL)
Olive oil
3/4 oz (24mL)
Balsamic vinaigrette
4 tbsp (60mL)
Fruits and Fruit Juices
Kiwi
4 fruit (276g)
Spices and Herbs
Salt
2 g (2g)
Black pepper
1/4 g (0g)
Legumes and Legume Products
Vegetarian burger crumbles
2 1/2 cup (250g)
Chickpeas, canned
3/4 can (336g)
Tempeh
2 oz (57g)
Baked Products
Naan bread
1/2 piece (45g)
Bread
3 slice(s) (96g)
Hamburger buns
1 bun(s) (51g)
Finfish and Shellfish Products
Canned salmon
6 oz (170g)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
96cal, 5p, 5c, 5f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 2 days
1. Tomato soup
105cal, 2p, 21c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (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.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Vegan crumbles
183cal, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Olive oil drizzled lima beans
108cal, 5p, 10c, 4f (per meal)
1/2 tbsp (8mL)
1/2 package (10 oz) (142g)
2 dash (2g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Flatbread broccoli pizza
157cal, 5p, 13c, 9f (per meal)
2 tbsp, shredded (14g)
1/2 piece (45g)
3/4 tbsp (11mL)
1/2 dash (0g)
1/2 dash (0g)
1 1/2 clove(s) (5g)
2 tbsp (32g)
4 tbsp chopped (23g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
breakfast prep - 3 days
1. Chickpea & tomato toasts
206cal, 12p, 24c, 4f (per meal)
12 slice(s), thin/small (180g)
3 tbsp (53g)
3/4 can (336g)
3 slice(s) (96g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
dinner prep - 2 days
1. Salmon & artichoke salad
210cal, 17p, 10c, 10f (per meal)
4 tbsp (60mL)
2/3 cup cherry tomatoes (99g)
3 cup (90g)
2/3 cup hearts (112g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
lunch prep - 2 days
1. Clam chowder
182cal, 6p, 13c, 11f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
breakfast prep - 2 days
1. High protein scrambled eggs
99cal, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
lunch prep - 1 days
1. Basic tempeh
148cal, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. 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 and serve.
3. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (96g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Greek veggie burger
288cal, 12p, 40c, 7f (per meal)
1/8 cup(s) (28g)
2 slice, medium (1/4" thick) (40g)
1 patty (71g)
1 bun(s) (51g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the veggie burger according to the package instructions.
2
Toast the buns if desired.
3
Place the cooked veggie burger on the bottom bun and top with tomato slices.
4
Spread tzatziki sauce on the top bun, then close the burger.
5
Serve.