1000 calorie pescetarian meal plan
In just a few clicks, generate your own 1000 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 (1000cal, 96g protein, 59g net carbs, 36g fat, 15g fiber per day) cannot be customized.
Day 1
1000cal, 94g protein, 46g net carbs, 45g fat, 12g fiber
2 pancake(s) (140cal, 4p, 19c, 4f)
1 taco(s) (175cal, 8p, 2c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
4 1/2 oz (140cal, 23p, 2c, 5f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1025cal, 94g protein, 96g net carbs, 19g fat, 23g fiber
2 pancake(s) (140cal, 4p, 19c, 4f)
1 can(s) (247cal, 18p, 23c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cal, 94g protein, 75g net carbs, 33g fat, 15g fiber
1/2 serving(s) (108cal, 7p, 1c, 8f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 can(s) (247cal, 18p, 23c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1000cal, 95g protein, 59g net carbs, 38g fat, 12g fiber
1/2 serving(s) (108cal, 7p, 1c, 8f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1/2 serving(s) (162cal, 7p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
975cal, 95g protein, 69g net carbs, 27g fat, 20g fiber
1/2 serving(s) (184cal, 17p, 18c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 serving(s) (34cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
950cal, 100g protein, 32g net carbs, 43g fat, 11g fiber
3 oz (212cal, 20p, 8c, 10f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
950cal, 100g protein, 32g net carbs, 43g fat, 11g fiber
3 oz (212cal, 20p, 8c, 10f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (52 items)
Vegetables and Vegetable Products
Sweet potatoes
1 sweetpotato, 5" long (210g)
Tomatoes
3 medium whole (2-3/5" dia) (380g)
Frozen mixed veggies
1/2 cup (68g)
Mushrooms
4 tbsp, chopped (18g)
Eggplant
3 1 inch (2.5 cm) slice(s) (180g)
Frozen corn kernels
4 tsp (11g)
Cauliflower
1 head small (4" dia.) (265g)
Kale leaves
1 cup, chopped (40g)
Broccoli
1 cup chopped (91g)
Carrots
1 medium (61g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Dairy and Egg Products
Eggs
7 medium (306g)
Cheddar cheese
1 1/4 oz (35g)
Butter
2 tsp (9g)
Sliced cheese
1/2 slice (3/4 oz) (11g)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
String cheese
3 stick (84g)
Fats and Oils
Oil
2 oz (64mL)
Olive oil
1/2 oz (16mL)
Salad dressing
3 1/4 tbsp (49mL)
Spices and Herbs
Cinnamon
3 dash (1g)
Ground ginger
1/2 dash (0g)
Salt
2 1/2 g (3g)
Cajun seasoning
1/2 tbsp (3g)
Chili powder
1/4 tbsp (2g)
Ground coriander
4 dash (1g)
Thyme, dried
4 dash, ground (1g)
Sweets
Maple syrup
1 1/2 tbsp (23mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Almonds
4 tbsp, slivered (27g)
Other
Guacamole, store-bought
2 tbsp (31g)
Veggie burger patty
2 patty (142g)
Mixed greens
2 1/4 cup (68g)
Nutritional yeast
4 tbsp (15g)
Italian seasoning
4 dash (2g)
Vegan sausage
1 sausage (100g)
Finfish and Shellfish Products
Cod, raw
1/4 lbs (128g)
Shrimp, raw
2 oz (57g)
Tilapia, raw
6 oz (168g)
Beverages
Water
15 1/3 cup(s) (3633mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fruits and Fruit Juices
Banana
2 medium (7" to 7-7/8" long) (236g)
Lime juice
1/2 tsp (3mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Apple cider vinegar
1/3 tbsp (0mL)
Barbecue sauce
4 tbsp (72g)
Legumes and Legume Products
Firm tofu
1/2 lbs (227g)
Lentils, raw
1/3 cup (64g)
Black beans
1/6 can(s) (73g)
Baked Products
Bread
2 1/4 oz (64g)
Cereal Grains and Pasta
Brown rice
1 tbsp (11g)
All-purpose flour
2 3/4 tbsp (21g)
breakfast prep - 2 days
1. Sweet potato breakfast pancakes
140 cals, 4p, 19c, 5f (per meal)
1/2 sweetpotato, 5" long (105g)
1 extra large (56g)
1/4 tbsp (4mL)
3 dash (1g)
1/2 dash (0g)
1/2 dash (0g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the sweet potato in a microwave for 8-10 minutes until soft. Once cool enough to touch, remove sweet potato flesh and place the flesh in a bowl. Discard skins.
2
Add the eggs and seasonings to the bowl. Mix until combined.
3
Heat oil in a pan over medium-low heat.
4
Once hot, add about 3 tbsp of the mixture to the pan. Cook for 3-5 minutes on each side, or until cooked through and golden.
5
Continue cooking pancakes until batter is gone.
6
Serve with maple syrup.
7
To store: wrap any remaining pancakes in plastic and store in the fridge for about 2-3 days. Reheat by stove or microwave.
lunch prep - 1 days
1. Cheese and guac tacos
175 cals, 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.
dinner prep - 1 days
1. Cajun cod
140 cals, 23p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
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, top with butter, and serve.
3. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner 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. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1/2 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Basic tofu
170 cals, 9p, 2c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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. Chili and cheese omelet
110 cals, 7p, 1c, 8f (per meal)
2 dash (1g)
2 dash (0g)
1 large (50g)
1/2 tsp (3mL)
1/2 tbsp, shredded (4g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
lunch prep - 1 days
1. Grilled cheese with mushrooms
160 cals, 7p, 13c, 8f (per meal)
4 tbsp, chopped (18g)
1/4 tbsp (4mL)
4 dash, ground (1g)
1 slice(s) (32g)
1/2 slice (3/4 oz) (11g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
lunch prep - 1 days
1. Southwest shrimp & black bean bowl
185 cals, 17p, 18c, 3f (per meal)
1/6 roma tomato (13g)
2 oz (57g)
1/6 can(s) (73g)
4 tsp (11g)
2 2/3 tsp (11g)
1 1/3 dash (0g)
1/3 tsp (2mL)
1/2 tsp (3mL)
1/3 tbsp (0mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
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. Simple mixed greens salad
35 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Almond crusted tilapia
210 cals, 20p, 8c, 10f (per meal)
6 oz (168g)
4 tbsp, slivered (27g)
2 2/3 tbsp (21g)
1 dash (0g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.