1100 calorie pescetarian meal plan
In just a few clicks, generate your own 1100 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 (1125cal, 95g protein, 45g net carbs, 53g fat, 20g fiber per day) cannot be customized.
Day 1
1125cal, 94g protein, 98g net carbs, 34g fat, 15g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
2 container (213cal, 20p, 22c, 5f)
1/2 serving(s) (181cal, 5p, 26c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1125cal, 99g protein, 62g net carbs, 44g fat, 20g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1125cal, 91g protein, 42g net carbs, 56g fat, 23g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1125cal, 100g protein, 16g net carbs, 64g fat, 21g fiber
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1125cal, 100g protein, 16g net carbs, 64g fat, 21g fiber
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1100cal, 91g protein, 41g net carbs, 55g fat, 20g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 links (38cal, 5p, 1c, 2f)
2 taco(s) (350cal, 15p, 4c, 29f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1100cal, 91g protein, 41g net carbs, 55g fat, 20g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 links (38cal, 5p, 1c, 2f)
2 taco(s) (350cal, 15p, 4c, 29f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (45 items)
Beverages
Water
2/3 gallon (2573mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fruits and Fruit Juices
Grapefruit
1/2 large (approx 4-1/2" dia) (166g)
Avocados
3 1/2 avocado(s) (704g)
Peach
2 medium (2-2/3" dia) (300g)
Lemon juice
1/2 tbsp (8mL)
Lime juice
2 1/2 tsp (13mL)
Vegetables and Vegetable Products
Garlic
3/8 clove(s) (1g)
Onion
1/2 medium (2-1/2" dia) (51g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (7g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (435g)
Kale leaves
1 cup, chopped (40g)
Purple onions
1/8 medium (2-1/2" dia) (14g)
Cucumber
1/8 cucumber (8-1/4") (38g)
Romaine lettuce
1/2 hearts (250g)
Carrots
1/2 small (5-1/2" long) (25g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Bell pepper
1 large (164g)
Fresh spinach
4 1/4 cup(s) (128g)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
Seitan
6 oz (170g)
Legumes and Legume Products
Kidney beans
1/8 can (56g)
Firm tofu
1 lbs (454g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Refried beans
1/2 cup (121g)
Nut and Seed Products
Coconut milk, canned
1 1/2 tbsp (22mL)
Mixed nuts
6 tbsp (50g)
Other
Cottage cheese & fruit cup
2 container (266g)
Mixed greens
1 1/2 cup (45g)
Nutritional yeast
2 tsp (3g)
Guacamole, store-bought
3/4 cup (185g)
Vegan breakfast sausage links
2 links (45g)
Spices and Herbs
Garlic powder
2 dash (1g)
Balsamic vinegar
1 tsp (5mL)
Rosemary
2 dash (0g)
Salt
1/2 tsp (1g)
Black pepper
1/3 tsp (0g)
Baked Products
Bread
1/4 lbs (96g)
Dairy and Egg Products
Eggs
7 2/3 medium (337g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Cheddar cheese
1 cup, shredded (113g)
Fats and Oils
Oil
1/4 cup (55mL)
Salad dressing
1 1/2 oz (45mL)
Sweets
Honey
2 tsp (14g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (430g)
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Belizean rice & beans
180 cals, 5p, 26c, 5f (per meal)
3/8 clove(s) (1g)
1/8 medium (2-1/2" dia) (7g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (7g)
2 tbsp (23g)
1/8 cup(s) (22mL)
1/8 can (56g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
3 tbsp cherry tomatoes (28g)
2 dash (1g)
1/4 avocado(s) (50g)
1 slice (32g)
1 1/2 large (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
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. Scrambled eggs with kale, tomatoes, rosemary
110 cals, 8p, 3c, 7f (per meal)
1 1/2 tbsp (23mL)
1/2 tsp (3mL)
1 dash (0g)
4 tbsp, chopped (45g)
1 extra large (56g)
1/2 cup, chopped (20g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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. Tossed salad
60 cals, 2p, 5c, 2f (per meal)
1/8 medium (2-1/2" dia) (7g)
1/8 cucumber (8-1/4") (19g)
1/4 hearts (125g)
1/4 small (5-1/2" long) (13g)
1/4 small whole (2-2/5" dia) (23g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Vegan crumbles
185 cals, 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. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
breakfast prep - 3 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Boiled eggs
70 cals, 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.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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.
lunch prep - 2 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 cup (45g)
3/8 small (26g)
1 1/2 can (258g)
6 tbsp, chopped (68g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 2 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Southwest avocado toast
195 cals, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Vegan breakfast sausage links
40 cals, 5p, 1c, 2f (per meal)
2 links (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.