1200 calorie pescetarian meal plan
In just a few clicks, generate your own 1200 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 (1200cal, 99g protein, 83g net carbs, 42g fat, 23g fiber per day) cannot be customized.
Day 1
1175cal, 93g protein, 72g net carbs, 41g fat, 37g fiber
1 serving(s) (415cal, 20p, 46c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1200cal, 92g protein, 84g net carbs, 40g fat, 35g fiber
1 serving(s) (415cal, 20p, 46c, 6f)
1 serving(s) (353cal, 16p, 11c, 24f)
1 container (107cal, 10p, 11c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1175cal, 100g protein, 103g net carbs, 32g fat, 21g fiber
1 serving(s) (437cal, 25p, 44c, 13f)
1 serving(s) (338cal, 28p, 39c, 6f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1225cal, 109g protein, 103g net carbs, 33g fat, 20g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1 container (107cal, 10p, 11c, 3f)
1 serving(s) (437cal, 25p, 44c, 13f)
1 serving(s) (338cal, 28p, 39c, 6f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1175cal, 101g protein, 56g net carbs, 53g fat, 16g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1 container (107cal, 10p, 11c, 3f)
6 oz (257cal, 13p, 4c, 21f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
4 1/2 oz (140cal, 23p, 2c, 5f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1200cal, 100g protein, 51g net carbs, 58g fat, 16g fiber
6 oz (257cal, 13p, 4c, 21f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
4 1/2 oz (140cal, 23p, 2c, 5f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1200cal, 96g protein, 109g net carbs, 34g fat, 20g fiber
1 serving(s) (234cal, 12p, 25c, 5f)
2 container (213cal, 20p, 22c, 5f)
1 serving(s) (362cal, 10p, 51c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (46 items)
Beverages
Water
13 cup (3072mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Black pepper
1/4 tsp (0g)
Salt
1/4 tsp (1g)
Ground cumin
2 tsp (4g)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Balsamic vinegar
1/2 fluid ounce (12mL)
Rosemary
2 dash (0g)
Cajun seasoning
1 tbsp (7g)
Vegetables and Vegetable Products
Frozen broccoli
6 1/2 cup (592g)
Tomato paste
4 tsp (21g)
Kale leaves
2 cup, chopped (80g)
Garlic
3 clove(s) (9g)
Onion
2 medium (2-1/2" dia) (223g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (279g)
Frozen mixed veggies
1/2 package (10 oz ea) (144g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Bell pepper
1 small (74g)
Fresh parsley
1 1/2 sprigs (2g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Dairy and Egg Products
Butter
1/4 cup (50g)
Whole milk
1 3/4 cup (420mL)
Eggs
10 1/2 medium (462g)
Fats and Oils
Oil
3 oz (93mL)
Salad dressing
3 tbsp (45mL)
Legumes and Legume Products
Tempeh
4 oz (113g)
Black beans
1 1/2 can(s) (615g)
Firm tofu
1 1/2 lbs (623g)
White beans, canned
1 can(s) (439g)
Chickpeas, canned
1/2 can (224g)
Kidney beans
1/4 can (112g)
Fruits and Fruit Juices
Lemon juice
2 tsp (10mL)
Avocados
2 slices (50g)
Breakfast Cereals
Breakfast cereal
1 1/2 serving (45g)
Other
Cottage cheese & fruit cup
5 container (665g)
Mixed greens
4 1/2 cup (135g)
Teriyaki sauce
2 3/4 tbsp (41mL)
Soups, Sauces, and Gravies
Salsa verde
1 tbsp (16g)
Apple cider vinegar
1/2 tbsp (0mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
2 tbsp (15g)
Coconut milk, canned
3 tbsp (46mL)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Long-grain white rice
1/2 cup (93g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (255g)
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Black bean & sweet potato stew
415 cals, 20p, 46c, 6f (per meal)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
1 1/3 clove(s) (4g)
2/3 small (47g)
2/3 sweetpotato, 5" long (140g)
2 cup(s) (474mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
breakfast prep - 3 days
1. Breakfast cereal
95 cals, 3p, 14c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
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 - 1 days
1. Salsa verde tofu salad
355 cals, 16p, 11c, 24f (per meal)
1/2 roma tomato (40g)
1 tbsp (16g)
1 tsp (2g)
2 tbsp (30g)
2 tbsp (15g)
2 slices (50g)
1 1/2 cup (45g)
1 tsp (5mL)
1 slice(s) (84g)
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 can(s) (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
340 cals, 28p, 39c, 6f (per meal)
6 oz (170g)
1/2 tbsp (8mL)
2 2/3 tbsp (40mL)
1/2 package (10 oz ea) (144g)
4 tbsp (46g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple mixed greens and tomato salad
75 cals, 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.
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.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (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.
dinner prep - 2 days
1. Cajun cod
140 cals, 23p, 2c, 5f (per meal)
Recipe has been scaled from original by 1.5x. 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. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
3. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
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 and serve.
lunch prep - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. 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. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
lunch prep - 1 days
1. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
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.
dinner prep - 1 days
1. Belizean rice & beans
360 cals, 10p, 51c, 10f (per meal)
3/4 clove(s) (2g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
4 tbsp (46g)
1/6 cup(s) (44mL)
1/4 can (112g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.25x. 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.