1500 calorie pescetarian meal plan
In just a few clicks, generate your own 1500 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 (1475cal, 117g protein, 89g net carbs, 63g fat, 23g fiber per day) cannot be customized.
Day 1
1425cal, 124g protein, 68g net carbs, 64g fat, 17g fiber
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (107cal, 3p, 4c, 8f)
5 tender(s) (286cal, 20p, 26c, 11f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1500cal, 129g protein, 91g net carbs, 59g fat, 19g fiber
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (107cal, 3p, 4c, 8f)
4 oz (295cal, 24p, 8c, 15f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1550cal, 137g protein, 51g net carbs, 77g fat, 23g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2/3 serving(s) (291cal, 27p, 4c, 16f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1500cal, 112g protein, 72g net carbs, 74g fat, 24g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (171cal, 10p, 21c, 3f)
2/3 serving(s) (291cal, 27p, 4c, 16f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1500cal, 94g protein, 140g net carbs, 52g fat, 24g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (171cal, 10p, 21c, 3f)
3/4 serving(s) (292cal, 12p, 24c, 14f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1475cal, 116g protein, 113g net carbs, 51g fat, 28g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 wrap(s) (426cal, 27p, 43c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1425cal, 106g protein, 85g net carbs, 62g fat, 27g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (46 items)
Vegetables and Vegetable Products
Ketchup
1 1/4 tbsp (21g)
Cucumber
2 cucumber (8-1/4") (602g)
Frozen sugar snap peas
1 1/3 cup (192g)
Onion
1/3 small (23g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (556g)
Fresh spinach
4 cup(s) (120g)
Garlic
3/4 clove(s) (2g)
Kale leaves
1 cup, chopped (45g)
Other
Meatless chik'n tenders
5 pieces (128g)
Vegan sausage
2 sausage (200g)
Mixed greens
2 1/3 cup (70g)
Nutritional yeast
2 tsp (3g)
Plant-based deli slices
14 slices (146g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (385g)
Lemon juice
1/2 fl oz (14mL)
Grapes
2 1/4 cup (207g)
Fruit juice
24 fl oz (720mL)
Lime juice
1/2 tbsp (7mL)
Nectarine
4 medium (2-1/2" dia) (568g)
Beverages
Water
9 1/2 cup(s) (2244mL)
Protein powder
10 scoop (1/3 cup ea) (310g)
Dairy and Egg Products
Whole milk
4 cup (991mL)
Eggs
17 medium (751g)
Butter
1/4 stick (32g)
Spices and Herbs
Black pepper
1/8 oz (2g)
Salt
1/6 oz (6g)
Garlic powder
5 dash (2g)
Crushed red pepper
1 tsp (2g)
Oregano, dried
3 dash, ground (1g)
Ground cumin
3 dash (1g)
Cereal Grains and Pasta
Brown rice
2 tbsp (24g)
Seitan
6 oz (170g)
Long-grain white rice
1/3 cup (62g)
Fats and Oils
Oil
1 1/2 oz (41mL)
Salad dressing
2 tbsp (30mL)
Legumes and Legume Products
Tempeh
4 oz (113g)
Lentils, raw
9 1/2 tbsp (113g)
Hummus
4 tbsp (60g)
Vegetarian burger crumbles
4 cup (400g)
Finfish and Shellfish Products
Canned tuna
1 1/3 can (229g)
Nut and Seed Products
Almonds
1/4 lbs (130g)
Sunflower kernels
1 oz (28g)
Mixed nuts
2 tbsp (17g)
Baked Products
Pita bread
1 1/2 pita, small (4" dia) (42g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Bread
1 slice (32g)
dinner prep - 1 days
1. Crispy chik'n tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. 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.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
snack prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Buttered sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
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.
3. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
1 tsp (5g)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. 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.
dinner prep - 2 days
1. Avocado tuna salad
290 cals, 27p, 4c, 16f (per meal)
2/3 avocado(s) (134g)
1/2 tbsp (7mL)
1 1/3 dash (1g)
1 1/3 dash (0g)
1 1/3 cup (40g)
1/3 small (23g)
1 1/3 can (229g)
1/3 cup, chopped (60g)
Recipe has been scaled from original by 1.33x. 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.
lunch 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.
snack prep - 2 days
1. Crunchy garlicy lentil snack
170 cals, 10p, 21c, 3f (per meal)
6 1/2 tbsp (77g)
1 tsp (6mL)
3 dash (1g)
1/4 tbsp (1g)
3 dash, ground (1g)
2/3 dash (1g)
5/6 cup(s) (190mL)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
breakfast prep - 2 days
1. 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.
dinner prep - 1 days
1. Lentil kale salad
290 cals, 12p, 24c, 14f (per meal)
3 dash (1g)
3/4 cup(s) (178mL)
3 dash (1g)
3/4 clove(s) (2g)
3/4 tbsp (11mL)
3/4 tbsp, slivered (5g)
3/4 tbsp (11mL)
1 cup, chopped (45g)
3 tbsp (36g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
3. Pita bread
115 cals, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Simple plant-based deli wrap
425 cals, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
3. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
snack prep - 2 days
1. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. White rice
110 cals, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
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)
