Free meal plan
Pescatarian meal plan for weight loss
Fish, seafood, eggs and plants. A week of high-protein pescatarian meals at about 1,600 calories a day.
Daily average
1,600kcal
Calories
111g
Protein
189g
Carbs
41g
Fat
Who this plan is for
For people who eat fish and seafood but not meat. Fatty fish like salmon also adds omega-3s. Not sure what you need? The calorie deficit calculator will tell you.
Your 7-day menu
Day 1 · 1,601 calories · 112 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola | 301 | 27 g |
| Lunch Lentil soup + side salad | 1½ cups lentil soup, side salad, 1 oz feta | 451 | 26 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple | 215 | 27 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 634 | 32 g |
Day 2 · 1,600 calories · 123 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Veggie egg scramble + toast | 1 cup egg whites, 1 whole egg, spinach, 1 slice whole-grain toast | 316 | 34 g |
| Lunch Tuna rice bowl | 1 can tuna, ¾ cup rice, cucumber, ½ cup edamame, soy sauce | 505 | 44 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber | 158 | 13 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 621 | 32 g |
Day 3 · 1,600 calories · 107 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Protein oats | ½ cup oats, 1 scoop whey, ½ banana, cinnamon | 385 | 32 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 466 | 28 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries | 152 | 17 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 597 | 30 g |
Day 4 · 1,600 calories · 113 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Cottage cheese + pineapple | 1 cup low-fat cottage cheese, 1 cup pineapple | 318 | 30 g |
| Lunch Lentil soup + side salad | 1½ cups lentil soup, side salad, 1 oz feta | 445 | 25 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple | 212 | 26 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 625 | 32 g |
Day 5 · 1,600 calories · 111 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Lox on rye | 2 slices rye, 3 oz smoked salmon, 2 tbsp light cream cheese, tomato | 365 | 26 g |
| Lunch Tuna rice bowl | 1 can tuna, ¾ cup rice, cucumber, ½ cup edamame, soy sauce | 486 | 43 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber | 152 | 12 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 597 | 30 g |
Day 6 · 1,600 calories · 102 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Three-egg veggie omelet | 3 eggs, peppers, onion, 1 oz feta | 345 | 24 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 481 | 29 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries | 157 | 18 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 617 | 31 g |
Day 7 · 1,601 calories · 112 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola | 301 | 27 g |
| Lunch Lentil soup + side salad | 1½ cups lentil soup, side salad, 1 oz feta | 451 | 26 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple | 215 | 27 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 634 | 32 g |
Grocery list
Protein
- whey in water
- egg whites
- whole egg
- tuna
- hard-boiled eggs
- whey
- firm tofu
- smoked salmon
- eggs
Dairy
- nonfat Greek yogurt
- feta
- chickpea curry (light coconut milk)
- Greek yogurt
- single-serve nonfat Greek yogurt
- low-fat cottage cheese
- light cream cheese
Produce
- berries
- side salad
- apple
- spinach
- cucumber
- banana
- mixed vegetables
- pineapple
- tomato
- peppers
- onion
Pantry
- granola
- lentil soup
- rice
- whole-grain toast
- edamame
- soy sauce
- oats
- cinnamon
- brown rice
- rye
Tips to make it work
- Hit your protein first. Every meal here has a solid protein source. It keeps you full and protects muscle.
- Swap freely. Trade any meal for another of the same type. Calories are similar.
- Measure oils and sauces. A tablespoon of oil is about 120 calories, and that’s where most hidden calories come from.
- Prep twice a week. Cook proteins and grains on Sunday and Wednesday so meals take 5 minutes.
- Log what you eat. Even a quick log keeps you honest and shows what’s working.
Questions
Is a pescatarian diet good for weight loss?
Fish is high in protein and often lower in calories than red meat, which makes hitting your numbers easier.
How often should I eat fish?
Most guidelines suggest at least two servings of fish a week. This plan includes more, mostly lower-mercury options like salmon, cod and shrimp.
Can I change the calories?
Yes. Make portions about 15% bigger or smaller to move about 250 calories either way.
More meal plans
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This meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before starting a new diet, especially if you have a medical condition.