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Pescatarian meal plan: 1,200 kcal per day

Balanced meal planHigh protein meal planGluten free meal planVegetarian meal planPescatarian meal planHigh satiety meal planBudget Friendly Meal PlanQuick & Easy Meal PlanLow Carb Meal PlanMediterranean Meal Plan

Monday

Breakfast

250 kcal
Banana oatmeal250 kcal
Ingredients and method
  • 37g oats · 142 kcal
  • 123g 2% milk · 61 kcal
  • 53g banana · 47 kcal
Cook the oats with milk until creamy. Top with sliced banana.

Snack

100 kcal
apple192g | 100 kcal

Lunch

500 kcal
Cape Verdean Tuna and Sweet Potato Stew500 kcal

Snack

100 kcal
cucumber135g | 20 kcal
hummus34g | 80 kcal

Dinner

250 kcal
firm tofu100g | 144 kcal
asparagus76g | 15 kcal
avocado37g | 59 kcal
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Tuesday

Breakfast

250 kcal
hummus49g | 117 kcal
whole wheat bread39g | 99 kcal
tomatoes107g | 19 kcal
cucumber101g | 15 kcal

Snack

100 kcal
nonfat Greek yogurt124g | 73 kcal
strawberries84g | 27 kcal

Lunch

500 kcal
Roasted Ratatouille Buddha Bowl with Cannellini Beans and Basil Vinaigrette500 kcal

Snack

100 kcal
blueberries82g | 47 kcal
sunflower seeds9g | 53 kcal

Dinner

250 kcal
boiled eggs66g | 102 kcal
raw carrots99g | 41 kcal
whole wheat bread43g | 107 kcal
Total Calories1200

Wednesday

Breakfast

250 kcal
Strawberry banana smoothie bowl250 kcal
Ingredients and method
  • 141g nonfat Greek yogurt · 83 kcal
  • 83g banana · 74 kcal
  • 83g strawberries · 27 kcal
  • 11g almonds · 66 kcal
Blend the yogurt, banana, and strawberries until thick. Pour into a bowl and top with almonds.

Snack

100 kcal
raw carrots79g | 32 kcal
cottage cheese69g | 68 kcal

Lunch

500 kcal
Himachali Chana Madra with Jeera Rice500 kcal

Snack

100 kcal
cottage cheese72g | 71 kcal
blueberries51g | 29 kcal

Dinner

250 kcal
raw salmon
cucumber62g | 9 kcal
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Thursday

Breakfast

250 kcal
Millet with blackberries and sunflower seeds250 kcal
Ingredients and method
  • 37g dry millet · 141 kcal
  • 83g blackberries · 36 kcal
  • 13g sunflower seeds · 73 kcal
Cook the millet in water until tender. Top with blackberries and sunflower seeds.

Snack

100 kcal
banana57g | 51 kcal
almonds9g | 49 kcal

Lunch

500 kcal
Zahtar Eggplant Lentil Buddha Bowl with Pomegranate Yogurt500 kcal

Snack

100 kcal
walnuts11g | 71 kcal
apple56g | 29 kcal

Dinner

250 kcal
firm tofu65g | 94 kcal
raw broccoli
dry white rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Friday

Breakfast

250 kcal
nonfat Greek yogurt163g | 96 kcal
banana83g | 74 kcal
peanut butter13g | 80 kcal

Snack

100 kcal
apple79g | 41 kcal
peanut butter10g | 59 kcal

Lunch

500 kcal
Makassar Peanut Soup with Rice Cakes and Shrimp500 kcal

Snack

100 kcal
nonfat Greek yogurt93g | 55 kcal
chia seeds9g | 45 kcal

Dinner

250 kcal
cottage cheese140g | 137 kcal
raw kale
raw sweet potatoes
Total Calories1200

Saturday

Breakfast

250 kcal
cottage cheese151g | 148 kcal
mango88g | 53 kcal
almonds8g | 49 kcal

Snack

100 kcal
nonfat Greek yogurt124g | 73 kcal
strawberries84g | 27 kcal

Lunch

500 kcal
Pineapple Peanut Tofu Stir Fry500 kcal

Snack

100 kcal
cucumber114g | 17 kcal
cream cheese24g | 83 kcal

Dinner

250 kcal
cooked black beans109g | 144 kcal
raw green beans
raw potatoes
Total Calories1200

Sunday

Breakfast

250 kcal
boiled egg56g | 87 kcal
whole wheat bread40g | 101 kcal
avocado32g | 51 kcal
tomatoes60g | 11 kcal

Snack

100 kcal
carrot sticks63g | 26 kcal
hummus31g | 74 kcal

Lunch

500 kcal
Turmeric Beet Hummus Buddha Bowl500 kcal

Snack

100 kcal
cucumber135g | 20 kcal
hummus34g | 80 kcal

Dinner

250 kcal
raw cod
raw spinach72g | 17 kcal
dry quinoa
olive oil (for cooking)4g | 32 kcal
Total Calories1200
Cooked weight Dry weight

This week includes two seafood lunches and two fish dinners. The remaining meals are vegetarian, with beans, tofu, eggs, dairy, grains, and vegetables.

7 days, 5 meals daily. Portions are scaled to 1,200 kcal per day.