We’ve created a balanced 1,800-calorie pescatarian meal plan to help you stay energized and satisfied throughout the day. With approximately 55% carbohydrates, 20% protein, and 25% fat, this plan includes five meals daily — breakfast, AM snack, lunch, PM snack, and dinner — to keep your routine simple, nutritious, and flavorful.
To help simplify meal prep, some days repeat, so you can batch-prep ingredients and spend less time in the kitchen during the week.
Each day includes calorie adjustments for 1,600 or 2,000 calories, plus practical tips to make prepping and storing meals easier.
Reminder: This plan is not intended for therapeutic use. Adjust portion sizes or ingredients as needed to meet your individual needs or preferences.
Day 1 1204 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: Broccoli Tomato Bites
Lunch pairing: High Protein Vegan Edamame Quinoa Salad
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:
Have half serving of Spicy Shrimp Pasta.
Want to bump it up to 2,000 calories?
Simple fix:
Add Breakfast Eggs Asian Style (low salt, no carbs) as a breakfast pairing.
Tips & Tricks:
Prep smoothie bowl toppings like sliced fruit and seeds in containers for quick assembly.
Roast extra cod fillets to have ready for salads or wraps.
Make the edamame quinoa salad in bulk and store portions in the fridge for up to three days.
Cook shrimp just before eating for the best flavor and texture.
Store protein brownie bites in an airtight container to keep them fresh for the week.
Day 2 1511 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: Vitamin C Breakfast Boost (0.8 g fat)
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:
Have half serving of The Bang Anything in Breakfast Burrito but add a serving of The BEST Bok Choy Recipe (Garlic & Ginger) as a dinner pairing.
Want to bump it up to 2,000 calories?
Simple fix:
Add a Fresh Orange Salad as a dinner pairing.
Tips & Tricks:
Prepare burritos ahead of time and freeze individually for quick breakfasts.
Assemble poke bowl ingredients in separate containers for easy weekday lunches.
Store banana bread cookies in airtight containers for grab-and-go snacking.
Roast sweet potatoes in batches to save cooking time.
Massage lime into rice bowls just before serving for the freshest flavor.
Day 3 1204 KcalToday’s day is a repetition of Day 1.
Tips & Tricks:
Reheat pasta gently with a splash of pasta water to keep it creamy.
Keep extra protein brownies frozen for longer storage.
Store quinoa salad portions separately to prevent sogginess.
Roast cod in the oven for an even cook and less cleanup.
Day 4 1511 KcalToday’s day is a repetition of Day 2.
Tips & Tricks:
Pre-slice vegetables for burritos for faster assembly.
Prep extra poke bowl toppings to save time during busy days.
Keep citrus for the orange salad chilled for the best flavor.
Marinate salmon ahead for a richer, deeper flavor.
Day 5 0 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: Crunchy Air Fryer Chickpeas
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:
Have half serving of Vegetarian Spinach and Mushroom Lasagna but add a serving of 10-Minute Easy Asian Cucumber Salad as a lunch pairing to meet daily nutrients.
Want to bump it up to 2,000 calories?
Simple fix:
Add an additional ½ serving of Tropical Fruit Salad for snack.
Tips & Tricks:
Assemble overnight oats the night before for easy grab-and-go mornings.
Prepare lasagna in advance and store portions in the freezer for convenience.
Keep fruit salad in single-serving containers to make snacking easy.
Roast salmon and vegetables on the same pan to simplify cleanup.
Store chickpeas in an airtight jar to keep them crisp longer.
Day 6 1204 KcalToday’s day is a repetition of Day 1.
Tips & Tricks:
Freeze smoothie bowl base in individual portions for a quicker morning routine.
Prepare shrimp in small batches to maintain freshness.
Use leftover cod to create wraps or salads for lunch the next day.
Keep brownie bites chilled for an easy afternoon treat.
Day 7 0 KcalToday’s day is a repetition of Day 5.
Tips & Tricks:
Keep portions of fruit salad prepped in airtight containers for easy snacking.
Bake chickpeas in bulk for quick protein-rich snacks.
Reheat lasagna in the oven for the best texture.
Add a squeeze of lemon to salmon and veggies for a fresh flavor boost.
Below is a quick overview of the recipes that are repeated during the 7-day 1,800-kcal Meal Plan:
| Recipe | Number of servings needed | Days | Meal Time |
| Pink Smoothie Bowl | 3 | Day 1, 3 and 6 | Breakfast |
| Roast Cod with Harissa, Chickpeas and Cauliflower | 3 | Day 1, 3 and 6 | Lunch |
| High Protein Vegan Edamame Quinoa Salad | 3 | Day 1, 3 and 6 | Lunch Pairing |
| Protein Brownie Bites (Keto, Vegan, Paleo) | 3 | Day 1, 3 and 6 | PM Snack |
| Spicy Shrimp Pasta | 3 | Day 1, 3 and 6 | Dinner |
| Broccoli Tomato Bites | 3 | Day 1, 3 and 6 | AM Snack |
| The Bang Anything in Breakfast Burrito | 2 | Day 2 and Day 4 | Breakfast |
| Vitamin C Breakfast Boost (0.8 g fat) | 2 | Day 2 and Day 4 | AM Snack |
| Tofu Poke Bowl | 2 | Day 2 and Day 4 | Lunch |
| 130cal Banana Bread Cookie | 2 | Day 2 and Day 4 | PM Snack |
| Sweet Potato, Black Bean and Lime Rice Bowls | 2 | Day 2, Day 4 | Dinner |
| Peaches & Cream Overnight Oatmeal | 2 | Day 5, Day 7 | Breakfast |
| Crunchy Air Fryer Chickpeas | 2 | Day 5, Day 7 | AM Snack |
| Vegetarian Spinach and Mushroom Lasagna | 2 | Day 5, Day 7 | Lunch |
| Tropical Fruit Salad Recipe by Tasty | 2 | Day 5, Day 7 | PM Snack |
| Mediterranean Salmon and Veggies | 2 | Day 5, Day 7 | Dinner |
