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 1 857 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: Vegan “Egg” Salad Sandwich
Lunch pairing: Cilantro Lime Slaw
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:
No need to add Cilantro Lime Slaw as a lunch combo.
Want to bump it up to 2,000 calories?
Simple fix:
Replace Cilantro Lime Slaw with Raspberry Salmon for an extra boost of protein and healthy fats.
Tips & Tricks:
Make the omelette batter the night before to save time in the morning.
Prepare extra fried rice to portion out for quick reheats later in the week.
Freeze portions of mango for easy, creamy ice cream.
Cook gnocchi just before serving to keep the texture light and fluffy.
Store vegan “egg” salad in an airtight container to keep it fresh for up to two days.
Day 2 1235 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: Whole 30 Apple Nachos
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:
Have half serving of Spicy Moroccan Eggs.
Want to bump it up to 2,000 calories?
Simple fix:
Add a Baked Sweet Potato as a lunch pairing.
Tips & Tricks:
Prep Moroccan spice blends ahead of time to make breakfast faster.
Marinate tempeh in advance for deeper flavor in your stir-fries.
Keep shrimp frozen in single portions for quick air frying.
Pre-chop vegetables for grain bowls to speed up evening prep.
Store apple slices in lemon water to keep them crisp for your nachos.
Day 3 857 KcalToday’s day is a repetition of Day 1.
Tips & Tricks:
Reheat the gnocchi gently with a splash of olive oil for the best texture.
Use leftover fried rice as a base for quick stir-fry lunches.
Make a double batch of mango ice cream for an easy dessert option midweek.
Keep vegan “egg” salad in portioned containers for easy grab-and-go snacks.
Day 4 1235 KcalToday’s day is a repetition of Day 2.
Tips & Tricks:
Pre-portion grain bowl ingredients for grab-and-go dinners.
Roast extra sweet potatoes for easy add-ons later in the week.
Keep shrimp toppings crisp by air-frying them just before eating.
Store Moroccan eggs in sealed containers to reheat quickly during the week.
Day 5 1125 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: Cheesy Potato Pancakes
Lunch pairing: Rainbow Buckwheat Salad
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:
Have half serving of Cheesy Potato Pancakes.
Want to bump it up to 2,000 calories?
Simple fix:
Add ½ serving of Cod with Mushroom-Herb Duxelles to your lunch for an extra boost of protein.
Tips & Tricks:
Assemble overnight oats the night before for an easy breakfast.
Cook buckwheat in advance for faster lunch prep.
Prepare breakfast banana bars ahead and store them for quick snacks.
Roast cod just before serving to keep it moist and flaky.
Make extra roasted garlic vegetable stew to store for quick reheating.
Day 6 1204 KcalToday’s day is a repetition of Day 1.
Tips & Tricks:
Keep gnocchi fresh by cooking it in smaller batches.
Freeze mango in single-serving bags for quick smoothies or ice cream.
Store cilantro lime slaw in a separate container to keep it crisp.
Prep vegan “egg” salad on Sunday for ready-to-eat snacks all week.
Day 7 1125 KcalToday’s day is a repetition of Day 5.
Tips & Tricks:
Reheat cod gently to keep it tender.
Use leftover rainbow salad as a base for wraps or bowls.
Roast extra tempeh bacon to store for a protein-rich snack.
Prepare tropical smoothie ingredients in advance for quicker mornings.
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 |
| Berry Omelette | 3 | Day 1, 3 and 6 | Breakfast |
| Extra Vegetable Fried Rice | 3 | Day 1, 3 and 6 | Lunch |
| Cilantro Lime Slaw | 3 | Day 1, 3 and 6 | Lunch Pairing |
| Mango Ice Cream | 3 | Day 1, 3 and 6 | PM Snack |
| Tomato & Goats’ Cheese Gnocchi | 3 | Day 1, 3 and 6 | Dinner |
| Vegan “Egg” Salad Sandwich | 3 | Day 1, 3 and 6 | AM Snack |
| Spicy Moroccan Eggs | 2 | Day 2 and Day 4 | Breakfast |
| Whole 30 Apple Nachos | 2 | Day 2 and Day 4 | AM Snack |
| Ginger Black Pepper Tempeh | 2 | Day 2 and Day 4 | Lunch |
| Air Fryer Popcorn Shrimp | 2 | Day 2 and Day 4 | PM Snack |
| Easy Grain Bowl | 2 | Day 2, Day 4 | Dinner |
| Tropical Papaya Smoothie Bowl (Dairy-Free) | 2 | Day 5, Day 7 | Breakfast |
| Cheesy Potato Pancakes | 2 | Day 5, Day 7 | AM Snack |
| Cod with Mushroom-Herb Duxelles | 2 | Day 5, Day 7 | Lunch |
| Rainbow Buckwheat Salad | 2 | Day 5, Day 7 | Lunch Pairing |
| Breakfast Banana Bars | 2 | Day 5, Day 7 | PM Snack |
| Roasted Garlic Vegetable Stew with Red Lentils and Tomatoes | 2 | Day 5, Day 7 | Dinner |
