This 1200 calorie pescatarian meal plan is quite apt for people who love going meatless but still prefer eating fish or other seafood in their daily routine.
Now, while you are opting for a pescatarian diet, there are a few things that you must pay attention to beforehand.
Even though you are feasting on most seafood, you must not ignore the significance of other food items that are quite essential for your daily nutritional requirements.
What is a 1200 calorie pescatarian meal plan?
You are allowed to consume fish, seafood, veggies, fruits, grains, and pulses during this meal plan and must ensure an intake of not more than 1200 calories a day.
This way, you can trigger a calorie deficit within your body that would further facilitate the weight loss process.
Besides weight loss, the pescatarian diet can help you to keep all kinds of heart disease at bay.
This is due to the large amounts of Omega fatty acids that you will be consuming in the form of fish and other seafood.
Still, due to the limited availability of fish and other seafood options, the diet may cost you a bit more if you are not living around the coastal areas.
So, if budget is an issue, you can check out other diet plans on this page that can help you reach your health and fitness goals without costing you a fortune.
Now, coming back to this printable 1200 calorie pescatarian meal plan, there are specific guidelines and rules that you must follow to gain the most out of it for your health and fitness.
General guidelines for the 1200 calorie pescatarian meal plan
- Even though fish and seafood will stay as the core ingredients, you must not write off the importance of other food options in this meal plan
- Try to bring a perfect blend of proteins, healthy carbs, fats, and dietary fibers on your meal platter
- Avoid the consumption of packaged and processed food to keep the unwanted calories away
- Drink enough water during the day (at least 3 glasses during the day) to keep your body hydrated
Weekly planner for 1200 calorie pescatarian meal plan
Day 1.
tuna sandwich
Breakfast- 1 serving of oatmeal with hardboiled eggs and orange
Snack- 1 serving of cheese crackers
Lunch- 1 serving of tuna sandwich with baby carrots
Snack- 1 serving of unsweetened fruit custard
Dinner- 1 serving of pasta with tofu and broccoli
Total calories for the day- 1204
Day 2.
English muffin
Breakfast- 1 serving of English muffin with non-fat yogurt and peanut butter
Snack- 1 serving of apple and peanut butter
Lunch- 1 serving of hummus sandwich with cheese and carrots
Snack- Almonds (1 oz)
Dinner- 1 serving of tilapia with tomatoes and spinach
Total calories for the day-1206
See Also
Day 3.
1200 calorie pescatarian meal plan – Spinach and cream cheese soup
Breakfast- 1 serving of scrambled eggs with whole-grain cereal
Snack- 1 serving of hummus with veggies
Lunch- 1 serving of spinach and cream cheese soup
Snack- Pecans (1 oz)
Dinner- 1 serving of smoked salmon with mixed greens
Total calories for the day-1197
Day 4.
Turkey and cheese omelet
Breakfast- 1 serving of Turkey and cheese omelet with one orange
Snack- 1 serving of non-fat Greek yogurt with 1 cup of strawberries
Lunch- 1 serving of mixed green salad
Snack- Walnuts (1 oz)
Dinner- 1 serving of grilled shrimp with roasted kale
Total calories for the day-1214
Day 5.
1200 calorie pescatarian meal plan – Avocado baked eggs
Breakfast- 1 serving of scrambled eggs with spinach and tomatoes
Snack- 1 cup of strawberry flavored water and 1 serving of cheese slices
Lunch- 1 serving of avocado-baked eggs
Snack- Almonds (1 oz)
Dinner- 1 serving of easy grilled trout with olive oil dressing
Total calories for the day-1194
Day 6.
Roasted kale
Breakfast- 1 serving of spinach egg whites scrambled with 1 orange
Snack- 1 serving of salmon-filled avocadoes
Lunch- 2 servings of spinach and avocado soup
Snack- 1 serving of tuna mix tuna salad
Dinner- 1 serving of roasted kale and black bean salad
Total calories for the day-1207
Day 7.
1200 calorie pescatarian meal plan – Tomato salad
Breakfast- 1 serving of Denver omelet with apple
Snack- 1 serving of cream cheese soup
Lunch- 1 serving of tomato salad with tuna
Snack- 1 serving of apple with almond butter
Dinner- 1 serving of baked tilapia with a Mexican cheese crust
Total calories for the day- 1209
Bottom-line for 1200 calorie pescatarian meal plan
Try to keep the right balance between seafood and other food options and this 1200 calorie pescatarian meal plan can work wonders for your weight loss plans.
Also, consult your doctor if you are allergic to seafood or any other included ingredient in this meal plan.
Printable (PDF) 1200 calorie pescatarian meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of oatmeal with hardboiled eggs and orange | 1 serving of English muffin with non-fat yogurt and peanut butter | 1 serving of scrambled eggs with whole-grain cereal | 1 serving of Turkey and cheese omelet with one orange | 1 serving of scrambled eggs with spinach and tomatoes | 1 serving of spinach egg whites scrambles with 1 orange | 1 serving of Denver omelet with apple |
| Snack | 1 serving of cheese crackers | 1 serving of apple and peanut butter | 1 serving hummus with veggies | 1 serving of non-fat Greek yogurt with 1 cup of strawberries | 1 cup of strawberry flavored water and 1 serving of cheese slices | 1 serving of salmon-filled avocadoes | 1 serving of cream cheese soup |
| Lunch | 1 serving of tuna sandwich with baby carrots | 1 serving if hummus sandwich with cheese and carrots | 1 serving of spinach and cream cheese soup | 1 serving of mixed green salad | 1 serving of avocado baked eggs | 2 serving of spinach and avocado soup | 1 serving of tomato salad with tuna |
| Snack | 1 serving of unsweetened fruits custard | Almonds ( 1 oz) | Pecans (1 oz) | Walnuts ( 1 oz) | Almonds ( 1 oz) | 1 serving of tuna mex tuna salad | 1 serving of apple with almond butter |
| Dinner | 1 serving of pasta with tofu and broccoli | 1 serving of tilapia with tomatoes and spinach | 1 serving of smoked salmon with mixed greens | 1 serving of grilled shrimps with roasted kale | 1 serving of easy grilled trout with olive oil dressing | 1 serving of roasted kale and black bean salad | 1 serving of baked tilapia with a Mexican cheese crust |
| Total calories for the day | 1204 | 1206 | 1197 | 1214 | 1194 | 1207 | 1209 |
See Also
Low carb pescatarian meal plan
