Free 1500 Calorie Pescatarian Meal Plan (PDF)

We have made a free and printable 1500 calorie pescatarian meal plan for you. In the rest of the article you can find a lot of information about the diet and a meal plan for 7 days. Enjoy!

How Does the 1500 Calorie Pescatarian Meal Plan Work?

Pescetarianism is a type of vegetarian diet. There is nothing too complicated in it. Fish is included in the vegetarian diet and this diet is born. You can eat everything except meats like chicken, pork, beef, etc. For example, yogurt, honey, milk, dairy are all included in the diet. You can also consume grain products, legumes, fish, nuts, fruits and all vegetables. This highly sustainable diet is rich in Omega-3. In addition, the pescatarian diet, which can be adopted even for a temporary period, pushes you to eat healthy and does not contain strict rules.

Now let’s look at a sample diet list. Keep in mind that not every diet is tailor-made for every body. For example, everyone knows how beneficial fish are for health. They usually should be consumed up to 3 times a week. While this is true for most people, some of the population has a real fish intolerance. And fish consumption can present a real problem for them. For this reason, it can be very risky for them to consume large amounts of fish. Because of this, as we always say, you should consult a nutritionist before making a major change in your diet.

1500 Calorie Pescatarian Meal Plan

500 calorie pescatarian meal plan

Printable 7-day 1500 calorie pescatarian meal plan

Day 1

Breakfast

2 eggs (fry them in 1 tablespoon of olive oil or boil them for those who want to keep them full for a long time)
1 slice of low-fat feta cheese
2 slices of whole wheat bread
6 cherry tomatoes
1 medium cucumber

Snack

1 cup semi-skimmed milk
5 raw almonds

Lunch

8 tablespoons of green beans with olive oil
1 bowl of Greek yogurt
1 slice of whole wheat bread

Snack

1 green apple

Dinner

4 tablespoons of green bean meal cooked with olive oil
1 bowl of salad (without oil)
1 portion of grilled fish

Snack

Half of a banana

Total Calories: 1522

Day 2

Breakfast

3 tablespoons of Greek yogurt
2 tablespoons of oatmeal
5 strawberries
5 raw almonds
1 tablespoon of chia

Snack

1 peach

Lunch

1 serving of green salad with tuna
1 slice of whole wheat bread

Dinner

1 falafel wrap
Buttermilk with mint (recipe)
A bowl of salad made with 1 tablespoon of olive oil

Snack

1 tablespoon of honey, half a teaspoon of butter and 3 raw hazelnuts

Total Calories: 1534

Day 3

Breakfast

Cheese omelet (made with 2 eggs and 1 tablespoon of olive oil)
5 green olives
1 slice of whole wheat bread
1 bowl of green mixture such as mint and parsley

Snack

1 carrot
3 whole walnuts

Lunch

8 tablespoons of green lentil meal cooked with olive oil
1 bowl of Greek yogurt
1 green pepper
1 slice of whole wheat bread

Dinner

1 serving of fried fish
1 bowl of green salad (with 1 tablespoon of olive oil)

Snack

One thick slice of watermelon

Total Calories: 1379

Day 4

Breakfast

2 tablespoons of cottage cheese
5 walnuts
5 cherry tomatoes
1 cucumber
1 slice of wholemeal bread

Snack

1 bowl of mixed fruit salad

Lunch

One serving of avocado salad with cheese

Snack

2 breadsticks
1 tablespoon of cream cheese

Dinner

8 tablespoons of pasta with tomato sauce
1 serving of baked vegetables
1 slice of whole wheat bread
1 bowl of Greek yogurt

Snack

5 raw cashews
1 cup of almond milk

Total Calorie of The Day: 1268

Day 5

Breakfast

2 eggs (fry them in 1 tablespoon of olive oil or boil them)
1 slice of low-fat feta cheese
2 slices of whole wheat bread
6 cherry tomatoes
1 medium cucumber

Snack

1 cup semi-skimmed milk
5 raw almonds

Lunch

8 tablespoons of green beans with olive oil
1 bowl of Greek yogurt
1 slice of whole wheat bread

Snack

1 green apple

Dinner

4 tablespoons of green bean meal cooked with olive oil
1 bowl of salad (Without oil)
5 tablespoons of rice with boiled chickpeas

Snack

Half of a banana

Total Calories: 1463

Day 6

Breakfast

1 cup of semi-skimmed milk
5 raw hazelnuts
2 tablespoons of oatmeal
5 raspberries
5 strawberries

Snack

1 scoops of vanilla ice cream with pizzelle (Pizzelle recipe)

Lunch

8 tablespoons of pasta with vegetables
1 bowl of lentil soup (or a legume soup of your choice)
1 bowl of Greek yogurt

Dinner

8 tablespoons of boiled vegetable mix
8 tablespoons of boiled bulgur
1 bowl of Greek yogurt or a cup of buttermilk
5 cherry tomatoes

Snack

Peanut butter, banana and milk smoothie

Total Calories: 1607

Day 7

Breakfast

Cheese omelet (made with 2 eggs and 1 tablespoon of olive oil)
5 green olives
1 slice of whole wheat bread
1 bowl of green mixture such as mint and parsley

Snack

1 carrot
3 whole walnuts

Lunch

8 tablespoons of green lentil meal cooked with olive oil
1 bowl of Greek yogurt
1 green pepper
1 slice of whole wheat bread

Dinner

1 serving of fried fish
1 bowl of green salad (with 1 tablespoon of olive oil)

Snack

One thick slice of watermelon

Total Calories: 1379

Printable (PDF) 1500 Calorie Pescatarian Meal Plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 eggs (fry them in 1 tablespoon of olive oil or boil them for those who want to keep them full for a long time)
1 slice of low-fat feta cheese
2 slices of whole wheat bread
6 cherry tomatoes
1 medium cucumber
3 tablespoons of Greek yogurt
2 tablespoons of oatmeal
5 strawberries
5 raw almonds
1 tablespoon of chia
Cheese omelet (made with 2 eggs and 1 tablespoon of olive oil)
5 green olives
1 slice of whole wheat bread
1 bowl of green mixture such as mint and parsley
2 tablespoons of cottage cheese
5 walnuts
5 cherry tomatoes
1 cucumber
1 slice of wholemeal bread
2 eggs (fry them in 1 tablespoon of olive oil or boil them for those who want to keep them full for a long time)
1 slice of low-fat feta cheese
2 slices of whole wheat bread
6 cherry tomatoes
1 medium cucumber
1 cup of semi-skimmed milk
5 raw hazelnuts
2 tablespoons of oatmeal
5 raspberries
5 strawberries
Cheese omelet (made with 2 eggs and 1 tablespoon of olive oil)
5 green olives
1 slice of whole wheat bread
1 bowl of green mixture such as mint and parsley
Snack1 cup semi-skimmed milk
5 raw almonds
1 peach1 carrot
3 whole walnuts
1 bowl of mixed fruit salad1 cup semi-skimmed milk
5 raw almonds
1 scoops of vanilla ice cream with pizzelle1 carrot
3 whole walnuts
Lunch8 tablespoons of green beans with olive oil
1 bowl of Greek yogurt
1 slice of whole wheat bread
1 serving of green salad with tuna
1 slice of whole wheat bread
8 tablespoons of green lentil meal cooked with olive oil
1 bowl of Greek yogurt
1 green pepper
1 slice of whole wheat bread
One serving of avocado salad with cheese8 tablespoons of green beans with olive oil
1 bowl of Greek yogurt
1 slice of whole wheat bread
8 tablespoons of pasta with vegetables
1 bowl of lentil soup (or a legume soup of your choice)
1 bowl of Greek yogurt
8 tablespoons of green lentil meal cooked with olive oil
1 bowl of Greek yogurt
1 green pepper
1 slice of whole wheat bread
Snack1 green apple2 breadsticks
1 tablespoon of cream cheese
1 green apple
Dinner4 tablespoons of green bean meal cooked with olive oil
1 bowl of salad (Without oil)
1 portion of grilled fish
1 falafel wrap
Buttermilk with mint
A bowl of salad made with 1 tablespoon of olive oil
1 serving of fried fish
1 bowl of green salad (with 1 tablespoon of olive oil)
8 tablespoons of pasta with tomato sauce
1 serving of baked vegetables
1 slice of whole wheat bread
1 bowl of Greek yogurt
4 tablespoons of green bean meal cooked with olive oil
1 bowl of salad (Without oil)
5 tablespoons of rice with boiled chickpeas
8 tablespoons of boiled vegetable mix
8 tablespoons of boiled bulgur
1 bowl of Greek yogurt or a cup of buttermilk
5 cherry tomatoes
1 serving of fried fish
1 bowl of green salad (with 1 tablespoon of olive oil)
SnackHalf of a banana1 tablespoon of honey, half a teaspoon of butter and 3 raw hazelnut mixtureOne thick slice of watermelon5 raw cashews
1 cup of almond milk
Half of a bananaPeanut butter, banana and milk smoothieOne thick slice of watermelon
Total calories for the day1522153413791268146316071379

References:

https://en.wikipedia.org/wiki/Pescetarianism

See Also:

21 Day Fix Meal Plan 1500 Calories

What is Pescatarian Diet?

3 Day Cleanse to Lose Belly Fat

11 Foods that Burn Belly Fat

1300 Calorie Meal Plan