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 healthily 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 everybody.
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
Day 1
1500 calorie pescatarian meal plan – Grilled fish
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 serving 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 a 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 scoop 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 a green mixtures 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
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 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 | 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 |
| Snack | 1 cup semi-skimmed milk 5 raw almonds | 1 peach | 1 carrot 3 whole walnuts | 1 bowl of mixed fruit salad | 1 cup semi-skimmed milk 5 raw almonds | 1 scoops of vanilla ice cream with pizzelle | 1 carrot 3 whole walnuts |
| Lunch | 8 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 cheese | 8 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 |
| Snack | 1 green apple | 2 breadsticks 1 tablespoon of cream cheese | 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 | 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) |
| Snack | Half of a banana | 1 tablespoon of honey, half a teaspoon of butter and 3 raw hazelnut mixture | One thick slice of watermelon | 5 raw cashews 1 cup of almond milk | Half of a banana | Peanut butter, banana and milk smoothie | One thick slice of watermelon |
| Total calories for the day | 1522 | 1534 | 1379 | 1268 | 1463 | 1607 | 1379 |
References:
https://en.wikipedia.org/wiki/Pescetarianism
See Also:
21 Day Fix Meal Plan 1500 Calories
