1,100 Calorie Pescatarian Meal Plan

A 1,100 calorie pescatarian diet, carefully planned, can promote healthy eating habits for individuals with a lower activity level, aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Who should try this diet?

People aiming for weight loss may find this low-calorie approach effective as it promotes a calorie deficit. However, if it leads to unwanted weight loss, consider adjusting your caloric intake.

Example plan

We’ve provided a printable 1,100 calorie pescatarian meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 1,078 kcal, 100g Protein, 97g Carbs, 37g Fat per day.


Power Chocolate Overnight Oats

Calories and Macros

322 Calories
28g Protein
32g Carbohydrates
10g Fat


220 ml Almond Milk
35 grams Oats
5 grams Chia Seeds
25 grams Chocolate Whey Protein (80%)
5 grams Dark Chocolate Chips (70%)


Step 1: In a sealable container, mix in the oats, almond milk, chia seeds, protein powder, and chocolate chips.

Step 2: Place in one of your favourite refrigerators overnight.

Step 3: Serve up first thing in the morning!


Tuscan Tuna and White Bean Salad

Calories and Macros

279 Calories
21g Protein
25g Carbohydrates
14g Fat


20 grams Arugula (rocket)
20 grams Baby Spinach
60 grams Cannellini Beans (canned)
50 grams White Tuna
8 Black Olives
1 tsp Olive Oil
1/4 Red Onion
8 Cherry Tomatoes
1/2 Lemon
15 grams Feta Cheese


Step 1: Rinse and dry the cannellini beans and then drain the tuna.

Step 2: Cut the cherry tomatoes and olives in halves and thinly slice the red onion.

Step 3: In a large mixing bowl, combine the white beans, rocket, spinach, red onion, tuna, olives, and tomatoes.

Step 4: Drizzle the ingredients with olive oil and freshly squeezed lemon juice then toss to mix.

Step 5: Lay the crumbled feta on top and season to taste with some salt and black pepper.

You’re now good to go!


Autumn Baked Cod with Garlic Squash

Calories and Macros

287 Calories
29g Protein
21g Carbohydrates
10g Fat


150 grams Atlantic Cod
50 grams Cherry Tomatoes
150 grams Butternut Squash
1 clove Garlic
1 wedge Lemon
1 tsp Parsley
2 tsp Olive Oil


Step 1: Preheat your oven to 450 degrees Fahrenheit (230 C)

Step 2: Bring a small pot of water to boil over a high heat

Step 3: Peel and cube your squash into 1-inch cubes

Step 4: Parboil the squash for about 3 – 5 minutes

Step 5: In a solid baking dish, drizzle half the olive oil in order to coat the bottom of the dish well

Step 6: Drain the sweet squash, and place on the side

Step 7: Lay your cod in the dish and evenly scatter with the tomatoes, squash, and garlic. Then drizzle everything with the remaining olive oil!

Step 8: Give a cheeky little season with salt and pepper!

Step 9: Bake for around 10 – 12 minutes before serving up with a light squeeze of lemon juice and some fresh parsley!

Snack 1


Treat yourself to another slice, or two…

Calories and Macros

60 Calories
1g Protein
15g Carbohydrates
0g Fat


200 grams Watermelon

Snack 2

Chocolate Vanilla Protein Shake

Calories and Macros

130 Calories
21 Protein
4g Carbohydrates
3g Fat


15 grams Vanilla Whey Protein (80%)
10 grams Chocolate Whey Protein (80%)
200 ml Almond Milk


Step 1: Blend your protein powder and milk using a blender or shaker and serve on up!

So, there you have it! A balanced, nutritious, and delicious 1,100-calorie pescatarian meal plan. Enjoy!

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healthier you.

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