1,200 Calorie Pescatarian Meal Plan
A 1,200 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 1,200 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 1,241 kcal, 82g Protein, 158g Carbs, 38g Fat per day.
Breakfast
Frozen Blueberry Breakfast Protein Bowl
Are you ready for a morning treat that rivals coffee? This one will have you ready for the day in a jiffy.
Calories and Macros
335 Calories
23g Protein
45g Carbohydrates
9g Fat
Ingredients
80 grams Frozen Blueberries
80 grams Frozen Raspberries
1 Kiwifruit
120 grams Greek Yogurt (whole milk)
10 grams Vanilla Whey Protein (80%)
50ml Almond Milk
10 grams Oats
Instructions
Step 1: Take the frozen berries, the yogurt, the protein powder, and the milk, and let them get to know each other in a blender or food processor as you lightly pulse.
Step 2: Once you have a delicious purée, spoon it into a breakfast bowl.
Step 3: Slice the kiwi and layer it on top with a couple of extra raspberries and a sprinkle of oats.
Step 4: Serve with a dash of cinnamon if you’re feeling spicy.
Lunch
Hummus Bites Power Pack!
Calories and Macros
428 Calories
15g Protein
62g Carbohydrates
16g Fat
Ingredients
1/2 medium Cucumber
75 grams Hummus
1 large Whole Wheat Pita Bread
12 Cherry Tomatoes
12 Black Olives
Instructions
Step 1: Slice the cucumber and place into the lunchbox.
Step 2: Slice the pita bread into bitesize triangles and place into the lunchbox along with the hummus (just let them chill together like buds).
Step 3: Add the tomatoes and olives to the lunchbox.
Step 4: Store, or eat right away!
Dinner
Autumn Baked Cod with Garlic Squash
Calories and Macros
263 Calories
24g Protein
21g Carbohydrates
10g Fat
Ingredients
120 grams Atlantic Cod
50 grams Cherry Tomatoes
150 grams Butternut Squash
1 clove Garlic
1 wedge Lemon
1 tsp Parsley
2 tsp Olive Oil
Instructions
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
Red Grapes
Not quite a glass of wine, but close!
Calories and Macros
41 Calories
0g Protein
11g Carbohydrates
0g Fat
Ingredients
60 grams Red Grapes
Snack 2
Chocolate Protein and Refreshing Watermelon
Calories and Macros
174 Calories
20g Protein
19g Carbohydrates
3g Fat
Ingredients
15 grams Chocolate Whey Protein (80%)
200 ml Milk
90 grams Watermelon
Instructions
Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.
Step 2: Serve up with the watermelon on the side!
This snack is one in a melon…
So, there you have it! A balanced, nutritious, and delicious 1,200-calorie pescatarian meal plan. Enjoy!
