1,400 Calorie Pescatarian Meal Plan

A 1,400 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 1,400 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 1,415 kcal, 83g Protein, 160g Carbs, 57g Fat per day.


Chocolate Peanut Butter Delight Smoothie

Ideally, use a chilled or even a frozen banana for this awesome chocolatey nutty surprise. 

Calories and Macros

392 Calories
33g Protein
38g Carbohydrates
15g Fat


1 medium Banana
1 tbsp Cocoa Powder (unsweetened)
20 grams Peanut Butter (smooth)
250 ml Almond Milk
30 grams Chocolate Whey Protein (80%)


Step 1: Place all ingredients into your blender companion and securely fasten the lid. 

Step 2: Blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a treat that ignites your taste buds and boosts your health!


Power Vege Toast!

Calories and Macros

435 Calories
24g Protein
46g Carbohydrates
18g Fat


3 slices Whole Grain Bread
1 medium Tomato
50 grams Mozzarella Cheese
1/2 tsp Olive Oil
1 dash Black Pepper
20 grams Cucumber
1 sprinkle Sea Salt


Step 1: Place your bread into a toaster and let things heat up while you slice the tomato and cucumber into finely-sliced slices.

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, lay the mozzarella, tomato, and cucumber on top.

Step 3: Season with a little salt and pepper, and drizzle with the olive oil before crunching in.  

What a delight.


Rapid Sweet Tofu Stir Fry

Calories and Macros

342 Calories
20g Protein
33g Carbohydrates
17g Fat


120 grams Tofu
40 grams Carrot
40 grams White Button Mushrooms
1/4 medium Red Bell Pepper
40 grams Broccoli
40 grams Asparagus
1/4 medium Yellow Bell Pepper
2 cloves Garlic
3 tsp Brown Sugar
1/4 medium Red Onion
1/4 tsp Red Pepper Flakes
1 tsp Olive Oil
1/2 tsp Garlic Powder
75 ml Vegetable Stock/Broth


Step 1: In a wok or large frying pan add the olive oil and bring up to a medium-high heat.

Step 2: Slice up your bell peppers, asparagus, carrots, broccoli, onion, and mushrooms into thin, bite-size slices. Chop the tofu into cubes and finely slice your garlic too!

Step 3: Add all veggies (except the garlic) and tofu to the now hot pan and sauté for around 2-3 minutes until veggies are almost tender.

Step 4: In a small bowl, whisk together the garlic, brown sugar, garlic powder, chili flakes and vegetable stock with a little salt and pepper. 

Step 5: Pour this evenly over the stir fry and allow the sauce to thicken.

Step 6: Once all is cooked through, serve up!

Snack 1


The best of the best!

Calories and Macros

105 Calories
1g Protein
27g Carbohydrates
0g Fat


1 medium Banana

Snack 2

Rad Avocado Toast

This one will ignite your taste buds more than expected!

Calories and Macros

141 Calories
5g Protein
16g Carbohydrates
7g Fat


1/4 medium Avocado
1 slice Whole Grain Bread
1 sprinkle Sea Salt
1 dash Black Pepper


Step 1: Place your bread into a toaster and let things heat up while you scoop out the avocado and chop it into thin slices.

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, layer the avocado on top.

Step 3: Sprinkle with some watercress and a little sliced radish if you have it! Get crunching.

So, there you have it! A balanced, nutritious, and delicious 1,400-calorie pescatarian meal plan. Enjoy!

For a fitter, stronger, healthier you.

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