1,800 Calorie Pescatarian Meal Plan

A 1,800 calorie pescatarian diet, carefully planned, can promote healthy eating habits for individuals 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?

If you’re focused on losing weight, a diet that aims for an average of 1,800 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,900 Calorie Pescatarian Meal Plan
2,000 Calorie Pescatarian Meal Plan

Example plan

We’ve provided a printable 1,800 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 1,819 kcal, 108g Protein, 212g Carbs, 66g Fat per day.


Whole Wheat Protein Pancakes

Calories and Macros

467 Calories
30g Protein
55g Carbohydrates
16g Fat


3 1/2 tbsp Whole Grain Wheat Flour
25 grams Vanilla Whey Protein (80%)
1/2 tsp Baking Soda
1/4 tsp Ground Cinnamon
1 medium Egg
80 ml Almond Milk
1 medium Banana
2 tsp Olive Oil
4 Strawberries


Step 1: In a medium mixing bowl, combine the baking powder, protein powder, whole wheat flour, cinnamon, and mashed banana. Then lightly whisk it all together.

Step 2: Add the egg and almond milk. Whisk again until the mix starts to form a smooth batter. Get that whisk on!

Step 3: Using a small non-stick frying pan, place it over a low heat then add a little olive oil. 

Step 4: Add about 2 heaped tablespoons of the batter, smoothen it out to form a shape for your pancake. Let it cook for 1-2 minutes, flip to the other side and let it cook for another 1-2 minutes. You’ll know it’s ready to flip when little bubbles start to form on the top.

Step 5: Repeat the process with the remaining batter.

Step 6: Place the cooked pancakes onto a plate and serve with the strawberries on top!


Margherita Toast!

When pizza doesn’t hit your macros, or you simply don’t have the time to bake up the Italian classic, this one is for you!

Calories and Macros

480 Calories
25g Protein
56g Carbohydrates
18g Fat


4 slices Whole Grain Bread
2 medium Tomato
40 grams Mozzarella Cheese (whole milk)
1 tsp Olive Oil
6 Basic Leaves


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

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

Step 3: Scatter the basil leaves over your masterpiece, season with a little salt and pepper, and drizzle with the olive oil before crunching in. 



Garlicky Tofu Bites

Calories and Macros

582 Calories
29g Protein
68g Carbohydrates
24g Fat


80 grams Quinoa
120 grams Tofu
1/2 tbsp Whole Grain Wheat Flour
1/2 tbsp Mixed Herbs
2 cloves Garlic
2 tsp Parsley
1/4 medium Courgette (zucchini)
1 1/2 tsp Olive Oil
1/4 medium Red Bell Pepper
1 wedge Lemon


Step 1: Place your quinoa in a medium-sized saucepan with enough water to cover the surface by about an inch. Heat over a medium heat and allow to cook on the side.

Step 2: Slice that tofu into even-sized chunks and place in a bowl. 

Step 3: Season with a little salt and pepper, and then lightly cover with the flour and mixed herbs. Coat evenly.

Are you ready for things to heat up?

Step 4: Take out your bestest frying pan, and heat half the olive oil over a medium heat and then add those tofu cubes allowing to cook evenly for around 5 minutes.

Step 5: Finely slice your garlic and parsley, and then chop all remaining vegetables into bite-size cubes. 

Step 6: Add the garlic and parsley to the tofu pan and further cook for another 2 – 3 minutes. Add a little extra olive oil if necessary.

Step 7: In a side pan, heat the remaining olive oil over a medium heat and cook the chopped vegetables for 4 – 5 minutes until lightly browned and tender. 

Step 8: Drizzle the tofu with a little lemon juice and serve all of your wonderful creations on a plate seasoned with a little salt and pepper.

You are ready to go.

Snack 1

Apple and Sunflower Seed Power!

Calories and Macros

160 Calories
3g Protein
29g Carbohydrates
5g Fat


1 medium Pear
10 grams Sunflower Seeds


Step 1: Eat the pear and the sunflower seeds. All of them.

Ideally, find the sunflower seeds without the hull, if not you’ll be here for hours…

Snack 2

Chocolate Protein Shake

Calories and Macros

130 Calories
21g Protein
4g Carbohydrates
3g Fat


25 grams Chocolate Whey Protein (80%)
200ml Almond Milk


Step 1: Blend your protein powder and milk using a blender or shaker and serve on up! Add additional water if necessary.

So, there you have it! A balanced, nutritious, and delicious 1,800-calorie pescatarian meal plan. Enjoy!

For a fitter, stronger, healthier you.

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