1,900 Calorie Pescatarian Meal Plan

A 1,900 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 1,900 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 this free meal plan:
2,000 Calorie Pescatarian Meal Plan

If you are not losing enough weight, try one of these plans:
1,700 Calorie Pescatarian Meal Plan
1,800 Calorie Pescatarian Meal Plan

Example plan

We’ve provided a printable 1,900 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 1,894 kcal, 118g Protein, 182g Carbs, 84g Fat per day.


Power Morning Egg on Toast

A simple, yet effective start to the day!

Calories and Macros

532 Calories
35g Protein
43g Carbohydrates
26g Fat


3 medium Eggs
3 slices Whole Grain Bread
2 tsp Olive Oil
3 White Button Mushrooms
1/2 tsp Dried Parsley


Step 1: Heat a frying pan over a medium heat before adding the olive oil. 

Step 2: Slice the mushrooms.

Step 3: Once the oil runs smoothly over the pan, crack the egg into the center and add the mushrooms around the sides. 

Step 4: Place the bread into sergeant toaster and let them do their thing while you monitor your egg and mushrooms. 

Step 5: Catch the toast on a plate and then give your egg a quick, careful flip to seal and cook the top. 

Step 6: Serve the egg on toast with the mushrooms and parsley scattered on top. 

Step 7: Season with a little salt and pepper and tuck in!


Quinoa, Egg, and Smoked Salmon Salad

Calories and Macros

537 Calories
31g Protein
55g Carbohydrates
22g Fat


75 grams Quinoa
150 ml Vegetable stock
30 grams Arugula (Rocket)
1/4 Avocado
1 tsp Dried Parsley
1 wedge Lemon
1 tsp Olive Oil
70 grams Smoked Salmon
1 Egg


Step 1: Bring the vegetable stock to boil in a sexy saucepan and then add your quinoa. 

Step 2: Allow to cook for 10 – 12 minutes adding more water if when necessary to soften the quinoa. 

Step 3: On the side, heat a small pan over a medium heat. 

Step 4: Add half of the olive oil and lightly fry the egg to preferred doneness. 

Step 5: While the egg’s a fryin’, cube the avocado and finely slice the parsley. Oh yeahhhhh.

Step 6: In a bowl, mix the cooked quinoa with the rocket, parsley, cubed avocado, and smoked salmon (just tear it apart with your hands when adding). 

Step 7: Lay the egg on top, drizzle with some lemon juice, spice up with a little salt and pepper, and you’re away!


Classic Turkish One-Pan Menemen

Calories and Macros

523 Calories
26g Protein
55g Carbohydrates
26g Fat


1 tbsp Olive Oil
1 medium Onion
1/2 medium Green Bell Pepper
1 Red Chilli Pepper
220 grams Chopped Tomatoes
40 grams Sun-Dried Tomatoes
1 tsp Brown Sugar
1 tbsp chopped Parsley
3 tbsp Greek Yogurt (whole milk)
2 cloves Garlic
2 Eggs


Step 1: Chop the onion and bell pepper into bite-size slices and set aside. 

Step 2: Finely slice the garlic and chilli and set to the other side.

Step 3: Heat the oil in a heavy-based frying pan over a medium temperature.

Step 4: Stir in the onions, bell pepper, and chilies and allow them all to become very well acquainted in the pan for about 3 minutes. Season with a little salt and pepper here too!

Step 5: Add the canned tomatoes and the sugar and bring to a light simmer to reduce the liquid. Then, add the sun-dried tomatoes and stir. 

Step 6: Using a wooden spoon, create pockets that will hold the eggs.

Step 7: Crack an egg into each pocket, reduce the heat to low, and cover the pan. Allowing the eggs to set.

Step 8: While you wait, beat the finely-sliced garlic into the yogurt and season well. 

Step 9: Serve the menemen with some parsley sprinkled over the top and a dollop of the garlicky yogurt on the side.

Snack 1

Vanilla Protein and Sweet Strawberries

Calories and Macros

157 Calories
19g Protein
14g Carbohydrates
3g Fat


15 grams Vanilla Whey Protein (80%)
200 ml Milk (1% fat)
30 grams Strawberries

Snack 2

Feta Cheese and Apricot Toast

You may wish to repeat this one!

Calories and Macros

145 Calories
7g Protein
15g Carbohydrates
7g Fat


1 slice Whole Grain Bread
15 grams Feta Cheese
1/2 Apricot
5 grams Cashew Nuts


Step 1: Place your bread into a toaster and let things heat up while you chop your apricot into bite-size slices.

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the cheese and apricot on top.

Step 3: Sprinkle with the cashews and get tucked in!

So, there you have it! A balanced, nutritious, and delicious 1,900-calorie pescatarian meal plan. Enjoy!

For a fitter, stronger,
healthier you.

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