Sample Meal Plans
The Pescetarian Plan may well be the most flexible, wallet-friendly, practical—and of course ultra-healthy and delicious—way of eating you’ve ever encountered. Using the Seven Pescetarian Principles in the book, you can create your own meals. Or, you can follow the book’s wonderfully tasty meal plan, set at four different daily calorie levels: 1,500, 1,700, 2,100 and 2,500. It’s a smart thing to do if you’re feeling out-of-control around food or just need a little help with portions and nutritional balance.
Here’s a two-day plan, using meals and recipes from the book; some of the recipes are on this site. As with the meal plan in the book, you can “mix and match”. For example, you can have Day One’s breakfast and lunch with Day Two’s dinner, snacks and treat. That’s because, in The Pescetarian Plan all the breakfasts are the same number of calories, the lunches have the same calorie count, and ditto for dinners, snacks and treats. Meaning, you can enjoy this diet for a long time! It also means that, by choosing your own meals and creating your own meal plan, You can be a pescetarian one day, a vegetarian—or even a vegan—the next.
|1,500 AND 1,800 CALORIE-PER-DAY PLANS:Green Shake (click here for recipe)||1,500 CAL PLAN: Open-faced PB&Apple
Spread 1 slice 100% whole- grain bread with:
|1,500 CAL PLAN:Fish, Salad, & Sweet Potato
|2,100- AND 2,500- CALORIE-PER-DAY PLANS:Blend a tablespoon of walnuts or other nuts with the shake.||1,800- AND 2,100- CALORIE PLANS:Same as above, but make it a sandwich by adding one slice of 100% whole- grain
bread for a total of 2 slices of bread.
|1,800- AND 2,100- CALORIE PLANS:Same as above, but have a cup of grapes for dessert.
|2,500- CALORIE PLAN:To the 1,800- and 2,100 plan, add a tablespoon of peanut butter
for a total of 3 tablespoons of peanut butter.
|2,500- CALORIE PLAN:Same as the 1,800 and 2,100 calorie plans, but have two tablespoons of walnuts or other nuts/seeds with your grapes.|
||Gucamole and Chips:
|1,500 AND 1,800 CALORIE-PER-DAY PLANS:Cereal, fruit and Milk
|1,500 CAL PLAN: Garbanzo Bean, Red Pepper, Pumpkin Seed, and Olive Salad
In a small bowl, combine, then add to bean mixture:
Sprinkle with a dash of salt.
|1,500 CAL PLAN:Shrimp, Corn on the Cob, and Watermelon
End meal with:
|2,100- AND 2,500- CALORIE-PER-DAY PLANS:Same as above, but add a tablespoon of walnuts
for a total of 3 tablespoons of walnuts.
|1,800- AND 2,100- CALORIE PLANS:Same as above, but add two tablespoons of garbanzo
beans and a teaspoon of olive oil for a total of 2. teaspoons of olive oil.
|1,800- AND 2,100- CALORIE PLANS:Same as above, but serve with a slaw:
2 cups shredded cabbage dressed with
2 teaspoons olive oil
1⁄4 teaspoon cider vinegar
pinch of sugar
dash of salt
Freshly ground black pepper
|2,500- CALORIE PLAN:Same as the 1,800 and 2,100 plan, but end the meal with one large piece of fruit.
To the 1,800- and 2,100 plan, add a tablespoon of peanut butter for a total of 3 tablespoons of peanut butter.
|2,500- CALORIE PLAN:To the 1,800 and 2,100 plan, add 2 tablespoons of chopped pecans to the cabbage salad.|
|ALL CALORIE-PER-DAY LEVELS GET A HIGH CALCIUM SNACK:Strawberry Milk: In a blender, process
|Cookies and Tea