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.

DAY ONE

 

Breakfast Lunch Dinner
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:

  • 2 tablespoons peanut butter
  • slices from a small apple

Serve with:

  • The rest of the apple
  • 1 cup nonfat milk or soy milk (preferably calcium- enriched)
 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.

 

Snacks Treat
  • ALL CALORIE-PER-DAY LEVELS GET A HIGH CALCIUM SNACK: 12-oz latte with 8 almonds
  • 2,100 and 2,500 CAL PLANS ONLY GET A FRUIT SNACK: 1 banana spread with a tablespoon peanut butter
  • 2,500 CAL PLAN ONLY:  Have another latte and almonds, or have a serving of the Chickpeas Roasted with Oregano (for recipe, click here)
 Gucamole and Chips:

  • 1,500 CAL PLAN: 50 calories of tortilla chips (preferably wholegrain) with 2 tablespoons guacamole (every other day)
  • 1,800 CAL PLAN: 100 calories of tortilla chips (preferably wholegrain) with 3 tablespoons guacamole
  • 2,100 CAL PLAN: 100 calories of tortilla chips (preferably whole- grain) with 4 tablespoons guacamole
  • 2,500 CAL PLAN 150 calories of tortilla chips (preferably wholegrain) with 5 tablespoons guacamole

 

DAY TWO

 

Breakfast Lunch Dinner
1,500 AND 1,800 CALORIE-PER-DAY PLANS:Cereal, fruit and Milk

 

  • 100% whole- grain cereal with no more than 5 g sugar/175 calories (such as 1 cup Kashi
  • 7 Grain Flakes or a scant half cup of Ezekiel 4:9)
  • 1 cup nonfat milk or soy milk
  • 2 tablespoons walnuts
  • 2/3 cup blueberries (or other fruit)
 1,500 CAL PLAN: Garbanzo Bean, Red Pepper, Pumpkin Seed, and Olive Salad

 

Mix together:

  • 1 cup canned, rinsed, and drained garbanzo beans (chickpeas), preferably no salt added,
  • 1 cup chopped red pepper (or other vegetable of your choice)
  • 1⁄3 cup chopped cilantro
  • 3 olives, roughly chopped
  • 1 tablespoon chopped green onion
  • 1 tablespoon pumpkin seeds (or other seeds or nuts)

In a small bowl, combine, then add to bean mixture:

  • 11⁄2 teaspoons olive oil
  • 1 teaspoon lemon juice

Sprinkle with a dash of salt.

 1,500 CAL PLAN:Shrimp, Corn on the Cob, and Watermelon

 

 

End meal with:

 

  • 3 cups diced watermelon or other fruit of your choice
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.

 

Snacks Treat
ALL CALORIE-PER-DAY LEVELS GET A HIGH CALCIUM SNACK:Strawberry Milk: In a blender, process

  • 1 cup 1% milk or soymilk
  • ¾ cup strawberries (frozen best)
  • Dash vanilla extract
  • ½ tsp. sugar

 

 Cookies and Tea

  • 1,500 CAL PLAN: 100– 115 calories of cookies of your choice, such as a Sesame Coconut cookie (click here for recipe), or 4 Mi- Del Ginger Snaps or Chocolate Snaps with a cup of tea (every other day)
  • 1,800 CAL PLAN: 140– 150 calories of cookies, with a cup of tea
  • 2,100 CAL PLAN: 140– 150 calories of cookies and a tablespoon of almonds with a cup of tea
  • 2,500 CAL PLAN 140– 150 calories of cookies and 2 tablespoons of almonds with a cup of tea