7 Days Pescetarian Meal Plan to Lose Weight

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We all know that consuming fish helps to reduce calories while building lean muscle. The 7 days pescetarian meal plan to lose weight we have here will help you to lose weight naturally by cutting out sugar, high fats and processed foods from your diet.

7 Days Pescetarian Meal Plan to Lose Weight

DAY 1


BREAKFAST: AVOCADO BAKED EGGS (468 CALORIES)

Avocado Baked Eggs Recipe - Pescetarian Kitchen

Avocado is the perfect morning meal. It’s high in fat (good fat) and will set you up perfectly for the day ahead (way more than sugary cereal!).

View Recipe Here

LUNCH: MORROCAN STUFFED SWEET POTATO SKINS (362 CALORIES)


Moroccan stuffed sweet potato skins

These can be made up the night before (or even a few days before) and stored in the refridgerator. They’re packed full of protein and are really cheap to make.

View Recipe Here


DINNER: THAI MASSAMAN CURRY (669 CALORIES)


Thai Vegetable Massaman Curry

We eat a lot of Thai food because it’s both really filling and really healthy. You don’t even need to serve up a massaman curry with rice because the potatoes will more than fill you up.

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DAY 2

BREAKFAST: 3X SPANISH EGG MUFFINS (309 CALORIES)


Spanish Style Egg muffins
These egg muffins can be made in big batches at the start of the week and will last all the way through to the end. They’re incredibly simple to make and you can add all kinds of different veggies depending on what you prefer. They also work as a great snack during the day.

LUNCH: MAC N CHEESE (382 CALORIES)


Mac & Cheese with Cauliflower and Spinach

Who doesn’t love mac n cheese? This recipe has cauliflower and spinach within it to boost the nutritional value. It’ll definitely do the trick of keeping you full until the evening.

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DINNER: BAKED TILAPIA WITH PARMESAN CRUST (517 CALORIES)


Baked Tilapia with Parmesan Crust

Tilapia is probably one of the most cost-effective fish to purchase in your weekly shop. It helps that it’s absolutely delicious, too. This recipe in particular is very easy to make and goes really well with each a serving of rice, quinoa, cous cous or even a side-salad.

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DINNER (SIDE): BOWL OF RICE (205 CALORIES)


DAY 3


BREAKFAST: HUEVOS RANCHEROS (149 CALORIES)


Huevos Rancheros Mexican Breakfast

One batch of huevos rancheros will get you through a whole week, and it also doubles up as a great lunch meal. It stores well in the refridgerator and a 60-second blast in the microwave will get it heated back up to perfection (so you don’t need to worry about cooking in the morning!).

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SNACK: CHOCOLATE PEANUT BUTTER PROTEIN BALL (421 CALORIES)


Chocolate Protein Balls

Focusing on getting your protein intake right is really important when you’re following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you’re hungry.

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LUNCH: MACKEREL & GREEN BEAN SALAD (408 CALORIES)


Mackerel and green bean salad 4

Possibly my favorite salad to take into the office for lunch, the runny eggs create a delicious dressing and the nutritional value from the mackerel alone gives you 52% of your daily protein intake.

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DINNER: TERIYAKI STIR FRY (293 CALORIES)


Teriyaki Stir Fry

When you’re eating pescetarian, there’s a strong tendancy to default to fish and seafood every night. This can work out really expensive, so simply vegetarian meals like this will help balance your diet and your budget!

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DAY 4


BREAKFAST: AVOCADO & SAUTÉED MUSHROOM TOAST (688 CALORIES)


Avocado Mushroom Toast Recipe

Avocado. Mushrooms. Sour Dough. Need I say any more? This is breakfast heaven for me. If you’d rather tone down the carb intake then you can easily just remove the toast and it will still be delicious.

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LUNCH: GREEK CHICKPEA SALAD (310 CALORIES)

greek chickpea salad

Chickpeas are a solid source of protein and they’re one of those ingredients that boh stay fresh for a long time and are cheap to buy. I’d put them into the ‘storecupboard essentials’ category. They go perfectly with feta and tomato and that makes this salad simply delicious.

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DINNER: VEGAN RED LENTIL CURRY (266 CALORIES)


Red lentil curry

It’s worth remembering that you don’t need to follow the vegan diet to eat vegan food. We eat a lot of lentils and this is curry in particular is one of our favorites.

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DINNER (SIDE): GARLIC & CORIANDER NAAN (322 CALORIES)


Naan bread

This is an optional side, but it’s really tasty with a lentil curry. Other options can be tandoori rotis or papudums. Equally, the lentil curry will be more than enough on its own if you just increase the serving side.

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DAY 5


BREAKFAST: FRESH SARDINE FILLETS ON TOAST (484 CALORIES)


Sardines on toast

Sardines are another super-cheap fish that are full of omega-3 fats that are ideal to eat near the start of the day. When you buy the sardines fresh and fillet them or get sustainably sourced tinned sardines it doesn’t really matter. If you don’t want to have them on toast then something like quinoa/cous cous will work equally well.

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SNACK: 2X VEGAN PROTEIN BALLS (444 CALORIES)


Vegan Protein Balls

Focusing on getting your protein intake right is really important when you’re following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you’re hungry.

View Recipe Here

LUNCH: ALOO GOBI WITH CHICKPEAS (261 CALORIES)


Cauliflower, cilantro and chickpeas. This recipe couldn’t be simpler. If you’re in a hurry in the evening then this can be the perfect filling meal that doesn’t take long to create and doesn’t cost a lot.

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DINNER: ROASTED TOMATO SOUP (154 CALORIES)


This is a go-to meal for whenever either of us are feeling slightly ill. Tomato soup heals all! Seriously though, we tend to eat quite a bit of soup because it lasts for a long time, can double up as lunch later in the week and is really good for you.

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DINNER (SIDE): 2X SLICES OF BREAD (200 CALORIES)


 

DAY 6


BREAKFAST: 3X SMOKED SALMON EGG MUFFINS (237 CALORIES)


Smoked Salmon Egg Muffin

Similar to the spanish-style egg muffins shown above, these take very little time to make and can be done in large batches near the start of the week. Whether it’s a breakfast meal or a midday snack, these are ideal.

View Recipe Here


SNACK: 2X VEGAN PROTEIN BALLS (444 CALORIES)


Vegan Protein Balls

Focusing on getting your protein intake right is really important when you’re following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you’re hungry.

View Recipe Here


LUNCH: CURRIED BUTTERNUT SQUASH SOUP (223 CALORIES)


Curried Butternut Squash Soup Close Up

Soup is great for saving money because you can use up a bunch of vegetables that are about to go bad in the next few days (as opposed to seeing them go in the bin). We tend to eat soup near the end of the week for this reason, and curried soup in particular can work with all kinds of veggies.

View Recipe Here


DINNER: TUNA PESTO PASTA (527 CALORIES)


Tuna and Pesto Pasta
This is a classic pasta dish that involve minimal prep, ingredients and cooking time. Whilst we try not to eat too much pasta, it was hard to leave this one off the list.View Recipe

DAY 7


BREAKFAST: 2X BLUEBERRY & LEMON MUFFINS (484 CALORIES)


Blueberry and lemon muffins 2

I can’t think of many things that will go better with your morning coffe than a blueberry and lemon muffin. Depending on how greedy you’re feeling you can go with either one or two muffins.

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LUNCH: UDON NOODLE SOUP (366 CALORIES)


Udon Noodle Soup 2

This recipe looks more complicated than it actually is. Noodle soups in particular are packed ful of flavour and are the perfect way to fit in more iron into your diet.

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DINNER: SWEET & STICKY SALMON KEBABS (311 CALORIES)


Salmon kebabs 2

If you’re having friends over then we’d highly recommend making these kebabs. Bonus points for barbecuing them. That said, broiling them will do just fine and they’ll still taste amazing.

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DINNER (SIDE): 4X CARROT HUMMUS CUCUMBER CUPS (382 CALORIES)


Carrot and hummus cucumber cups 3

Carrot hummus is available in most grocery stores but if you want to go and make your own then it won’t take you long at all. These cucumber cups are both adorable and a perfect compliment to salmon.

View Recipe Here


Pescetarian Meal Plan To Lose Weight Grocery Lists

No meal plan would be complete without a grocery lists to follow. We’ll make some assumptions here that you have a few storecupboard essentials, but by and large this shopping list will be able to make all the meals above and leave you with a ton of leftovers to make some meals for the following week. This will easily feed 2-3 people, maybe even four.

ItemQuantity
almond milk1 pint
avocado3
basil1 small bunch
blueberries1 small punnet
bread1 small loaf
broccoli1
butter2 sticks
butternut squash1
carrots2 lbs
cashew nuts0.5 cups
cauliflower2
celery5
cheddar0.5 lbs
chickpeas3 tins
chocolate chips6oz
chopped tomatoes1 tin
cilantro1 small bunch
coconut milk2 tins
cucumber2
eggs24
feta0.5 lbs
fusili pasta (fresh)1 lb
galangal3oz
garden peas6oz
garlic4 bulbs
ginger4oz
green beans6oz
green chili2
honey4oz
kidney beans1 tin
lemon3
lime1
macaroni pasta0.5 lbs
mackerel fillet1
milk1 pint
mixed peppers0.5 lbs
mushrooms0.5 lbs
onion1 lbs
parmesan5oz tub
parsley4 tbsp
peanut butter4 tbsps
pinto beans1 tin
protein powder4 tbsps
raisins4oz
red chili1
red lentils1 cup
rolled oats2 cups
salmon2 small fillets
sardines0.5 lbs
scallions10
shallots4
spinach8oz
sweet potato2
teriyaki sauce6oz
tilapia fillets2
tomatoes4 lbs
tuna (tinned)2
udon noodles6oz
white potatoes4
zuchinni1
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