Go Back
A delicious-looking sandwich on whole-wheat bread with avocado, cucumber, creamy spread, and greens.

1,300 Calorie Pescatarian Meal Plan

A balanced pescatarian meal plan providing approximately 1,300 calories, combining nutritious smoothies, sandwiches, and roasted salmon with vegetables.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 1 meal
Course: Main Course
Cuisine: Pescatarian
Calories: 1300
Ingredients Method Notes

Ingredients
  

Fruits and Grains
  • 0.5 medium Banana
  • 15 grams Oats
  • 40 ml Coconut Milk Drink
  • 260 ml Almond Milk
  • 30 grams Vanilla Whey Protein (80%)
  • 20 grams Sunflower Seeds
Dairy and Spreads
  • 40 grams Cottage Cheese (1% fat)
  • 10 grams Peanut Butter (smooth)
Bread and Vegetables
  • 4 slices Whole Grain Bread
  • 20 grams Avocado
  • 30 grams Cucumber
  • 1/4 tsp Black Pepper
  • 30 grams Romaine Lettuce
  • 1 red bell pepper Red Bell Pepper
  • 100 grams Sweet Potato
  • 2 tsp Olive Oil
  • 1 pinch Salt
Seafood
  • 100 grams Atlantic Salmon
  • 1 wedge Lemon
  • 1/2 tsp Paprika

Method
 

  1. Blend oats and milk, then add remaining smoothie ingredients and blend until smooth.
  2. Toast bread slices, then layer with lettuce, cottage cheese, avocado, cucumber, salt, and pepper to make sandwiches.
  3. Preheat oven to 200°C. Roast sliced bell pepper and sweet potato with olive oil, paprika, and salt for 10 minutes.
  4. Cook salmon with remaining olive oil, lemon juice, salt, and oregano for 10 minutes.
  5. Serve roasted vegetables with salmon or store for meal prep.

Notes

Adjust portion sizes as needed to meet your calorie goals.