In This ArticleView AllIn This ArticleWhat Is It?BenefitsWeight LossFoods to IncludeMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
What Is It?
Benefits
Weight Loss
Foods to Include
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
A pescatarian diet is perfect for people who may want to reduce their meat intake but aren’t quite ready to take the plunge into only eating plant-based foods. This healthy pescatarian diet plan includes a full week of seafood, eggs, dairy and vegetarian meals while avoiding meat and poultry.Eating more omega-3-rich seafoodandplant-based meals offers a ton of health benefits, so increasing your intake is always a good idea. If you’re worried about overfishing and the sustainability of eating fish,check out our Clean Eating Buyer’s Guide to Seafoodfor more information.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.What Is a Pescatarian Diet?A pescatarian diet is a vegetarian diet that includes fish and other seafood. Most people who are pescatarians also eat eggs and dairy, so we included both in this plan. People following a pescatarian diet do not eat any meat or poultry.Pescatarian Diet BenefitsIf you’re wondering if the pescatarian diet is healthy, the answer is a resounding yes! People who eat more plant-based meals tend to eat more fiber because of the focus on fruits, vegetables, beans and lentils.Fiber has a ton of health benefits, like promoting a healthy gut and reducing the risk of heart disease and diabetes, and it helps maintain a healthy weight. Plus, the pescatarian diet includes fish, which means youcan still get plenty of vitamin B12and omega-3 fatty acids—nutrients that can be difficult to get enough of in a vegan diet.Pescatarian Diet for Weight LossIs a pescatarian diet good for weight loss? It just might be. A 2022 review in theInternational Journal of Environmental Research and Public Healthsuggests that vegetarians tend to eat significantly fewer calories each day than their meat-eating counterparts. Plus, all the fiber in plant-based eating helps keep us full, which means we don’t feel as hungry in between meals.To promote a healthy weight loss of 1 to 2 pounds a week, we set this plan at 1,200 calories a day and included modifications to bump up the calories to 1,500 or 2,000 calories a day,depending on your needs.Pescatarian Diet Foods ListOn the pescatarian diet, these are the foods that are included:FishLegumes (beans and lentils)VegetablesTofu and other soy productsSeitanFruitsGrains (especially whole grains like brown rice, quinoa, whole-wheat bread and oatmeal)EggsYogurt, milk and other dairy productsNuts and seedsTempehHow to Meal-Prep Your Week of MealsBake a batch ofMaple Granolato have throughout the week. Store in an air-tight container to keep fresh.Make theGreen Goddess Quinoa Bowls with Arugula & Shrimpto have for lunch on Days 2 through 5. Store in an airtight container to keep fresh during the week.Cook a batch ofParmesan & Vegetable Muffin-Tin Omeletsto have throughout the week. Store in an airtight container to keep fresh for the week.Mix upCitrus-Lime Vinaigretteto have throughout the week. Store in a leakproof container for the week.Day 1Breakfast (290 calories)1 servingStrawberry-Pineapple Smoothie1 clementineA.M. Snack (97 calories)1/2 cup nonfat plain Greek yogurt1/2 cup blackberriesLunch (366 calories)1 servingVegetarian Niçoise SaladP.M. Snack (64 calories)1 cup raspberriesDinner (395 calories)1 servingRoasted Salmon Caprese1 servingBasic QuinoaDaily Totals:1,212 calories, 63 g protein, 119 g carbohydrates, 30 g fiber, 57 g fat, 1,273 mg sodiumTo make it 1,500 calories:Add 1 cup nonfat plain Greek yogurt and 20 unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to lunch.Day 2Breakfast (278 calories)1 cup nonfat plain Greek yogurt1 servingMaple GranolaA.M. Snack (62 calories)1 medium orangeLunch (365 calories)1 servingGreen Goddess Quinoa Bowls with Arugula & Shrimp1 large pearP.M. Snack (37 calories)1 medium bell pepper, slicedDinner (468 calories)1 servingCheesy Spinach-&-Artichoke Stuffed Spaghetti Squash2 cups mixed greens1/2 avocado, sliced2 Tbsp.Citrus-Lime VinaigretteDaily Totals:1,210 calories, 57 g protein, 149 g carbohydrates, 37 g fiber, 50 g fat, 937 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 bell peppers and add 1/3 cup hummus to P.M. snack, and increase to 1 whole avocado at dinner.Day 3Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food StylingBreakfast (247 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1/2 cup raspberriesA.M. Snack (62 calories)1 medium orangeLunch (365 calories)1 servingGreen Goddess Quinoa Bowls with Arugula & Shrimp1 large pearP.M. Snack (116 calories)1 large appleDinner (421 calories)1 servingSpicy Shrimp TacosDaily Totals:1,210 calories, 53 g protein, 158 g carbohydrates, 32 g fiber, 47 g fat, 1,506 mg sodiumTo make it 1,500 calories:Add 22 walnut halves to A.M. snack.To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Breakfast (278 calories)1 cup nonfat plain Greek yogurt1 servingMaple GranolaA.M. Snack (77 calories)1 small appleLunch (365 calories)1 servingGreen Goddess Quinoa Bowls with Arugula & Shrimp1 large pearP.M. Snack (62 calories)1 medium orangeDinner (429 calories)1 servingCurried Sweet Potato & Peanut Soup2 cups mixed greens2 Tbsp.Citrus-Lime VinaigretteDaily Totals:1,211 calories, 57 g protein, 168 g carbohydrates, 31 g fiber, 43 g fat, 992 mg sodiumTo make it 1,500 calories:Add 1 medium peach to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 whole avocado (sliced) to dinner.Day 5Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling.Breakfast (247 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1/2 cup raspberriesA.M. Snack (66 calories)1/2 cup nonfat plain Greek yogurtLunch (365 calories)1 servingGreen Goddess Quinoa Bowls with Arugula & Shrimp1 large pearP.M. Snack (62 calories)1 medium orangeDinner (478 calories)1 servingVegetarian Enchilada Casserole1 servingJason Mraz’s GuacamoleDaily Totals:1,218 calories, 59 g protein, 144 g carbohydrates, 33 g fiber, 51 g fat, 1,182 mg sodiumMeal-prep note:Refrigerate 2 servings of theVegetarian Enchilada Casseroleto have for lunches on Day 6 and Day 7.To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 servingMaple Granolato A.M. snack.Day 6Breakfast (255 calories)1 servingStrawberry-Pineapple SmoothieA.M. Snack (101 calories)1 medium pearLunch (357 calories)1 servingVegetarian Enchilada CasseroleP.M. Snack (78 calories)1 large hard-boiled eggPinch of salt and pepperDinner (406 calories)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,198 calories, 56 g protein, 145 g carbohydrates, 31 g fiber, 51 g fat, 1,406 mg sodiumTo make it 1,500 calories:Add 1 medium orange to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 18 unsalted dry-roasted almonds to A.M. snack.Day 7Breakfast (247 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1/2 cup raspberriesA.M. Snack (131 calories)1 large pearLunch (357 calories)1 servingVegetarian Enchilada CasseroleP.M. Snack (16 calories)1 cup sliced cucumberPinch of salt and pepperDinner (466 calories)1 servingCoconut-Curry Cod Stew with Sweet Potato & Rice2 cups mixed greens2 Tbsp.Citrus-Lime VinaigretteDaily Totals:1,197 calories, 52 g protein, 148 g carbohydrates, 30 g fiber, 51 g fat, 1,567 mg sodiumTo make it 1,500 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus to P.M. snack.To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 22 unsalted dry-roasted almonds to A.M. snack and add 1 whole avocado (sliced) to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
A pescatarian diet is perfect for people who may want to reduce their meat intake but aren’t quite ready to take the plunge into only eating plant-based foods. This healthy pescatarian diet plan includes a full week of seafood, eggs, dairy and vegetarian meals while avoiding meat and poultry.Eating more omega-3-rich seafoodandplant-based meals offers a ton of health benefits, so increasing your intake is always a good idea. If you’re worried about overfishing and the sustainability of eating fish,check out our Clean Eating Buyer’s Guide to Seafoodfor more information.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.What Is a Pescatarian Diet?A pescatarian diet is a vegetarian diet that includes fish and other seafood. Most people who are pescatarians also eat eggs and dairy, so we included both in this plan. People following a pescatarian diet do not eat any meat or poultry.Pescatarian Diet BenefitsIf you’re wondering if the pescatarian diet is healthy, the answer is a resounding yes! People who eat more plant-based meals tend to eat more fiber because of the focus on fruits, vegetables, beans and lentils.Fiber has a ton of health benefits, like promoting a healthy gut and reducing the risk of heart disease and diabetes, and it helps maintain a healthy weight. Plus, the pescatarian diet includes fish, which means youcan still get plenty of vitamin B12and omega-3 fatty acids—nutrients that can be difficult to get enough of in a vegan diet.Pescatarian Diet for Weight LossIs a pescatarian diet good for weight loss? It just might be. A 2022 review in theInternational Journal of Environmental Research and Public Healthsuggests that vegetarians tend to eat significantly fewer calories each day than their meat-eating counterparts. Plus, all the fiber in plant-based eating helps keep us full, which means we don’t feel as hungry in between meals.To promote a healthy weight loss of 1 to 2 pounds a week, we set this plan at 1,200 calories a day and included modifications to bump up the calories to 1,500 or 2,000 calories a day,depending on your needs.Pescatarian Diet Foods ListOn the pescatarian diet, these are the foods that are included:FishLegumes (beans and lentils)VegetablesTofu and other soy productsSeitanFruitsGrains (especially whole grains like brown rice, quinoa, whole-wheat bread and oatmeal)EggsYogurt, milk and other dairy productsNuts and seedsTempehHow to Meal-Prep Your Week of MealsBake a batch ofMaple Granolato have throughout the week. Store in an air-tight container to keep fresh.Make theGreen Goddess Quinoa Bowls with Arugula & Shrimpto have for lunch on Days 2 through 5. Store in an airtight container to keep fresh during the week.Cook a batch ofParmesan & Vegetable Muffin-Tin Omeletsto have throughout the week. Store in an airtight container to keep fresh for the week.Mix upCitrus-Lime Vinaigretteto have throughout the week. Store in a leakproof container for the week.Day 1Breakfast (290 calories)1 servingStrawberry-Pineapple Smoothie1 clementineA.M. Snack (97 calories)1/2 cup nonfat plain Greek yogurt1/2 cup blackberriesLunch (366 calories)1 servingVegetarian Niçoise SaladP.M. Snack (64 calories)1 cup raspberriesDinner (395 calories)1 servingRoasted Salmon Caprese1 servingBasic QuinoaDaily Totals:1,212 calories, 63 g protein, 119 g carbohydrates, 30 g fiber, 57 g fat, 1,273 mg sodiumTo make it 1,500 calories:Add 1 cup nonfat plain Greek yogurt and 20 unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to lunch.Day 2Breakfast (278 calories)1 cup nonfat plain Greek yogurt1 servingMaple GranolaA.M. Snack (62 calories)1 medium orangeLunch (365 calories)1 servingGreen Goddess Quinoa Bowls with Arugula & Shrimp1 large pearP.M. Snack (37 calories)1 medium bell pepper, slicedDinner (468 calories)1 servingCheesy Spinach-&-Artichoke Stuffed Spaghetti Squash2 cups mixed greens1/2 avocado, sliced2 Tbsp.Citrus-Lime VinaigretteDaily Totals:1,210 calories, 57 g protein, 149 g carbohydrates, 37 g fiber, 50 g fat, 937 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 bell peppers and add 1/3 cup hummus to P.M. snack, and increase to 1 whole avocado at dinner.Day 3Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food StylingBreakfast (247 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1/2 cup raspberriesA.M. Snack (62 calories)1 medium orangeLunch (365 calories)1 servingGreen Goddess Quinoa Bowls with Arugula & Shrimp1 large pearP.M. Snack (116 calories)1 large appleDinner (421 calories)1 servingSpicy Shrimp TacosDaily Totals:1,210 calories, 53 g protein, 158 g carbohydrates, 32 g fiber, 47 g fat, 1,506 mg sodiumTo make it 1,500 calories:Add 22 walnut halves to A.M. snack.To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Breakfast (278 calories)1 cup nonfat plain Greek yogurt1 servingMaple GranolaA.M. Snack (77 calories)1 small appleLunch (365 calories)1 servingGreen Goddess Quinoa Bowls with Arugula & Shrimp1 large pearP.M. Snack (62 calories)1 medium orangeDinner (429 calories)1 servingCurried Sweet Potato & Peanut Soup2 cups mixed greens2 Tbsp.Citrus-Lime VinaigretteDaily Totals:1,211 calories, 57 g protein, 168 g carbohydrates, 31 g fiber, 43 g fat, 992 mg sodiumTo make it 1,500 calories:Add 1 medium peach to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 whole avocado (sliced) to dinner.Day 5Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling.Breakfast (247 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1/2 cup raspberriesA.M. Snack (66 calories)1/2 cup nonfat plain Greek yogurtLunch (365 calories)1 servingGreen Goddess Quinoa Bowls with Arugula & Shrimp1 large pearP.M. Snack (62 calories)1 medium orangeDinner (478 calories)1 servingVegetarian Enchilada Casserole1 servingJason Mraz’s GuacamoleDaily Totals:1,218 calories, 59 g protein, 144 g carbohydrates, 33 g fiber, 51 g fat, 1,182 mg sodiumMeal-prep note:Refrigerate 2 servings of theVegetarian Enchilada Casseroleto have for lunches on Day 6 and Day 7.To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 servingMaple Granolato A.M. snack.Day 6Breakfast (255 calories)1 servingStrawberry-Pineapple SmoothieA.M. Snack (101 calories)1 medium pearLunch (357 calories)1 servingVegetarian Enchilada CasseroleP.M. Snack (78 calories)1 large hard-boiled eggPinch of salt and pepperDinner (406 calories)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,198 calories, 56 g protein, 145 g carbohydrates, 31 g fiber, 51 g fat, 1,406 mg sodiumTo make it 1,500 calories:Add 1 medium orange to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 18 unsalted dry-roasted almonds to A.M. snack.Day 7Breakfast (247 calories)1 servingParmesan & Vegetable Muffin-Tin Omelets1/2 cup raspberriesA.M. Snack (131 calories)1 large pearLunch (357 calories)1 servingVegetarian Enchilada CasseroleP.M. Snack (16 calories)1 cup sliced cucumberPinch of salt and pepperDinner (466 calories)1 servingCoconut-Curry Cod Stew with Sweet Potato & Rice2 cups mixed greens2 Tbsp.Citrus-Lime VinaigretteDaily Totals:1,197 calories, 52 g protein, 148 g carbohydrates, 30 g fiber, 51 g fat, 1,567 mg sodiumTo make it 1,500 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus to P.M. snack.To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 22 unsalted dry-roasted almonds to A.M. snack and add 1 whole avocado (sliced) to dinner.
A pescatarian diet is perfect for people who may want to reduce their meat intake but aren’t quite ready to take the plunge into only eating plant-based foods. This healthy pescatarian diet plan includes a full week of seafood, eggs, dairy and vegetarian meals while avoiding meat and poultry.Eating more omega-3-rich seafoodandplant-based meals offers a ton of health benefits, so increasing your intake is always a good idea. If you’re worried about overfishing and the sustainability of eating fish,check out our Clean Eating Buyer’s Guide to Seafoodfor more information.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
What Is a Pescatarian Diet?
A pescatarian diet is a vegetarian diet that includes fish and other seafood. Most people who are pescatarians also eat eggs and dairy, so we included both in this plan. People following a pescatarian diet do not eat any meat or poultry.
Pescatarian Diet Benefits
If you’re wondering if the pescatarian diet is healthy, the answer is a resounding yes! People who eat more plant-based meals tend to eat more fiber because of the focus on fruits, vegetables, beans and lentils.Fiber has a ton of health benefits, like promoting a healthy gut and reducing the risk of heart disease and diabetes, and it helps maintain a healthy weight. Plus, the pescatarian diet includes fish, which means youcan still get plenty of vitamin B12and omega-3 fatty acids—nutrients that can be difficult to get enough of in a vegan diet.
Pescatarian Diet for Weight Loss
Is a pescatarian diet good for weight loss? It just might be. A 2022 review in theInternational Journal of Environmental Research and Public Healthsuggests that vegetarians tend to eat significantly fewer calories each day than their meat-eating counterparts. Plus, all the fiber in plant-based eating helps keep us full, which means we don’t feel as hungry in between meals.
To promote a healthy weight loss of 1 to 2 pounds a week, we set this plan at 1,200 calories a day and included modifications to bump up the calories to 1,500 or 2,000 calories a day,depending on your needs.
Pescatarian Diet Foods List
On the pescatarian diet, these are the foods that are included:
How to Meal-Prep Your Week of Meals
Breakfast (290 calories)
A.M. Snack (97 calories)
Lunch (366 calories)
P.M. Snack (64 calories)
Dinner (395 calories)
Daily Totals:1,212 calories, 63 g protein, 119 g carbohydrates, 30 g fiber, 57 g fat, 1,273 mg sodium
To make it 1,500 calories:Add 1 cup nonfat plain Greek yogurt and 20 unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to lunch.
Breakfast (278 calories)
A.M. Snack (62 calories)
Lunch (365 calories)
P.M. Snack (37 calories)
Dinner (468 calories)
Daily Totals:1,210 calories, 57 g protein, 149 g carbohydrates, 37 g fiber, 50 g fat, 937 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 bell peppers and add 1/3 cup hummus to P.M. snack, and increase to 1 whole avocado at dinner.
Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
Breakfast (247 calories)
P.M. Snack (116 calories)
Dinner (421 calories)
Daily Totals:1,210 calories, 53 g protein, 158 g carbohydrates, 32 g fiber, 47 g fat, 1,506 mg sodium
To make it 1,500 calories:Add 22 walnut halves to A.M. snack.
To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (77 calories)
P.M. Snack (62 calories)
Dinner (429 calories)
Daily Totals:1,211 calories, 57 g protein, 168 g carbohydrates, 31 g fiber, 43 g fat, 992 mg sodium
To make it 1,500 calories:Add 1 medium peach to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 whole avocado (sliced) to dinner.
Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling.
A.M. Snack (66 calories)
Dinner (478 calories)
Daily Totals:1,218 calories, 59 g protein, 144 g carbohydrates, 33 g fiber, 51 g fat, 1,182 mg sodium
Meal-prep note:Refrigerate 2 servings of theVegetarian Enchilada Casseroleto have for lunches on Day 6 and Day 7.
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Include the addition for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 servingMaple Granolato A.M. snack.
Breakfast (255 calories)
A.M. Snack (101 calories)
Lunch (357 calories)
P.M. Snack (78 calories)
Dinner (406 calories)
Daily Totals:1,198 calories, 56 g protein, 145 g carbohydrates, 31 g fiber, 51 g fat, 1,406 mg sodium
To make it 1,500 calories:Add 1 medium orange to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 18 unsalted dry-roasted almonds to A.M. snack.
A.M. Snack (131 calories)
P.M. Snack (16 calories)
Dinner (466 calories)
Daily Totals:1,197 calories, 52 g protein, 148 g carbohydrates, 30 g fiber, 51 g fat, 1,567 mg sodium
To make it 1,500 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus to P.M. snack.
To make it 2,000 calories:Include all additions for the 1,500-calorie day, plus add 22 unsalted dry-roasted almonds to A.M. snack and add 1 whole avocado (sliced) to dinner.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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