Pescatarian meal plan
1200 - 2500 cals per day
Purpose: Weightloss | Weight Maintenance | Weight Gain | Muscle Tone
A pescatarian diet is essentially a vegetarian diet that includes seafood.
This meal plan is also a protein-rich plan. It can be beneficial for individuals looking to lose, maintain, or gain weight as it provides flexibility while maintaining a balanced calorie intake. You’ll tailor make your plan by piecing your meals together.
Now let’s see how to use this effectively
Here's how you can tailor your meal plan to achieve your specific goals:
1. Tailoring for Weight Loss (1200-1500 Calories):
- Aim for a daily caloric intake between 1200-1500 calories. This creates a calorie deficit for gradual, sustainable weight loss.
- Choose two to three main meals, each around 500 calories, for a total of 1000-1500 calories.
- For snacks, select 300 cal option or peek at another at another meal plan program (flexible or vegan)to keep your daily intake within the desired range of 150-300 cals
- Distribute meals and snacks evenly throughout the day to maintain energy levels and prevent overeating. I suggest 3 hours apart.
2. Tailoring for Weight Maintenance (1500-2000 Calories):
- Aim to consume maintenance calories (typically around 1500-2000 calories) to maintain your current weight.
- Choose three main meals, each around 500 calories, for a total of 1500 calories. This allows room for flexibility.
- Snacks can be selected within the 150-500 calorie range to fill any remaining calorie needs and to accommodate individual preferences.
3. Tailoring for Weight Gain (2000-2500 Calories):
- Weight gain: you need to consume a surplus of calories to support muscle growth and weight gain. A daily intake of 2000-2500 calories is a good starting point.
- Select three to four main meals, each around 500 calories, for a total of 1500 -2000 calories.
- The remaining calories can be filled with snacks and potentially an additional smaller meal, bringing the total intake to 2000-2500 calories.
- Opt for higher-calorie snack options within the 300-500 calorie range
