Nutrition Plan Generator

Your Pescatarian Fat-Loss Plan (Muscle-Preserving)

This plan targets about 1 lb per week of fat loss while keeping protein high enough to protect the muscle you're building 4x/week. It is tree-nut-free, low in lactose, and contains no mushrooms, olives, or cilantro.

1. Daily Targets

Energy Estimate

Assumptions:

• A 1.55 multiplier fits a desk job, 4 lifting sessions, and about 8k steps.
• The "3,500 kcal = 1 lb" rule is an approximation. Real loss varies with water, glycogen, and adaptation.
• Formula estimates can be off by ±10%. Your scale trend is the real test.

How to adjust:

• Track your weekly average weight.
• After 2–3 weeks, adjust by 150–200 kcal/day if you're losing less than 0.5 lb/week or more than 1.5 lb/week.

Macronutrient Targets

Also aim for:

• Fiber: 30–38 g/day
• Fatty fish: 2–3 servings/week for omega-3s

Timing tip: Put a protein-rich meal or snack within a few hours before or after training. Spread protein across 4–5 eating occasions (30–50 g each).

2. Recipe Key (Simple, Repeatable Meals)

Portions are for one serving. Calories and protein are approximate.

Breakfasts

B1 – Protein Overnight Oats — 600 kcal / 50 g P

• 60 g rolled oats
• 170 g plain nonfat Greek yogurt (lactose-free if needed)
• 1 scoop whey isolate
• 120 ml lactose-free milk
• 1 tbsp chia
• 1 cup berries

B2 – Veggie Egg Scramble — 560 kcal / 45 g P

• 2 eggs plus 1 cup liquid egg whites
• Spinach and bell pepper, cooked in 1 tsp olive oil
• 2 slices whole-grain toast
• 1 orange

B3 – Egg Muffins + English Muffin — 600 kcal / 36 g P

• 3 batch egg muffins (eggs, whites, spinach, peppers, parmesan)
• 1 whole-wheat English muffin with 1 tbsp peanut butter
• 1 banana

Lunches

L1 – Tuna, White Bean & Quinoa Bowl — 610 kcal / 44 g P

• 1 can (5 oz) light tuna
• ½ can cannellini beans
• 1 cup cooked quinoa
• Cucumber, tomato, and parsley
• Dressing: 1 tbsp olive oil plus lemon

L2 – Red Lentil & Spinach Soup — 580 kcal / 43 g P

• 2 cups batch soup
• Topped with 170 g Greek yogurt (or served on the side)
• 1 slice sourdough

L3 – Leftovers from the previous night's dinner.

L4 – Salmon Salad Wrap — 640 kcal / 42 g P

• 1 can salmon mixed with 2 tbsp Greek yogurt, mustard, and lemon
• 1 large whole-wheat wrap with greens
• Baby carrots with 2 tbsp hummus

Dinners

D1 – Sheet-Pan Salmon — 630 kcal / 42 g P

• 6 oz salmon
• 200 g sweet potato
• 2 cups broccoli
• 2 tsp olive oil
• Paprika, garlic, and lemon

D2 – Garlic-Ginger Shrimp Stir-Fry — 610 kcal / 42 g P

• 6 oz shrimp
• 2 cups frozen stir-fry vegetables
• 1 cup cooked brown rice
• Sauce: low-sodium soy sauce, ginger, garlic, and 1 tbsp sesame oil
• Cook 2 portions (one for lunch the next day).

D3 – Cod Tacos — 560 kcal / 40 g P

• 6 oz cod with chili-lime seasoning
• 3 corn tortillas
• Cabbage slaw with a Greek yogurt–lime sauce
• ½ cup black beans
• ¼ avocado

D4 – Tofu-Chickpea Tomato Curry — 690 kcal / 42 g P

• 200 g extra-firm tofu
• ½ cup chickpeas
• Crushed tomatoes, spinach, and curry spices
• ¾ cup cooked rice
• Cook 2 portions.

D5 – Shrimp Marinara Pasta — 560 kcal / 46 g P

• 4 oz shrimp
• 85 g dry chickpea or lentil pasta
• Marinara and spinach
• 10 g parmesan

D6 – Lemon Baked Cod — 560 kcal / 45 g P

• 6 oz cod
• 250 g roasted potatoes
• Green beans
• Yogurt-dill sauce
• 2 tsp olive oil

Snacks

3. 7-Day Meal Plan

Weekly average: ~2,275 kcal and ~173 g protein per day.

• This is on target, and the small day-to-day swings are normal.
• On training days, you can move the shake (S4) to directly after your session.
• If you're hungrier on lifting days, add a piece of fruit.

4. Shopping List

Estimated cost is ~$95–110 in week 1. Long-lasting staples (protein powder, spices, oils, seeds) will make later weeks cheaper, often around $80–95.

Protein

• Frozen salmon fillets, 12 oz (2 × 6 oz)
• Frozen cod fillets, 12 oz
• Frozen raw shrimp, peeled, 2 lb bag
• Canned light tuna, 2 × 5 oz (lower mercury than albacore)
• Canned salmon, 1 × 5–6 oz
• Eggs, 18-count
• Liquid egg whites, 32 oz carton
• Extra-firm tofu, 1 block (14–16 oz)
• Frozen shelled edamame, 12–16 oz bag

Dairy / Alternatives

• Plain nonfat Greek yogurt, ~64 oz total (lactose-free versions are widely available)
• Lactose-free milk, ½ gallon
• Parmesan, small wedge (aged hard cheese is naturally very low in lactose)
• Whey protein isolate, 1 tub (lower in lactose than concentrate; lasts several weeks)

Produce

• Frozen mixed berries (large bag)
• 3 bananas, 1–2 apples, 2 oranges
• 2 lemons, 2 limes
• Spinach (large tub)
• 3 bell peppers
• 2 onions, 1 head garlic, fresh ginger
• Broccoli, 2 heads (or frozen)
• 2 sweet potatoes, 1 lb potatoes
• Green beans
• 1 cucumber, 2 tomatoes
• Baby carrots
• Coleslaw mix or ½ cabbage
• 1 avocado
• 1 bunch parsley
• Fresh dill (optional)
• Frozen stir-fry vegetables, 2 bags

Pantry

• Rolled oats
• Chia seeds
• Pumpkin seeds
• Peanut butter
• Quinoa
• Brown rice
• Red lentils, 1 lb
• Canned beans: cannellini, chickpeas, black beans
• Crushed tomatoes, 2 × 28 oz
• Marinara, 1 jar (check that it's pesto-free)
• Chickpea or lentil pasta
• Low-sodium vegetable broth
• Low-sodium soy sauce
• Olive oil, sesame oil, mustard

Bread & Grains

• Whole-grain bread (or sourdough)
• Whole-wheat English muffins
• Large whole-wheat wraps
• Corn tortillas

Other

• Hummus (small tub)
• Spices: cumin, curry powder or garam masala, smoked paprika, chili powder, garlic powder, dried dill

Tree-nut label check: Read labels on granola, protein powder, bread, crackers, energy bars, and sauces. Watch for "may contain tree nuts" or "processed in a facility with" warnings. Avoid pesto (pine nuts, often cashews or almonds), almond milk, and "mixed nut" products. Peanuts are legumes, but cross-contact is common, so confirm with your allergist that peanut butter is safe for you.

5. Meal Prep Plan

Sunday Batch Session (~90 min)

Work on several items at once:

1. Grains: Cook 3 cups dry brown rice and 1 cup dry quinoa at the same time. Portion them into containers.
2. Soup: Make 4 servings of red lentil soup (onion, garlic, cumin, crushed tomatoes, red lentils, broth, and spinach stirred in at the end). Refrigerate 2 portions for Tue and Thu, and freeze 2 for next week.
3. Egg muffins: Bake 12 (enough for 2 weeks). Refrigerate 6 and freeze 6.
4. Hard-boiled eggs: Boil 4.
5. Prep for later: Chop peppers, onions, and cucumber, and shred the slaw.

Tips to Save Time

1. Overnight oats in rotation. Make 2 jars on Sunday night (Mon, Wed) and 1 on Saturday night (Sun). They keep 3–4 days refrigerated.
2. Cook once, eat twice. The stir-fry (Tue) and curry (Thu) are doubled on purpose. Pack the lunch portion right away, before serving dinner.
3. Thaw fish the night before. Move salmon or cod from the freezer to the fridge the evening before. With that done, weeknight dinners take 20–30 minutes.
4. Know your storage limits:
   • Cooked fish: 2–3 days
   • Rice, quinoa, and soup: 4 days in the fridge, or 2–3 months frozen
   • Egg muffins: 4 days in the fridge, or 2 months frozen

6. Hydration & Swaps

Hydration

• Baseline: About 3 liters/day of fluids (water, tea, coffee, lactose-free milk). Food provides additional water.
• Training days: Add 500–750 ml per hour of lifting, sipped before, during, and after.
• Easy check: Aim for pale-yellow urine and minimal thirst.
• Why it helps: Good hydration makes the deficit easier, since thirst often feels like hunger.

Easy Swaps

Pescatarian swaps

• Fresh salmon → canned salmon, sardines, or frozen trout. These are cheaper and still rich in omega-3s.
• Fish or shrimp → tofu, tempeh, or eggs on any night. Keep the portion around 30–40 g protein.

Tree-nut-free swaps

• Almond milk → lactose-free milk, soy milk, or oat milk. Soy has the most protein.
• Nut snacks → pumpkin seeds, sunflower seeds, or roasted chickpeas.
• Store-bought pesto → homemade basil-sunflower-seed pesto with parmesan, garlic, lemon, and olive oil.

Lactose-friendly swaps

• Regular milk or yogurt → lactose-free versions or soy yogurt.
• Soft cheeses → aged cheeses such as parmesan or aged cheddar.
• Lactase tablets can help on meals out.

Dislike-proofing: Parsley or basil replaces cilantro in tacos and bowls. None of the recipes use mushrooms or olives.

7. Optional Add-ons (General Information Only)

These are commonly considered supplements. None are required, and none replace food.

• Protein powder (whey isolate, or pea/soy if dairy bothers you): a convenient way to reach 180 g of protein.
• Creatine monohydrate: One of the most researched supplements for strength training. It's commonly used at 3–5 g/day.
• Vitamin D: Often considered if sun exposure is limited. A blood test can show whether you need it.
• Omega-3 (fish oil or algae oil): Only relevant on weeks with fewer than 2 fatty-fish meals.
• Calcium: Worth considering if total dairy or fortified foods are low. Yogurt, lactose-free milk, tofu, and canned salmon with bones already help here.

Keys to success: Consistent protein at every meal, progressive overload in the gym, 7–9 hours of sleep, and patience with the weekly trend. You've got this! 💪

Please consult a doctor or registered dietitian before making major dietary changes, especially if you have medical conditions, are pregnant, or take medications — and confirm your food-allergy precautions with your allergist.