Meal plan
Pescatarian (fish-based) · 1900 kcal
No red meat or poultry; protein comes from fish, eggs, dairy and legumes. Oily fish (salmon, mackerel, sardines, anchovies) at least two or three times a week adds omega-3.
- Goal
- General health
- Diet
- Pescatarian friendly
- Sample days
- 2
- Duration
- 8 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose, Tree nuts For packaged products, check the label.
Sample menu
Day 1
1,832.1 kcal · P 136.3 g · C 166.1 g · F 72.1 g
Breakfast
- Boiled egg 100 g155 kcal
- Turkish white cheese (feta-type) 30 g79.2 kcal
- Whole wheat bread 50 g123.5 kcal
- Tomato 120 g21.6 kcal
- Cucumber 100 g15 kcal
- Green olives 10 g14.5 kcal
Snack 1
- Strained (Greek) yogurt 150 g145.5 kcal
- Strawberry 150 g48 kcal
Lunch
- Tuna (canned in water) 120 g139.2 kcal
- White beans (cooked) 120 g166.8 kcal
- Onion 40 g16 kcal
- Parsley (fresh) 20 g7.2 kcal
- Olive oil 10 g88.4 kcal
- Whole wheat bread 50 g123.5 kcal
Dinner
- Salmon (baked) 150 g309 kcal
- Brown rice (cooked) 120 g147.6 kcal
- Broccoli 150 g51 kcal
- Arugula 50 g12.5 kcal
Day 2
1,850.8 kcal · P 136.7 g · C 182.3 g · F 67.2 g
Breakfast
- Rolled oats 50 g189.5 kcal
- Semi-skimmed milk 250 g115 kcal
- Blueberries 100 g57 kcal
- Almonds 12 g69.5 kcal
Snack 1
- Boiled egg 50 g77.5 kcal
- Lor (whey) cheese 40 g39.2 kcal
- Red bell pepper 100 g31 kcal
Lunch
- Anchovy (cooked) 150 g270 kcal
- Shepherd salad 250 g112.5 kcal
- Whole wheat bread 75 g185.3 kcal
Dinner
- Lentil soup 250 g175 kcal
- Sea bream (grilled) 150 g202.5 kcal
- Zucchini 200 g34 kcal
- Olive oil 5 g44.2 kcal
- Low-fat yogurt 100 g45 kcal
Who it is for and how to use it
Who is this program for?
For adults who want a balanced, varied diet. It is a sample plan for healthy adults, not a therapeutic diet.
What are the daily targets?
1900 kcal, 130 g protein, 180 g carbs and 70 g fat a day. Each sample day's calories and protein stay within ±10% of this target.
Which allergens does it contain?
Allergens marked on the foods in this plan: Egg, Fish, Gluten, Milk / lactose, Tree nuts. Check the label on packaged products.
Can I adapt the program to myself?
Yes. The targets suit an average adult; a dietitian or trainer can set calorie and macro targets for your weight, height and activity level. Gyms and trainers on GamGym can import this plan and assign it to you.
Other meal plans
- Meal plan
Mediterranean style · 2000 kcal
Built on olive-oil vegetable dishes, legumes, whole grains, fish, yogurt and nuts; little red meat and fruit instead of sweets. A long-term healthy eating pattern.
General health · 2000 kcal · 100 g protein · Contains meat / poultry
- Meal plan
Vegetarian (lacto-ovo) · 2000 kcal
No meat or fish; eggs and dairy included. Most protein comes from legumes, eggs, yogurt, cheese and nuts; legumes are paired with grains in the same meal to improve protein quality.
General health · 2000 kcal · 95 g protein · Vegetarian friendly
- Meal plan
Weight loss · 1500 kcal
A mild calorie deficit for slow, sustainable weight loss. Protein is spread across meals, half the plate is vegetables and salad; whole grains and legumes keep you full longer.
Fat loss · 1500 kcal · 115 g protein · Contains meat / poultry
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.