Pescetarian Cutting Meal Plan (1,900 Calories, 160g Protein)
A fish-based cut: lean seafood, eggs and dairy keep protein high while calories stay in a deficit.
All weights are cooked / prepared weight.
Breakfast · 490 kcal · 30 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Whey protein isolate · about ¾ scoop | 20 g | 72 | 18 | 1.1 | 0.6 |
| Granola · ½ cup | 60 g | 252 | 6.7 | 44 | 6.7 |
| Cashews, raw · about 1 oz | 30 g | 166 | 5.5 | 9.1 | 13.2 |
Lunch · 653 kcal · 48 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Cod, cooked · about 5 oz | 150 g | 158 | 34.2 | 0 | 1.4 |
| Whole wheat pasta, cooked · 1½ cups | 200 g | 298 | 11.6 | 60 | 3.4 |
| Broccoli, raw · about ¾ cup | 60 g | 20 | 1.7 | 4 | 0.2 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Snack · 204 kcal · 29 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Pea protein isolate · 1¼ scoops | 35 g | 133 | 28 | 1.1 | 2.5 |
| Banana · about ½ banana | 80 g | 71 | 0.9 | 18.4 | 0.2 |
Dinner · 522 kcal · 56 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Shrimp, cooked · about 8 oz | 235 g | 233 | 49.1 | 2.1 | 2.6 |
| White rice, cooked · 1¼ cups | 210 g | 273 | 5.7 | 59.2 | 0.6 |
| Green beans, cooked · about ½ cup | 50 g | 16 | 1 | 3.6 | 0 |
Day total: 1869 kcal · 162 g protein · 203 g carbs · 51 g fat (within 1.6% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
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