I’m a 30-year-old woman. What might a good, week-long pescatarian meal plan look like for myself? I’m hoping to stick to about 1,500 calories per day.

A practical pescatarian week near 1,500 calories a day can center on fish, eggs, dairy, tofu, and legumes, with plenty of vegetables, fruit, whole grains, and measured portions of fats. Treat the calorie target as an estimate: portions and preparation determine the actual total, and counting or logging foods can help build awareness of calories. 1 2

The transcripts don’t provide calorie-checked recipes for each day, so the menu below is a set of meal ideas rather than a verified 1,500-calorie prescription. Keep portions of calorie-dense fats in mind, and use a plate with a generous share of fibrous vegetables, a protein source, and a smaller share of starchy carbohydrates. 3 4

• Monday: Greek yogurt with berries and chia; tuna quinoa salad; salmon with broccoli and sweet potato; apple and almonds.
• Tuesday: Spinach-banana protein smoothie; tofu vegetable stir-fry with brown rice; cod with asparagus and quinoa; carrots and hummus.
• Wednesday: Blueberry overnight oats; greens salad with avocado and egg; shrimp and vegetable skewers with wild rice; mixed nuts.
• Thursday: Avocado toast with eggs; chickpea salad with lemon-tahini dressing; mahi-mahi with Brussels sprouts and brown rice; Greek yogurt with honey.
• Friday: Spinach-mango smoothie bowl with granola; lentil soup and whole-grain bread; tilapia with vegetables and sweet potato; cucumber and tzatziki.
• Saturday: Greek yogurt with granola and strawberries; zucchini noodles with pesto and shrimp; salmon with quinoa and roasted carrots; orange and pistachios.
• Sunday: Whole-grain toast with almond butter and banana; chickpea couscous salad with vegetables and feta; swordfish with greens and sweet potato; berry-spinach smoothie.

Aiming for colorful produce, fiber-rich foods, and mostly minimally processed choices fits the nutrition guidance discussed; the exact portions would need adjusting to keep each day close to 1,500 calories. 5