1 Day Pescatarian Kosher Ketogenic Meal Plan (Milchig)

🐟✨ A Pescatarian Kosher Keto Day is an excellent way to increase omega-3 intake while keeping carbohydrates very low and maintaining full kosher compliance.
This version will be Milchig (dairy-based) with fish and vegetarian proteins (no meat). All ingredients should be certified kosher.

1️⃣ Daily Overview

This Pescatarian Kosher Ketogenic Meal Plan emphasizes fatty fish, eggs, dairy, nuts, seeds, and low-carb vegetables to maintain nutritional ketosis while supporting heart health and micronutrient density.

🎯 Target Daily Calories: 1,800–2,000 kcal
Macronutrient Focus:

70–75% fat
20–25% protein
5–10% carbohydrates (very low net carbs)

Ideal For:

Healthy adults following a kosher keto lifestyle
Individuals wanting higher omega-3 intake
Those who prefer fish over meat
Moderate activity level adults

📅 Day 1 – Milchig Pescatarian Keto

🥗 Daily Nutritional Breakdown (Estimated Totals)

Calories: ~1,890 kcal
Protein: ~120 g
Fat: ~150 g
Total Carbohydrates: ~30 g
Fiber: ~14 g
Net Carbs: ~16 g

🌿 Key Vitamins & Minerals

Vitamin A: Spinach, zucchini
Vitamin C: Broccoli, lemon
Vitamin D: Salmon
Vitamin B12: Salmon, eggs
Calcium: Greek yogurt, feta
Iron: Spinach, eggs
Magnesium: Avocado, almonds
Potassium: Avocado, salmon
Zinc: Pumpkin seeds
Omega-3 Fatty Acids: Salmon, sardines, chia seeds

🥚 Breakfast

Mediterranean Feta Spinach Omelet with Avocado

Servings: 1
Prep Time: 5 minutes
Cook Time: 8 minutes

Ingredients:

3 large kosher eggs
1 tbsp olive oil
1 cup fresh spinach
¼ cup crumbled feta cheese
½ medium avocado, sliced
1 tbsp chia seeds
Salt & black pepper to taste

Instructions:

Heat olive oil in a nonstick skillet over medium heat.
Add spinach and sauté until wilted (1–2 minutes).
Whisk eggs with salt and pepper.
Pour eggs into skillet and cook gently.
Sprinkle feta over eggs before folding.
Slide onto plate and top with avocado and chia seeds.

Approximate Nutrition:
~620 kcal | 32g protein | 52g fat | 8g carbs | 5g fiber

🐟 Lunch

Lemon Garlic Baked Salmon with Broccoli & Tahini

Servings: 1
Prep Time: 10 minutes
Cook Time: 12 minutes

Ingredients:

6 oz wild-caught salmon fillet
1 tbsp olive oil
1 cup broccoli florets
1 tbsp tahini
1 tsp lemon juice
1 small garlic clove, minced
Salt & pepper

Instructions:

Preheat oven to 400°F (200°C).
Rub salmon with olive oil, salt, and pepper.
Bake 10–12 minutes until flaky.
Roast or steam broccoli until tender.
Mix tahini, lemon juice, garlic, and 1 tsp water.
Drizzle sauce over salmon and broccoli.

Approximate Nutrition:
~600 kcal | 42g protein | 45g fat | 9g carbs | 3g fiber

🐟 Dinner (Batch-Cook Friendly)

Creamy Sardine Zucchini Skillet

Servings: 2 (1 eaten today, 1 reserved for leftovers)
Prep Time: 10 minutes
Cook Time: 12 minutes

Ingredients:

2 cans (4 oz each) wild sardines in olive oil, drained
2 tbsp olive oil
2 medium zucchini, spiralized
2 cloves garlic, minced
¼ cup heavy cream (kosher certified)
2 tbsp grated Parmesan cheese
1 tbsp fresh parsley
Salt & black pepper

Instructions:

Heat olive oil in large skillet over medium heat.
Add garlic and sauté 30 seconds.
Add zucchini noodles and cook 2–3 minutes until just tender.
Stir in heavy cream and simmer 2 minutes.
Gently fold in sardines (break lightly with spoon).
Sprinkle Parmesan and parsley. Season to taste.
Serve half now and reserve half for later.

Per Serving Nutrition:
~520 kcal | 38g protein | 41g fat | 7g carbs | 3g fiber

🥜 Optional Snack (If Needed)

Greek Yogurt Keto Bowl

Servings: 1

Ingredients:

¾ cup full-fat plain Greek yogurt
1 tbsp almond butter
1 tbsp crushed walnuts
Cinnamon (optional)

Nutrition:
~150–180 kcal | 10g protein | 12g fat | 6g carbs | 3g fiber

🥡 3️⃣ Leftovers & Storage Guidance

🔄 Intentional Batch Cooking:

Creamy Sardine Zucchini Skillet makes 2 servings.
Second portion can be used for next day’s lunch.

♻️ Creative Reuse:

Add leftover sardine mixture to scrambled eggs for a protein-rich breakfast.
Serve chilled over mixed greens with olive oil and lemon as a cold salad.
Stuff into lettuce wraps for a quick keto lunch.

🧊 Storage Guidelines:

Cooked fish dishes: Refrigerate up to 3 days in airtight container.
Cooked zucchini dishes: Best within 2–3 days.
Greek yogurt bowl: Assemble fresh; yogurt lasts 5–7 days refrigerated.
Do not freeze cream-based fish dishes (texture may separate).

✅ Summary

This pescatarian kosher keto day:
✔ Keeps net carbs around ~16g
✔ Provides high omega-3 intake
✔ Supplies strong calcium from dairy
✔ Supports potassium & magnesium balance
✔ Includes intentional batch cooking

Yeliy