Smart PESCETARIAN Meal Plans
You've chosen to adopt a pescetarian (pesco-vegetarian) diet for ethical, religious, environmental or health reasons? SOSCuisine weekly meal plans are there for you!
A well-planned, varied and balanced pescetarian diet can provide you with the energy, nutrients and protective elements (such as antioxidants) required to be in great shape and help prevent disease.
SOSCuisine has designed these pescetarian meal plans to ensure that your diet contains absolutely no meat. These meal plans contain fish, shellfish, dairy products and eggs. By following these pescetarian meal plans, you will be assured of respecting the most reliable food and nutritional recommendations regardless of your reasons or your age, and that too, without any tension or risk of deficiencies!
The meal plans are based on the mediterranean diet, use a maximum of natural (unprocessed) foods, and meet all nutritional recommendations from numerous competent bodies.
- Health Canada's Food Guide
- Dietitians of Canada
- Academy of Nutrition and Dietetics (previously American Dietetic Association) (USA)
- USDA, Choose My Plate (USA)
- National Nutrition and Health Program (PNNS), including the Food Guide for everyone (France)
- National Nutrition and Health Program (PNNS), including the General Guide for everyone (Belgium)
- Swiss Society of Nutrition (Swizerland)
Last but not least, the Meal Plans are updated every week, to take advantage of seasonal produce and Flyer specials from your preferred local grocery stores.
N.B. Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
Each week you will receive:Each week you will receive
|Your menu for the week, balanced and tailored to your needs|
|Fast, easy and delicious recipes for the entire 7-day menu|
|A matching grocery list, based on the current Flyer Specials at your preferred local supermarkets|
|A step-by-step action plan to help you save time in the kitchen|
View a sample menu
Why are these Meal Plans SMART?Why are these Meal Plans smart?
Our Meal Plans are smart because they ensure, week after week, that you will:
- eat what is BEST for a varied and healthy pescetarian diet
- ENJOY eating
- take advantage of the BEST BUYs at your preferred grocery stores
Plus, with any of the menus, you may choose freely and change as often as you wish, the caloric level (1,400, 1,800 or 2,200) and the number of people in the household (1-4). The amount of each ingredient will be automatically adjusted accordingly in recipes and grocery list.
Why SOS Cuisine?
Nutritional recommendations for pescetarianism consist of some 50 nutritional targets that must be attained every day.
Creating meal plans to meet these recommendations without assistance is difficult. Doing it week after week is even more so. That's where we come in, with our unique technology and our team of Dietitians.
SOUNDS COMPLICATED? Not with SOS Cuisine!
We provide you with meal plans that satisfy all the applicable nutritional recommendations, along with the recipes, which are quick and easy to prepare. You will be able to enjoy your food without any worries!
Why Meal Plans instead of just recipes?
Many nutritional recommendations relate to daily and weekly intakes. Therefore, simply looking up "recipes without meat" is not enough, it is also important to combine them so as to provide a healthy diet.
Properly balanced Meal Plans are the only effective way to ensure that all nutritional recommendations are met. This is what you get week after week with SOS Cuisine. This way, you have support and you're not alone.
The most recent recommendations* for pescetarianism consist of some 50 nutritional targets that must be attained day after day, in order to ensure optimal health and a deficiency-free diet, despite the exclusion of meat.
- Adequate caloric intake, to achieve and maintain a healthy weight. We currently offer 3 caloric levels to best meet your needs: 1,400, 1,800 and 2,200 calories per day.
- Optimal intakes and distribution of carbs, including fiber, fat and protein
- Optimal intakes of 'good' fats such as poly- and monounsaturated, and optimal omega-6 / omega-3 ratio
- Optimal intakes of vitamins and minerals, especially vitamin B12, iron, zinc, potassium, calcium and sodium
- No artificial trans fat and limited amounts of saturated fats
- Limited amounts of added sugars
- Appropriate number of servings of the 4 food groups of Canada's Food Guide:
- Fruits and vegetables
- Grain products
- Low-fat milk and alternatives
- Meat alternatives, such as fish, shellfish, legumes, tofu, soya, nuts and seeds, etc.
| * Are you a health professional?
Please contact us to have more information on our meal plans.
- Health Canada's Eating Well with Canada's Food Guide, January 7th 2008
- Health Canada, Dietary Reference Intakes Tables, accessed on April 2nd 2013
- USDA (USA), ChooseMyPlate, June 2011
- Dietitians of Canada, Healthy Eating, accessed on May 1st 2013
- Academy of Nutrition and Dietetics (American Dietetic Association) (USA), Food & Nutrition Topics, accessed on May 1st 2013
- INPES (France), Guide alimentaire pour tous, accessed on April 2nd 2013 (in French)
- Programme National Nutrition Santé (PNNS) (Belgium), Mon Plan Nutrition, accessed on April 2nd 2013 (in French)
- Programme National Nutrition Santé (PNNS) (Belgium), Guide général pour tous, accessed on April 2nd 2013 (in French)
- Société Suisse de Nutrition (SSN), Équilibre alimentaire, accessed on April 2nd 2013 (in French)
Important advice and useful tips
Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
How much does it cost?
- $95.40/year (i.e. $7.95/month, save $24)
Will recur yearly until cancelled
Will recur monthly until cancelled
N.B. If you reside in Europe, the prices are respectively 95.40€/year and 9.95€/month.
Your subscription will pay for itself quickly, as our Meal Plans allow you to save money by:
|See the FAQ about subscriptions and plans|
|Why should I trust the menus? Are they checked by a dietitian?|
|All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.|
|I don't like peanut butter, but it is often a part of breakfast. What can I replace it with?|
|Peanut butter is a good source of protein that sustains one's appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.|
|I really like your weekly meal plans but I would like to know what to DRINK?|
Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. It is also possible to have wine or fruit juice but remember, each glass represents an extra 100 kcal. Also, in order to benefit from the cardioprotective effects of red wine, women can consume, at most, 1 glass per day and maximum 2 for the men. In the morning, tea or coffee can be added to your menu without exceeding 2 to 3 cups of filtered coffee or quarter-cup servings of expresso per day.
|Why do my meal plans contain a lot of edamame and soy beverage?|
|One of the main challenges of following a vegetarian diet is to fulfill iron needs. Since vegetable-source iron has a lower absorption rate than animal-source iron, it is crucial to maximize its daily intake. Soybeans are naturally rich in iron which is the reason why edamame beans, soy beverage and tofu are central pillars of a well-balanced and deficiency-free vegetarian diet.|
|There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?|
|You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.|
|What is the difference between canola oil and olive oil? Why do certain recipes use one rather than the other?|
|Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!|
|Why do we find white bread in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.|
|It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients - never too little nor too much!|
|I see 'crispbread' in my menu. What is it and where can I buy it ?|
|Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.|
|While consulting the sample meal plan, I noticed that certain recipes recur more than once in the same week. Will the meal plan that I'm going to buy also be like this?|
|Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.|
|I don't like eating my meal in the form of a sandwich or burger. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?|
|It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!|
Note: We remind you to read our Medical Disclaimer.
Page last updated on 2013-05-23 @ 12:59