2000 calorie pescetarian meal plan
In just a few clicks, generate your own 2000 calorie pescetarian meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2000cals, 136g protein, 153g net carbs, 76g fat 38g fiber per day) cannot be customized.
Day 1
1925cals, 165g protein, 99g net carbs, 83g fat 28g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 1/2 serving(s) (294cal, 12p, 20c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
10 2/3 oz (453cal, 60p, 1c, 23f)
2 serving(s) (171cal, 6p, 17c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1950cals, 135g protein, 147g net carbs, 76g fat 39g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 1/2 serving(s) (294cal, 12p, 20c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (385cal, 18p, 47c, 8f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2050cals, 126g protein, 176g net carbs, 70g fat 52g fiber per day
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 serving(s) (389cal, 20p, 50c, 4f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 serving(s) (385cal, 18p, 47c, 8f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2000cals, 132g protein, 131g net carbs, 93g fat 29g fiber per day
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 carrots(s) (106cal, 1p, 10c, 5f)
2 serving(s) (207cal, 6p, 40c, 1f)
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2050cals, 136g protein, 118g net carbs, 98g fat 36g fiber per day
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 serving(s) (370cal, 15p, 9c, 28f)
1 can(s) (247cal, 18p, 23c, 7f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2000cals, 130g protein, 180g net carbs, 67g fat 41g fiber per day
1 serving(s) (61cal, 7p, 0c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/4 cup (138cal, 5p, 12c, 6f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1975cals, 126g protein, 219g net carbs, 46g fat 45g fiber per day
1 serving(s) (61cal, 7p, 0c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/4 cup (138cal, 5p, 12c, 6f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 1/4 serving(s) (455cal, 19p, 70c, 5f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (65 items)
Fruits and Fruit Juices
Orange
7 orange (1078g)
Lemon juice
1/4 cup (51mL)
Pears
3 medium (534g)
Avocados
3/4 avocado(s) (151g)
Beverages
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Water
12 cup(s) (2844mL)
Dairy and Egg Products
Whole milk
4 1/4 cup(s) (1020mL)
Butter
2 tsp (9g)
Eggs
4 large (200g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Nonfat greek yogurt, plain
2 3/4 container (473g)
Egg whites
1/2 cup (122g)
Sweets
Jelly
2 tsp (14g)
Cocoa powder
1/2 tbsp (3g)
Baked Products
Bread
4 slice (128g)
Hamburger buns
4 bun(s) (204g)
Vegetables and Vegetable Products
Onion
2 1/2 medium (2-1/2" dia) (260g)
Bell pepper
1 small (74g)
Carrots
7 medium (438g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Cucumber
4 cucumber (8-1/4") (1166g)
Tomatoes
2 medium whole (2-3/5" dia) (241g)
Raw celery
4 1/3 stalk, medium (7-1/2" - 8" long) (173g)
Red onion
3/4 medium (2-1/2" dia) (83g)
Garlic
3 3/4 clove(s) (11g)
Frozen corn kernels
4 tbsp (34g)
Mashed potato mix
2 oz (57g)
Fresh spinach
1 1/2 cup(s) (45g)
Fresh parsley
3 sprigs (3g)
Ketchup
4 tbsp (68g)
Frozen peas
2 cup (268g)
Fats and Oils
Salad dressing
1/2 cup (120mL)
Olive oil
2 oz (65mL)
Oil
2 1/2 oz (79mL)
Other
Coleslaw mix
4 1/2 cup (405g)
Mixed greens
1 1/2 package (5.5 oz) (217g)
Protein powder, chocolate
1 1/2 scoop (1/3 cup ea) (47g)
Vegan sausage
3 sausage (300g)
Frozen cauliflower
1 1/2 cup (170g)
Veggie burger patty
4 patty (284g)
Roasted chickpeas
1/2 cup (57g)
Protein greek yogurt, flavored
1 container (150g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Pecans
3/4 cup, halves (74g)
Pistachios, shelled
3/4 cup (92g)
Sunflower kernels
1/4 tbsp (3g)
Spices and Herbs
Salt
1/2 tsp (3g)
Black pepper
3 dash, ground (1g)
Red wine vinegar
1 tbsp (15mL)
Dried dill weed
1 tbsp (3g)
Cayenne pepper
1/2 dash (0g)
Ground cumin
1 tsp (2g)
Balsamic vinegar
1/2 tbsp (8mL)
Finfish and Shellfish Products
Tilapia, raw
2/3 lbs (299g)
Legumes and Legume Products
White beans, canned
1 can(s) (439g)
Black beans
1/2 can(s) (220g)
Firm tofu
3/4 lbs (340g)
Soy sauce
1 tbsp (15mL)
Chickpeas, canned
1 can (411g)
Peanut butter
2 tbsp (32g)
Soups, Sauces, and Gravies
Vegetable broth
7/8 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Apple cider vinegar
1/2 tbsp (0mL)
Cereal Grains and Pasta
Quinoa, uncooked
3 tbsp (32g)
Instant couscous, flavored
3/8 box (5.8 oz) (69g)
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
2. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
lunch prep - 2 days
1. Edamame slaw salad bowl
295cal, 12p, 20c, 14f (per meal)
3 small (5-1/2" long) (150g)
6 tbsp (90mL)
4 1/2 cup (405g)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Broiled tilapia
453cal, 60p, 1c, 23f (per meal)
1/3 tsp (2g)
4 tsp (20mL)
2/3 lbs (299g)
1/3 tsp, ground (1g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Simple salad with celery, cucumber & tomato
171cal, 6p, 17c, 6f (per meal)
2/3 cucumber (8-1/4") (201g)
2/3 medium whole (2-3/5" dia) (82g)
2/3 package (5.5 oz) (103g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 2 days
1. White bean cassoulet
385cal, 18p, 47c, 8f (per meal)
1 can(s) (439g)
2 clove(s) (6g)
1 tbsp (15mL)
1/2 cup(s) (mL)
1 medium (2-1/2" dia) (110g)
1 stalk, medium (7-1/2" - 8" long) (40g)
2 large (144g)
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
2 cucumber (8-1/4") (602g)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Quinoa and black beans
389cal, 20p, 50c, 4f (per meal)
3/4 clove(s) (2g)
1/2 dash, ground (0g)
1 dash (1g)
1/2 dash (0g)
3/8 cup(s) (mL)
1/4 tsp (1mL)
1/2 can(s) (220g)
4 tbsp (34g)
2 dash (1g)
3 tbsp (32g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
breakfast prep - 3 days
1. Double chocolate protein shake
69cal, 14p, 1c, 1f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (18g)
4 dash (1g)
1/2 cup(s) (119mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
snack prep - 3 days
dinner prep - 1 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Simple Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Instant mashed potatoes
207cal, 6p, 40c, 1f (per meal)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Roasted carrots
106cal, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 1 days
1. Tofu spinach salad
370cal, 15p, 9c, 28f (per meal)
1/4 package (16 oz) (113g)
1 1/2 cup(s) (45g)
3 cherry tomatoes (51g)
1 tbsp (15mL)
1 tbsp (15mL)
2 dash (1g)
1 tbsp (15mL)
1 clove(s) (3g)
1/4 tbsp (3g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
In a small bowl, mix together the soy sauce, garlic, cumin, and half of the oil.
3
Add in the cubed tofu and mix until well-coated.
4
Optional: wrap in plastic and marinade in the refrigerator for a few hours or overnight.
5
Place some greased parchment paper onto a baking sheet. Add tofu.
6
Bake in oven for 30 minutes, flipping halfway through.
7
Assemble salad by placing the tofu, tomatoes, and avocado on a bed of spinach.
8
Top with lemon juice, sunflower kernels, remaining oil, and salt/pepper to taste.
9
Toss and serve.
10
Storage note: if meal prepping, store extra tofu in an airtight container in the fridge. Mix the dressing and store separately also in an airtight container in the fridge. Mix all elements together right before eating.
2. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
361cal, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
3. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1/2 can (224g)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 2 days
1. Veggie burger
550cal, 22p, 82c, 10f (per meal)
2 patty (142g)
2 oz (57g)
2 tbsp (34g)
2 bun(s) (102g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Peas
106cal, 7p, 12c, 1f (per meal)
2 cup (268g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
2. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
455cal, 19p, 70c, 5f (per meal)
1 2/3 sprigs (2g)
3/8 roma tomato (33g)
1/4 cucumber (8-1/4") (63g)
3/8 can (187g)
1/4 tbsp (3mL)
1/2 tsp (1g)
1/4 tsp (1mL)
3/8 box (5.8 oz) (69g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.