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 (2000cal, 143g protein, 156g net carbs, 76g fat, 29g fiber per day) cannot be customized.
Day 1
1950cal, 159g protein, 68g net carbs, 103g fat, 29g fiber
1 serving(s) (436cal, 41p, 6c, 24f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1975cal, 174g protein, 155g net carbs, 64g fat, 22g fiber
6 oz seitan (446cal, 48p, 28c, 15f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 2/3 serving(s) (466cal, 48p, 41c, 10f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2025cal, 138g protein, 139g net carbs, 87g fat, 36g fiber
1/2 serving(s) (418cal, 30p, 31c, 18f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2025cal, 138g protein, 170g net carbs, 74g fat, 32g fiber
1 sandwich(es) (285cal, 15p, 28c, 11f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1/2 serving(s) (418cal, 30p, 31c, 18f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1975cal, 129g protein, 196g net carbs, 65g fat, 25g fiber
1 sandwich(es) (285cal, 15p, 28c, 11f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 serving(s) (442cal, 23p, 66c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (451cal, 19p, 62c, 9f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1975cal, 131g protein, 182g net carbs, 68g fat, 29g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 oz (183cal, 23p, 10c, 6f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (600cal, 36p, 70c, 18f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1975cal, 131g protein, 182g net carbs, 68g fat, 29g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 oz (183cal, 23p, 10c, 6f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (600cal, 36p, 70c, 18f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (60 items)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (429g)
Shrimp, raw
14 3/4 oz (416g)
Salmon
1/2 lbs (227g)
Smoked salmon
2 oz, boneless (57g)
Fruits and Fruit Juices
Avocados
3 1/2 avocado(s) (704g)
Lime juice
5/6 fl oz (25mL)
Fruit juice
18 fl oz (540mL)
Lemon
2 small (116g)
Orange
1 orange (154g)
Banana
1/2 medium (7" to 7-7/8" long) (59g)
Limes
2 fruit (2" dia) (134g)
Spices and Herbs
Salt
1/6 oz (6g)
Black pepper
1/8 oz (2g)
Basil, dried
4 dash, ground (1g)
Garlic powder
2 dash (1g)
Vegetables and Vegetable Products
Bell pepper
3 large (521g)
Onion
3/4 medium (2-1/2" dia) (85g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Tomatoes
5 medium whole (2-3/5" dia) (623g)
Frozen sugar snap peas
3/8 package (10 oz) (118g)
Frozen corn kernels
5 1/3 cup (725g)
Kale leaves
2 bunch (340g)
Fresh spinach
3 cup(s) (90g)
Fresh parsley
2 tbsp chopped (8g)
Frozen broccoli
1/4 package (71g)
Garlic
2 1/2 clove(s) (8g)
Nut and Seed Products
Roasted cashews
4 tbsp, halves and whole (34g)
Sunflower kernels
1 1/4 oz (35g)
Beverages
Water
13 1/2 cup(s) (3218mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Almond milk, unsweetened
2 tbsp (31mL)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 cup (72g)
Dairy and Egg Products
Eggs
13 large (650g)
Whole milk
5 cup (1200mL)
Goat cheese
3 tbsp (42g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Butter
1 tbsp (14g)
Legumes and Legume Products
Hummus
1 cup (244g)
Tempeh
1/2 lbs (227g)
Chickpeas, canned
1/2 can (224g)
Firm tofu
1/4 package (16 oz) (113g)
Roasted peanuts
20 peanut(s) (20g)
Baked Products
Naan bread
1/2 piece (45g)
Crackers
10 crackers (35g)
English muffins
2 muffin (114g)
Other
Mixed greens
1 cup (30g)
Flavored quinoa mix
3/8 package (4.9 oz) (58g)
Teriyaki sauce
3 tbsp (45mL)
Alfredo sauce
1/2 cup (120g)
Sriracha chili sauce
1 tsp (5g)
Pad thai stir fry sauce
4 tbsp (57g)
Fats and Oils
Olive oil
2 tsp (10mL)
Oil
2 oz (58mL)
Cereal Grains and Pasta
Quinoa, uncooked
1/3 cup (57g)
Seitan
3/4 lbs (340g)
Uncooked dry pasta
6 oz (171g)
Long-grain white rice
9 1/4 tbsp (108g)
Rice noodles
4 oz (114g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Pesto scrambled eggs
295 cals, 20p, 2c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
snack prep - 3 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (172g)
4 tbsp, chopped (45g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 1 days
1. Shrimp-snap peas-quinoa bowl
465 cals, 48p, 41c, 10f (per meal)
1/4 tsp, ground (0g)
1/4 tsp (1g)
6 2/3 oz (189g)
1 1/4 tsp (6mL)
3/8 package (4.9 oz) (58g)
3/8 package (10 oz) (118g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa mix and snap peas according the the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together (or keep it separate) and serve.
lunch prep - 1 days
1. Teriyaki seitan wings
445 cals, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh 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. Corn
370 cals, 11p, 68c, 3f (per meal)
5 1/3 cup (725g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Salmon alfredo pasta
420 cals, 30p, 32c, 18f (per meal)
1/2 cup (120g)
2 cup(s) (60g)
3 oz (86g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Cook pasta according to package instructions. Set aside.
3
Place salmon skin side down on a baking sheet and season with some salt and pepper. Bake 14-16 minutes until the salmon flesh flakes.
4
Meanwhile, heat alfredo sauce in a saucepan over medium heat until it starts to bubble. Add in spinach and stir. Cook for 1-2 minutes until spinach has wilted.
5
Remove salmon from the oven and when it is cool enough to handle, cut it into large chunks.
6
Add pasta to a plate and pour the alfredo sauce over the pasta. Top with salmon and some pepper. Serve.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 2 days
1. Tuna and crackers
140 cals, 11p, 11c, 6f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
breakfast prep - 2 days
1. Tomato goat cheese & lox sandwich
285 cals, 15p, 28c, 11f (per meal)
1 oz, boneless (28g)
1 muffin (57g)
1 1/2 tbsp (21g)
2 slice(s), thick/large (1/2" thick) (54g)
1
Split the english muffin in half and toast, if desired.
2
Spread goat cheese on the bottom of the english muffin and top with tomato, smoked salmon, and some salt and pepper. Place the english muffin top on top and serve.
dinner prep - 1 days
1. Chickpea bowl with spicy yogurt sauce
450 cals, 19p, 62c, 9f (per meal)
1/2 small (35g)
1 tsp (5g)
2 tbsp (35g)
1/2 can (224g)
4 tbsp (46g)
2 tbsp chopped (8g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
3 oz (86g)
1/4 package (16 oz) (113g)
1/4 package (71g)
1/2 clove(s) (2g)
1/8 dash (0g)
2 tbsp (30mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
breakfast prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 2 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
1 1/3 dash, ground (0g)
1 tbsp (14g)
1/3 tsp (2g)
2/3 cup(s) (158mL)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
snack prep - 2 days
1. Green protein shake
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Pad thai with shrimp & egg
600 cals, 36p, 70c, 18f (per meal)
2 fruit (2" dia) (134g)
20 peanut(s) (20g)
1/2 lbs (227g)
4 tbsp (57g)
4 oz (114g)
2 clove (6g)
1 tbsp (15mL)
2 large (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook rice noodles according to package. Drain and set aside.
2
Heat the oil in a skillet over medium heat. Add the garlic and saute until fragrant, about a minute.
3
Add the egg and scramble it until lightly set- about 30 seconds.
4
Add the shrimp and cook until the shrimp and egg are mostly done- about 3 minutes.
5
Add in the rice noodles and the Pad Thai sauce and cook for a few more minutes until heated through.
6
Transfer to a serving plate and top with crushed peanuts and lime wedges (optional).
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.