2100 calorie pescetarian meal plan
In just a few clicks, generate your own 2100 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 (2100cals, 143g protein, 186g net carbs, 71g fat 36g fiber per day) cannot be customized.
Day 1
2050cals, 135g protein, 247g net carbs, 45g fat 30g fiber per day
1/2 serving(s) (269cal, 18p, 33c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (265cal, 24p, 4c, 17f)
1 container(s) (181cal, 8p, 32c, 2f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 serving(s) (248cal, 18p, 29c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 burger (550cal, 22p, 82c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2125cals, 152g protein, 228g net carbs, 56g fat 25g fiber per day
1/2 serving(s) (269cal, 18p, 33c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (265cal, 24p, 4c, 17f)
1 container(s) (181cal, 8p, 32c, 2f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 serving(s) (248cal, 18p, 29c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2100cals, 134g protein, 147g net carbs, 91g fat 40g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
8 tender(s) (457cal, 32p, 41c, 18f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2100cals, 133g protein, 133g net carbs, 95g fat 48g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (314cal, 22p, 7c, 22f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 1/2 serving(s) (179cal, 5p, 32c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2100cals, 145g protein, 182g net carbs, 66g fat 48g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2100cals, 139g protein, 204g net carbs, 69g fat 30g fiber per day
1 1/2 bagel(s) (399cal, 13p, 54c, 13f)
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2100cals, 161g protein, 165g net carbs, 76g fat 29g fiber per day
1 1/2 bagel(s) (399cal, 13p, 54c, 13f)
1 wrap(s) (426cal, 27p, 43c, 14f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (63 items)
Beverages
Protein powder
12 1/2 scoop (1/3 cup ea) (388g)
Water
10 1/2 cup(s) (2489mL)
Dairy and Egg Products
Whole milk
6 1/2 cup(s) (1591mL)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Cheese
1 slice (1 oz each) (28g)
Eggs
3 large (150g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Cream cheese
1/4 cup (65g)
Plain lowfat yogurt
2 cup (490g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Fruits and Fruit Juices
Peach
5 medium (2-2/3" dia) (750g)
Banana
5 medium (7" to 7-7/8" long) (590g)
Strawberries
1 cup, whole (144g)
Avocados
3/4 avocado(s) (151g)
Nectarine
3 medium (2-1/2" dia) (426g)
Lime juice
1/2 tbsp (8mL)
Lemon juice
2 tsp (10mL)
Sweets
Maple syrup
2 tsp (10mL)
Honey
2 tbsp (42g)
Spices and Herbs
Cinnamon
1 tsp (3g)
Garlic powder
5 dash (2g)
Black pepper
1/2 tsp, ground (1g)
Salt
1/2 tsp (3g)
Cajun seasoning
1 tsp (2g)
Other
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Mixed greens
2 package (5.5 oz) (297g)
Veggie burger patty
2 patty (142g)
Sub roll(s)
1 roll(s) (85g)
High fiber cereal
2 cup (120g)
Meatless chik'n tenders
8 pieces (204g)
Sweet potato chips
30 chips (43g)
Plant-based deli slices
7 slices (73g)
Finfish and Shellfish Products
Sardines, canned in oil
2 can (184g)
Canned salmon
1/2 lbs (255g)
Tilapia, raw
2/3 lbs (299g)
Vegetables and Vegetable Products
Ketchup
4 tbsp (68g)
Bell pepper
1/2 small (37g)
Onion
1/3 medium (2-1/2" dia) (35g)
Tomatoes
3 medium whole (2-3/5" dia) (388g)
Garlic
1 1/2 clove(s) (5g)
Collard greens
1/2 lbs (227g)
Potatoes
14 1/2 oz (412g)
Artichokes, canned
1 cup hearts (168g)
Romaine lettuce
1 hearts (500g)
Carrots
1/2 medium (31g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
2 slice (64g)
Naan bread
2 piece(s) (180g)
Bagel
3 small bagel (3" dia) (207g)
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Fats and Oils
Oil
2 oz (61mL)
Olive oil
2/3 oz (22mL)
Balsamic vinaigrette
6 tbsp (90mL)
Salad dressing
1 1/2 tbsp (23mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Legumes and Legume Products
Roasted peanuts
6 tbsp (55g)
Firm tofu
10 oz (284g)
Tempeh
3/4 lbs (340g)
Hummus
2 tbsp (30g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
snack prep - 2 days
1. Breakfast cereal with protein milk
248cal, 18p, 29c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 cup(s) (120mL)
1 serving (30g)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
breakfast prep - 2 days
1. Cinnamon banana protein oats
269cal, 18p, 33c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
3/8 cup(s) (90mL)
4 tbsp (20g)
1 tsp (5mL)
4 dash (1g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a microwave-safe bowl, mix together the oats, protein powder, cinnamon, maple syrup, and milk.
2
Microwave for about 1-1.5 minutes.
3
Top with banana slices.
4
Serve.
lunch prep - 2 days
1. Simple sardine salad
265cal, 24p, 4c, 17f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 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.
dinner prep - 1 days
1. Seitan philly cheesesteak
571cal, 38p, 55c, 21f (per meal)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
lunch prep - 2 days
1. Avocado egg salad sandwich
281cal, 15p, 15c, 16f (per meal)
3 large (150g)
6 tbsp cherry tomatoes (56g)
2 slice (64g)
1/2 avocado(s) (101g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Clam chowder
182cal, 6p, 13c, 11f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 3 days
1. Nectarine
70cal, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Crispy chik'n tenders
457cal, 32p, 41c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Cajun tofu
314cal, 22p, 7c, 22f (per meal)
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Homemade mashed potatoes
179cal, 5p, 32c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
3. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1 1/2 clove(s) (5g)
1 dash (1g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Salmon & artichoke salad
316cal, 25p, 15c, 14f (per meal)
1 cup cherry tomatoes (149g)
6 tbsp (90mL)
4 1/2 cup (135g)
1 cup hearts (168g)
1/2 lbs (255g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
dinner prep - 2 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Flavored rice mix
191cal, 6p, 39c, 1f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Small toasted bagel with cream cheese
399cal, 13p, 54c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
snack prep - 2 days
2. Sweet potato chips
116cal, 1p, 10c, 8f (per meal)
30 chips (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
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. Baked fries
193cal, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.