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 (2100cal, 158g protein, 124g net carbs, 94g fat, 35g fiber per day) cannot be customized.
Day 1
2125cal, 151g protein, 104g net carbs, 107g fat, 35g fiber
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 container (131cal, 14p, 13c, 3f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
3/4 cup(s) (116cal, 10p, 13c, 3f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2125cal, 151g protein, 104g net carbs, 107g fat, 35g fiber
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 container (131cal, 14p, 13c, 3f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
3/4 cup(s) (116cal, 10p, 13c, 3f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2050cal, 155g protein, 147g net carbs, 83g fat, 26g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (121cal, 2p, 5c, 9f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
3/4 cup(s) (116cal, 10p, 13c, 3f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2100cal, 165g protein, 135g net carbs, 88g fat, 29g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (121cal, 2p, 5c, 9f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (387cal, 23p, 15c, 24f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2100cal, 174g protein, 121g net carbs, 85g fat, 41g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (121cal, 2p, 5c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2125cal, 166g protein, 124g net carbs, 88g fat, 42g fiber
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 container (131cal, 14p, 13c, 3f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2125cal, 142g protein, 132g net carbs, 98g fat, 39g fiber
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 container (131cal, 14p, 13c, 3f)
6 oz (257cal, 13p, 4c, 21f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (52 items)
Dairy and Egg Products
Plain lowfat yogurt
2 1/4 cup (551g)
Eggs
8 1/2 medium (376g)
Whole milk
1/4 gallon (840mL)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Butter
5 tsp (23g)
Baked Products
Crackers
12 crackers (42g)
Bread
9 slice (288g)
Fruits and Fruit Juices
Apples
3 1/2 medium (3" dia) (620g)
Orange
7 orange (1078g)
Avocados
1 2/3 avocado(s) (335g)
Lime juice
1/2 tbsp (8mL)
Fats and Oils
Oil
1/2 cup (105mL)
Olive oil
2 1/4 tbsp (34mL)
Mayonnaise
3 tbsp (45mL)
Salad dressing
1/2 cup (133mL)
Spices and Herbs
Salt
2 g (2g)
Black pepper
1/2 tsp (0g)
Apple cider vinegar
3/4 tbsp (11g)
Balsamic vinegar
1/2 tbsp (8mL)
Garlic powder
1/4 tbsp (2g)
Other
Mixed greens
7 1/3 cup (220g)
Cottage cheese & fruit cup
6 container (1020g)
Nutritional yeast
1 tsp (1g)
Vegan chik'n strips
3 oz (85g)
Vegan sausage
4 sausage (400g)
Coleslaw mix
4 cup (360g)
Vegetables and Vegetable Products
Onion
5/8 small (44g)
Tomatoes
5 medium whole (2-3/5" dia) (633g)
Brussels sprouts
2 1/4 cup (198g)
Raw celery
1 stalk, small (5" long) (17g)
Kale leaves
6 cup, chopped (240g)
Fresh spinach
2 cup(s) (60g)
Carrots
1 medium (69g)
Romaine lettuce
2 1/4 hearts (1125g)
Garlic
2 clove (6g)
Fresh parsley
1 1/2 sprigs (2g)
Finfish and Shellfish Products
Canned tuna
3 can (542g)
Nut and Seed Products
Walnuts
1/4 lbs (125g)
Sunflower kernels
3 oz (81g)
Roasted cashews
1/3 cup, halves and whole (46g)
Beverages
Water
12 cup(s) (2884mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Sweets
Maple syrup
1 tbsp (15mL)
Jelly
1 tbsp (21g)
Legumes and Legume Products
Tempeh
1 1/4 lbs (567g)
Chickpeas, canned
1/2 can (224g)
Firm tofu
6 oz (170g)
Lentils, raw
6 3/4 tbsp (80g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Hot sauce
2 tsp (10mL)
Apple cider vinegar
1/2 tbsp (0mL)
snack prep - 3 days
3. Crackers
70 cals, 1p, 9c, 3f (per meal)
12 crackers (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
lunch prep - 2 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 cup (45g)
3/8 small (26g)
1 1/2 can (258g)
6 tbsp, chopped (68g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Basic tempeh
445 cals, 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. Brussels sprout, apple & walnut side salad
255 cals, 4p, 12c, 19f (per meal)
1 1/2 cup (132g)
1/3 small (2-3/4" dia) (50g)
4 tbsp, chopped (28g)
1/2 tbsp (7g)
2 tsp (10mL)
1 1/2 tbsp (23mL)
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 2 days
1. Tuna salad sandwich
495 cals, 39p, 24c, 25f (per meal)
2 slice (64g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
5 oz (142g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Protein shake (milk)
130 cals, 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.
2. Sauteed Kale
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Brussel sprout, chik'n & apple salad
385 cals, 23p, 15c, 24f (per meal)
3 oz (85g)
3/4 cup (66g)
1/6 small (2-3/4" dia) (25g)
2 tbsp, chopped (14g)
1/4 tbsp (4g)
1 tsp (5mL)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
2. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
3. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
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. Toast with butter and jelly
200 cals, 6p, 25c, 7f (per meal)
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
dinner prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. 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.
lunch prep - 1 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.