2200 calorie pescetarian meal plan
In just a few clicks, generate your own 2200 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 (2200cal, 149g protein, 176g net carbs, 84g fat, 35g fiber per day) cannot be customized.
Day 1
2225cal, 153g protein, 233g net carbs, 65g fat, 27g fiber
1 toast(s) (161cal, 11p, 22c, 2f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
2 serving(s) (676cal, 56p, 77c, 13f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2225cal, 145g protein, 203g net carbs, 83g fat, 22g fiber
1 toast(s) (161cal, 11p, 22c, 2f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2125cal, 162g protein, 172g net carbs, 69g fat, 40g fiber
1/2 sandwich(es) (265cal, 13p, 18c, 15f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
4 serving(s) (164cal, 11p, 16c, 1f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1/2 bagel(s) (150cal, 4p, 25c, 4f)
1 container (131cal, 14p, 13c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2100cal, 141g protein, 174g net carbs, 81g fat, 30g fiber
1/2 sandwich(es) (265cal, 13p, 18c, 15f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
4 serving(s) (164cal, 11p, 16c, 1f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1/2 bagel(s) (150cal, 4p, 25c, 4f)
1 container (131cal, 14p, 13c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 serving(s) (532cal, 24p, 10c, 44f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2250cal, 147g protein, 154g net carbs, 103g fat, 28g fiber
1/2 sandwich(es) (265cal, 13p, 18c, 15f)
1 banana(s) (117cal, 1p, 24c, 0f)
4 taco(s) (700cal, 30p, 8c, 58f)
1/2 bagel(s) (150cal, 4p, 25c, 4f)
1 container (131cal, 14p, 13c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2225cal, 152g protein, 150g net carbs, 92g fat, 45g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 rice cake(s) (202cal, 4p, 32c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2200cal, 142g protein, 148g net carbs, 92g fat, 54g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 rice cake(s) (202cal, 4p, 32c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (59 items)
Cereal Grains and Pasta
Seitan
1/2 lbs (255g)
Long-grain white rice
3/4 cup (139g)
Brown rice
4 tbsp (48g)
Fats and Oils
Oil
2 oz (62mL)
Salad dressing
3 tbsp (46mL)
Balsamic vinaigrette
1 tbsp (14mL)
Mayonnaise
3/4 tbsp (11mL)
Ranch dressing
3 tbsp (45mL)
Olive oil
2 tsp (9mL)
Other
Teriyaki sauce
2 3/4 tbsp (41mL)
Sub roll(s)
1 roll(s) (85g)
Cottage cheese & fruit cup
3 container (510g)
Vegan sausage
2 sausage (200g)
Guacamole, store-bought
10 tbsp (155g)
Vegetables and Vegetable Products
Frozen mixed veggies
2/3 lbs (313g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (934g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Red onion
3/4 small (53g)
Bell pepper
2 3/4 large (447g)
Onion
1 medium (2-1/2" dia) (100g)
Frozen sugar snap peas
5 1/3 cup (768g)
Garlic
2 clove(s) (6g)
Kale leaves
6 oz (165g)
Mushrooms
1 cup, chopped (70g)
Beverages
Water
11 1/2 cup(s) (2726mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Baked Products
Bread
17 oz (480g)
Bagel
3 small bagel (3" dia) (207g)
Dairy and Egg Products
Butter
1/4 stick (33g)
Eggs
11 large (550g)
Low fat cottage cheese (1% milkfat)
2 1/2 cup (565g)
Fresh mozzarella cheese
2 oz (57g)
Cheese
1 slice (1 oz each) (28g)
Sliced cheese
1 1/2 slice (1 oz ea) (42g)
Cheddar cheese
1 cup, shredded (113g)
String cheese
2 stick (56g)
Sweets
Jelly
6 oz (172g)
Honey
2 2/3 tbsp (56g)
Spices and Herbs
Cinnamon
2 dash (1g)
Fresh basil
1 tbsp, chopped (3g)
Salt
1/4 oz (8g)
Black pepper
2 1/2 g (3g)
Garlic powder
1 tsp (3g)
Ground ginger
2 dash (0g)
Fruits and Fruit Juices
Banana
5 2/3 medium (7" to 7-7/8" long) (671g)
Nectarine
4 medium (2-1/2" dia) (568g)
Avocados
2 3/4 avocado(s) (553g)
Lime juice
1 1/2 fl oz (47mL)
Lemon
1/2 small (29g)
Legumes and Legume Products
Peanut butter
4 tbsp (64g)
Tempeh
3/4 lbs (340g)
Firm tofu
2/3 lbs (298g)
Chickpeas, canned
1 can (448g)
Soy sauce
1 tbsp (15mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tbsp (60mL)
Vegetable broth
4 cup(s) (mL)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Snacks
Rice cakes, any flavor
2 cake (18g)
dinner prep - 1 days
1. Teriyaki seitan with veggies and rice
675 cals, 56p, 77c, 13f (per meal)
6 oz (170g)
1/2 tbsp (8mL)
2 2/3 tbsp (40mL)
1/2 package (10 oz ea) (144g)
4 tbsp (46g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Banana & cottage cheese toast
160 cals, 11p, 22c, 2f (per meal)
1 dash (0g)
1/2 extra small (less than 6" long) (41g)
4 tbsp (57g)
1 slice (32g)
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
3. Toast with butter and jelly
135 cals, 4p, 17c, 5f (per meal)
snack prep - 2 days
1. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
575 cals, 17p, 83c, 16f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
dinner prep - 1 days
1. Seitan philly cheesesteak
570 cals, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
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!
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 3 days
1. Small egg and cheese sandwich on a bagel
265 cals, 13p, 18c, 15f (per meal)
1 large (50g)
1/2 small bagel (3" dia) (35g)
1/2 slice (1 oz ea) (14g)
1/4 tbsp (4mL)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small frying pan to medium-low heat.
2
Add the oil and crack the eggs onto the oiled pan.
3
Cook the eggs until the yokes reach desired doneness.
4
Toast the bagel if desired.
5
Place the eggs on one half of the bagel and place the cheese on top of the eggs.
6
Spread the mayonnaise on the other half of the bagel and place on top of the eggs and cheese.
snack prep - 3 days
1. Small toasted bagel with butter and jelly
150 cals, 4p, 25c, 4f (per meal)
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. 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. Basic tempeh
590 cals, 48p, 16c, 30f (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. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. White rice
165 cals, 3p, 37c, 0f (per meal)
1/2 cup (93g)
1 cup(s) (237mL)
4 dash (3g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Buffalo tofu
530 cals, 24p, 10c, 44f (per meal)
3 tbsp (45mL)
3/4 tbsp (11mL)
4 tbsp (59mL)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
3. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Cheese and guac tacos
700 cals, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
2 1/2 tbsp minced (38g)
2 1/2 tbsp (38mL)
1 1/4 avocado(s) (251g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tsp (9mL)
5 dash (2g)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 2 days
1. Banana peanut butter rice cake
200 cals, 4p, 32c, 5f (per meal)
1 cake (9g)
1/2 tbsp (8g)
1 medium (7" to 7-7/8" long) (118g)
1
Top the rice cake with peanut butter and banana slices.
2
After slicing the banana, if there is still some banana left, just eat it on the side.
dinner prep - 1 days
1. Tempeh & mushroom stir fry
445 cals, 33p, 49c, 8f (per meal)
1 tbsp (15mL)
1/2 large (82g)
1 cup, chopped (70g)
4 tbsp (48g)
2 dash (0g)
4 dash (2g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.