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 (2175cals, 160g protein, 141g net carbs, 92g fat 37g fiber per day) cannot be customized.
Day 1
2225cals, 161g protein, 123g net carbs, 104g fat 38g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 patties (83cal, 9p, 3c, 3f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (215cal, 9p, 21c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2175cals, 164g protein, 109g net carbs, 103g fat 42g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 patties (83cal, 9p, 3c, 3f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2225cals, 166g protein, 146g net carbs, 96g fat 27g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 patties (83cal, 9p, 3c, 3f)
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1 container (139cal, 20p, 8c, 3f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
2 container (261cal, 28p, 26c, 5f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2200cals, 182g protein, 164g net carbs, 76g fat 31g fiber per day
1 1/2 serving(s) (384cal, 43p, 34c, 3f)
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1 container (139cal, 20p, 8c, 3f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
2 container (261cal, 28p, 26c, 5f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2125cals, 151g protein, 140g net carbs, 95g fat 27g fiber per day
1 1/2 serving(s) (384cal, 43p, 34c, 3f)
1 serving(s) (429cal, 21p, 54c, 12f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
17 1/2 oz (630cal, 39p, 29c, 40f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2175cals, 153g protein, 157g net carbs, 87g fat 39g fiber per day
1 mini muffin(s) (56cal, 4p, 0c, 4f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 serving(s) (261cal, 27p, 28c, 1f)
17 1/2 oz (630cal, 39p, 29c, 40f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2150cals, 145g protein, 150g net carbs, 84g fat 53g fiber per day
1 mini muffin(s) (56cal, 4p, 0c, 4f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 serving(s) (261cal, 27p, 28c, 1f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (57 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Mixed nuts
3/4 cup (101g)
Sunflower kernels
2 1/2 oz (71g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
Legumes and Legume Products
Peanut butter
4 oz (112g)
Soy sauce
1 tsp (5mL)
Tempeh
3/4 lbs (340g)
Firm tofu
35 oz (992g)
Fats and Oils
Oil
2 1/2 oz (78mL)
Olive oil
2 1/2 tsp (12mL)
Salad dressing
6 1/4 tbsp (94mL)
Dairy and Egg Products
Eggs
13 large (650g)
Butter
1/8 stick (5g)
Whole milk
3/8 cup(s) (96mL)
Mozzarella cheese, shredded
5 tbsp (26g)
Cheddar cheese
1 1/2 tbsp, shredded (11g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Other
Vegan breakfast sausage patties
3 patties (114g)
Vegan sausage
2 sausage (200g)
Nutritional yeast
3 g (3g)
Protein greek yogurt, flavored
2 container (300g)
Cottage cheese & fruit cup
4 container (680g)
Frozen mixed berries
1 1/2 cup (204g)
Mixed greens
5 1/4 cup (158g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (636g)
Strawberries
1 1/4 cup, whole (180g)
Lemon juice
1/2 tbsp (8mL)
Lime juice
5/6 fl oz (25mL)
Lemon
2 1/2 small (145g)
Orange
6 orange (924g)
Grapes
4 cup (368g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Baked Products
Bread
13 slice (416g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Beverages
Water
14 cup (3341mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Protein powder, vanilla
5 scoop (1/3 cup ea) (155g)
Vegetables and Vegetable Products
Lima beans, frozen
5/8 package (10 oz) (178g)
Onion
1/3 medium (2-1/2" dia) (37g)
Bell pepper
2 large (328g)
Fresh spinach
4 1/2 cup(s) (138g)
Broccoli
13 tbsp chopped (73g)
Frozen peas
3 tbsp (27g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (296g)
Spices and Herbs
Salt
1/6 oz (6g)
Black pepper
1/8 oz (2g)
Nutmeg
2/3 dash (0g)
Lemon pepper
1 1/4 tsp (3g)
Garlic powder
1/2 tbsp (4g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Uncooked dry pasta
2 oz (57g)
All-purpose flour
5 dash (2g)
Cornstarch
5 tbsp (40g)
Seitan
3 oz (85g)
Sweets
Jelly
6 tbsp (126g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
snack prep - 2 days
2. Rice cakes with peanut butter
120cal, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
breakfast prep - 3 days
1. 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.
2. Vegan breakfast sausage patties
83cal, 9p, 3c, 3f (per meal)
3 patties (114g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook patties according to package instructions. Serve.
3. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
lunch prep - 1 days
1. Chunky canned soup (creamy)
530cal, 19p, 45c, 26f (per meal)
1 1/2 can (~19 oz) (800g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Vegan sausage
536cal, 56p, 21c, 24f (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. Olive oil drizzled lima beans
215cal, 9p, 21c, 7f (per meal)
1/2 tbsp (8mL)
1/2 package (10 oz) (142g)
2 dash (2g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 1 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Brown rice
229cal, 5p, 46c, 2f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Basic tempeh
590cal, 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. Buttered lima beans
55cal, 2p, 5c, 2f (per meal)
1/4 dash, ground (0g)
4 dash (2g)
1/8 package (10 oz) (36g)
1/2 dash (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
573cal, 17p, 83c, 16f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 3 days
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
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.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
384cal, 43p, 34c, 3f (per meal)
2 1/4 cup(s) (533mL)
3 scoop (1/3 cup ea) (93g)
1 cup(s) (81g)
1 1/2 cup (204g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
lunch prep - 1 days
1. Green mac and cheese
429cal, 21p, 54c, 12f (per meal)
5/8 cup(s) (18g)
2 oz (57g)
13 tbsp chopped (73g)
3/8 cup(s) (96mL)
3 tbsp (27g)
5 tbsp (26g)
5 dash (3g)
5 dash (2g)
2/3 dash (0g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package instructions. About 5 minutes before pasta is done, add just half of the chopped broccoli to the pot. Once done, drain the pasta and broccoli and transfer to a casserole dish. Set aside.
2
Make sauce by melting butter over medium heat. Add flour and whisk until it creates a paste. Whisk in small amounts of milk at a time until all of the milk has been incorporated.
3
Bring the sauce to a boil. Stirring frequently, mix in the chopped spinach, peas, remaining broccoli, and some salt and pepper. Simmer, uncovered, on low for 5-10 minutes. While simmering, preheat oven to 400°F (200°C).
4
Turn off heat and stir cheese and nutmeg into the sauce. Season with salt and pepper to taste.
5
Optional: Transfer all or part of the sauce to a blender and blend until smooth.
6
Pour sauce over pasta. Bake 20-25 minutes until golden. Serve.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lemon pepper tofu
630cal, 39p, 29c, 40f (per meal)
35 oz (992g)
1 1/4 tsp (3g)
2 1/2 tbsp (38mL)
5 tbsp (40g)
2 1/2 small (145g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 2 days
1. Egg & cheese mini muffin
56cal, 4p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
6 large (300g)
3/4 cup cherry tomatoes (112g)
4 slice (128g)
1 avocado(s) (201g)
1 tsp (3g)
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)
snack prep - 2 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1 orange (154g)
1/2 medium (7" to 7-7/8" long) (59g)
1 scoop (1/3 cup ea) (31g)
1 cup(s) (30g)
1/4 cup(s) (59mL)
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.
dinner prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
3 oz (85g)
2 cup(s) (60g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
1 tsp (1g)
1 tsp (5mL)
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
2. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. 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.