2300 calorie pescetarian meal plan
In just a few clicks, generate your own 2300 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 (2275cals, 178g protein, 178g net carbs, 80g fat 33g fiber per day) cannot be customized.
Day 1
2325cals, 156g protein, 175g net carbs, 99g fat 27g fiber per day
1 serving(s) (186cal, 28p, 13c, 2f)
1/4 cup (183cal, 2p, 1c, 18f)
1 wrap(s) (427cal, 17p, 39c, 21f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
8 tender(s) (457cal, 32p, 41c, 18f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
1 container(s) (181cal, 8p, 32c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2250cals, 158g protein, 182g net carbs, 84g fat 36g fiber per day
1 serving(s) (186cal, 28p, 13c, 2f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
2 roll(s) (154cal, 5p, 26c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2275cals, 194g protein, 161g net carbs, 77g fat 42g fiber per day
2 serving(s) (275cal, 56p, 5c, 2f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
2 cup(s) (292cal, 37p, 6c, 9f)
1 2/3 serving(s) (264cal, 5p, 28c, 13f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
1/2 smoothie(s) (244cal, 14p, 30c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2275cals, 222g protein, 138g net carbs, 74g fat 44g fiber per day
2 serving(s) (275cal, 56p, 5c, 2f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
2 cup(s) (292cal, 37p, 6c, 9f)
1 2/3 serving(s) (264cal, 5p, 28c, 13f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
1/2 smoothie(s) (244cal, 14p, 30c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 2/3 oz (453cal, 60p, 1c, 23f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
5 beets (121cal, 4p, 20c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2275cals, 171g protein, 197g net carbs, 78g fat 26g fiber per day
1 serving(s) (313cal, 9p, 27c, 18f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
8 crisps (81cal, 1p, 14c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 2/3 oz (453cal, 60p, 1c, 23f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
5 beets (121cal, 4p, 20c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2225cals, 160g protein, 198g net carbs, 75g fat 29g fiber per day
1 serving(s) (313cal, 9p, 27c, 18f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
8 crisps (81cal, 1p, 14c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2275cals, 183g protein, 197g net carbs, 72g fat 26g fiber per day
8 crisps (81cal, 1p, 14c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (59 items)
Fruits and Fruit Juices
Raspberries
4 1/3 cup (533g)
Canned pineapple
1/2 cup, chunks (91g)
Apples
2 medium (3" dia) (364g)
Grapes
1 1/2 cup (138g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Lemon juice
4 tsp (20mL)
Dairy and Egg Products
String cheese
6 stick (168g)
Low fat cottage cheese (1% milkfat)
3 1/2 cup (791g)
Cheese
6 tbsp, shredded (42g)
Goat cheese
2 tbsp (28g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Whole milk
6 1/4 cup(s) (1500mL)
Butter
1/2 stick (51g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Lowfat greek yogurt
3/4 cup (210g)
Lowfat flavored greek yogurt
6 (5.3 oz ea) container(s) (900g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Almonds
5 3/4 oz (163g)
Other
Roasted red peppers
2 tbsp, diced (28g)
Meatless chik'n tenders
8 pieces (204g)
Vegan chik'n nuggets
16 nuggets (344g)
Protein powder, chocolate
4 scoop (1/3 cup ea) (124g)
Baked chips, any flavor
24 crips (56g)
Baked Products
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Naan bread
1 piece(s) (90g)
Fats and Oils
Balsamic vinaigrette
1/2 tbsp (8mL)
Oil
3/4 tbsp (11mL)
Olive oil
3 oz (96mL)
Salad dressing
2 1/4 tbsp (34mL)
Vegetables and Vegetable Products
Tomatoes
2 medium whole (2-3/5" dia) (253g)
Fresh spinach
1 cup(s) (30g)
Ketchup
6 tbsp (102g)
Garlic
5 3/4 clove(s) (17g)
Onion
1 medium (2-1/2" dia) (103g)
Raw celery
3/4 stalk, medium (7-1/2" - 8" long) (30g)
Carrots
2 1/2 medium (154g)
Frozen corn kernels
5 cup (665g)
Beets, precooked (canned or refrigerated)
20 beet(s) (1000g)
Romaine lettuce
1 1/2 hearts (750g)
Broccoli
1/2 cup chopped (46g)
Green pepper
1 tbsp, chopped (9g)
Legumes and Legume Products
Roasted peanuts
4 tbsp (37g)
White beans, canned
3/4 can(s) (329g)
Vegetarian burger crumbles
4 cup (400g)
Beverages
Water
17 cup (4032mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Soups, Sauces, and Gravies
Vegetable broth
3/8 cup(s) (mL)
Pizza sauce
4 tbsp (63g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
3 g (3g)
Cinnamon
2 dash (1g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (170g)
Brown rice
4 tbsp (48g)
All-purpose flour
3/8 cup(s) (52g)
Seitan
4 oz (113g)
Sweets
Cocoa powder
4 tsp (7g)
Honey
2 tbsp (42g)
Finfish and Shellfish Products
Tilapia, raw
2 1/4 lbs (1017g)
snack prep - 2 days
2. Raspberries
48cal, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Cottage cheese and pineapple
186cal, 28p, 13c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
lunch prep - 1 days
1. Spinach and goat cheese wrap
427cal, 17p, 39c, 21f (per meal)
2 tbsp, diced (28g)
1 tortilla (approx 10" dia) (72g)
1/2 tbsp (8mL)
2 tbsp, shredded (14g)
2 tbsp (28g)
4 cherry tomatoes (68g)
1 cup(s) (30g)
1
Lay the tortilla out flat, and arrange the spinach across the tortilla. Sprinkle the cherry tomatoes, goat cheese, roasted red pepper, and shredded cheese evenly across the greens. Drizzle with balsamic vinaigrette.
2
Fold the bottom of the tortilla up about 2 inches to enclose the filling, and roll the wrap tightly.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
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.
dinner prep - 2 days
1. Chik'n nuggets
441cal, 24p, 41c, 18f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. White bean cassoulet
577cal, 27p, 70c, 12f (per meal)
3/4 can(s) (329g)
1 1/2 clove(s) (5g)
3/4 tbsp (11mL)
3/8 cup(s) (mL)
3/4 medium (2-1/2" dia) (83g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1 1/2 large (108g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
3/4 tbsp (11g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
3. Buttered corn
264cal, 5p, 28c, 13f (per meal)
2 1/4 cup (302g)
2 1/4 tbsp (30g)
1/4 tsp (1g)
1/4 tsp (0g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
breakfast prep - 2 days
1. Double chocolate protein shake
275cal, 56p, 5c, 2f (per meal)
2 scoop (1/3 cup ea) (62g)
4 tbsp (70g)
2 tsp (4g)
2 cup(s) (474mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Raspberries
108cal, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 2 days
1. Apple cinnamon breakfast smoothie
244cal, 14p, 30c, 6f (per meal)
6 tbsp (105g)
2 1/2 almond (3g)
1/4 cup(s) (60mL)
1 dash (0g)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add ingredients to blender (depending on the blender you may have to chop apples/almonds into smaller pieces before blending).
2
Blend on medium-high for 30 seconds or until desired consistency.
dinner prep - 2 days
1. Broiled tilapia
453cal, 60p, 1c, 23f (per meal)
1/4 tbsp (4g)
2 2/3 tbsp (40mL)
1 1/3 lbs (597g)
1/4 tbsp, ground (2g)
4 tsp (20mL)
Recipe has been scaled from original by 0.67x. 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. Beets
121cal, 4p, 20c, 1f (per meal)
10 beet(s) (500g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
3. Buttery brown rice
125cal, 2p, 17c, 5f (per meal)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
4 tbsp (48g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
breakfast prep - 3 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 2 days
1. Flatbread broccoli pizza
313cal, 9p, 27c, 18f (per meal)
4 tbsp, shredded (28g)
1 piece(s) (90g)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
3 clove(s) (9g)
4 tbsp (63g)
1/2 cup chopped (46g)
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
1 1/2 hearts (750g)
3/4 medium (46g)
1 1/2 medium whole (2-3/5" dia) (185g)
2 1/4 tbsp (34mL)
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.
3. White rice
218cal, 4p, 49c, 0f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
snack prep - 3 days
1. Baked chips
81cal, 1p, 14c, 2f (per meal)
8 crips (19g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. 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.
dinner prep - 2 days
1. Almond crusted tilapia
529cal, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
3/8 cup(s) (52g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Beets
121cal, 4p, 20c, 1f (per meal)
10 beet(s) (500g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
lunch prep - 1 days
1. Garlic pepper seitan
342cal, 31p, 16c, 17f (per meal)
1/2 dash (0g)
1/2 tbsp (8mL)
1 dash, ground (0g)
4 oz (113g)
1 tbsp, chopped (9g)
1 1/4 clove(s) (4g)
2 tbsp, chopped (20g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Corn
370cal, 11p, 68c, 3f (per meal)
2 2/3 cup (363g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.