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 (2275cal, 160g protein, 184g net carbs, 84g fat, 33g fiber per day) cannot be customized.
Day 1
2200cal, 151g protein, 225g net carbs, 61g fat, 34g fiber
1 serving(s) (209cal, 6p, 33c, 3f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 sub(s) (571cal, 38p, 55c, 21f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 serving(s) (553cal, 51p, 53c, 7f)
1 3/4 serving(s) (247cal, 3p, 31c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2200cal, 143g protein, 231g net carbs, 57g fat, 48g fiber
1 serving(s) (209cal, 6p, 33c, 3f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 sub(s) (571cal, 38p, 55c, 21f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2250cal, 188g protein, 138g net carbs, 91g fat, 28g fiber
1 serving(s) (209cal, 6p, 33c, 3f)
2 egg(s) (142cal, 11p, 1c, 11f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2250cal, 189g protein, 140g net carbs, 91g fat, 31g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2325cal, 155g protein, 183g net carbs, 92g fat, 36g fiber
1 wrap(s) (552cal, 37p, 33c, 29f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 taco(s) (411cal, 30p, 29c, 17f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2325cal, 148g protein, 186g net carbs, 99g fat, 29g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (265cal, 24p, 4c, 17f)
1/4 cup (136cal, 0p, 31c, 0f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 pear(s) (113cal, 1p, 22c, 0f)
8 tender(s) (457cal, 32p, 41c, 18f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2325cal, 148g protein, 186g net carbs, 99g fat, 29g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (265cal, 24p, 4c, 17f)
1/4 cup (136cal, 0p, 31c, 0f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 pear(s) (113cal, 1p, 22c, 0f)
8 tender(s) (457cal, 32p, 41c, 18f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (62 items)
Snacks
Tortilla chips
1 3/4 oz (50g)
Vegetables and Vegetable Products
Tomatoes
5 medium whole (2-3/5" dia) (601g)
Frozen corn kernels
2/3 cup (88g)
Bell pepper
2/3 large (115g)
Onion
3/4 medium (2-1/2" dia) (83g)
Frozen peas
9 1/2 tbsp (80g)
Garlic
5/6 clove(s) (2g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Edamame, frozen, shelled
3/4 cup (89g)
Zucchini
1/2 medium (98g)
Raw celery
1/4 bunch (129g)
Kale leaves
2 cup, chopped (80g)
Ketchup
4 tbsp (68g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Finfish and Shellfish Products
Shrimp, raw
10 oz (284g)
Canned tuna
5 oz (142g)
Sardines, canned in oil
2 can (184g)
Legumes and Legume Products
Black beans
1/2 can(s) (220g)
Soy sauce
1 1/3 tbsp (18mL)
Tempeh
3/4 lbs (340g)
Hummus
10 tbsp (150g)
Roasted peanuts
1 cup (146g)
Cereal Grains and Pasta
Brown rice
1 cup (171g)
Long-grain white rice
1/2 cup (85g)
Seitan
6 oz (170g)
Spices and Herbs
Chili powder
5 dash (2g)
Vanilla extract
1 tbsp (15mL)
Salt
5 g (5g)
Black pepper
1 1/2 g (1g)
Balsamic vinegar
2 tsp (10mL)
Rosemary, dried
4 dash (1g)
Fats and Oils
Oil
2 1/3 oz (71mL)
Salad dressing
1 cup (248mL)
Olive oil
2 1/2 tsp (12mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Mayonnaise
1 1/2 tbsp (23mL)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Blueberries
3/4 cup (111g)
Pears
3 medium (534g)
Banana
2 medium (7" to 7-7/8" long) (236g)
Dried cranberries
1/2 cup (80g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Beverages
Water
14 3/4 cup (3533mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 1/2 cup(s) (122g)
Sweets
Maple syrup
1 tbsp (15mL)
Dairy and Egg Products
Eggs
17 medium (748g)
Cheese
2 slice (1 oz each) (56g)
Whole milk
2 cup (480mL)
Butter
4 tsp (20g)
Other
Baked chips, any flavor
24 crips (56g)
Mixed greens
21 cup (630g)
Sub roll(s)
2 roll(s) (170g)
Lentil pasta
1/3 lbs (151g)
Vegan sausage
4 sausage (400g)
Guacamole, store-bought
2 tbsp (31g)
Cottage cheese & fruit cup
3 container (510g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Meatless chik'n tenders
16 pieces (408g)
Baked Products
Bread
4 slice (128g)
Flour tortillas
2 1/2 tortilla (approx 7-8" dia) (121g)
dinner prep - 1 days
1. Southwest shrimp & black bean bowl
555 cals, 52p, 53c, 7f (per meal)
1/2 roma tomato (40g)
6 oz (170g)
1/2 can(s) (220g)
4 tbsp (34g)
2 2/3 tbsp (32g)
4 dash (1g)
1 tsp (5mL)
1/2 tbsp (8mL)
1 tbsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Blueberry vanilla oatmeal
210 cals, 6p, 33c, 3f (per meal)
1 1/2 cup(s) (122g)
3/4 cup (111g)
1 tbsp (15mL)
1 tbsp (15mL)
2 1/4 cup(s) (533mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
2. 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.
snack prep - 2 days
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 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 mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. White rice
110 cals, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
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
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.
dinner prep - 1 days
1. Lentil pasta
675 cals, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 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. 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.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
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. Veggie fried rice
295 cals, 11p, 38c, 10f (per meal)
2 1/2 tsp (12mL)
1 1/3 large (60g)
6 1/2 tbsp (76g)
6 1/2 tbsp (54g)
9 1/2 tbsp (80g)
1 1/3 tbsp (18mL)
5/6 clove(s) (2g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package for cooking rice. Should yield about 3 or 4 cups once cooked. Let cool.
2
Heat half of the oil in a large pan over medium heat. Add the garlic and cook for about a minute.
3
Crack the eggs in the pan and gently push them around the pan for 1 or 2 minutes until barely cooked.
4
Add the other half of the oil and the rice and let cook another few minutes. Stir frequently.
5
Add the corn, peas, and soy sauce and stir for another 1-2 minutes.
6
Remove from heat and serve.
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. Buttery brown rice
165 cals, 3p, 23c, 7f (per meal)
1 tbsp (14g)
1/3 cup (63g)
2 dash (2g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. 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 - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
dinner prep - 1 days
1. Shrimp & zucchini fajita tacos
410 cals, 30p, 29c, 17f (per meal)
1 tortilla (approx 7-8" dia) (49g)
4 oz (114g)
1/2 medium (98g)
1/4 large (41g)
1/4 medium (2-1/2" dia) (28g)
1 dash (0g)
2 tbsp (31g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prep veggies then heat a large skillet over medium heat. Add half of the oil along with the zucchini, onion, bell pepper, and a dash of salt/pepper. Saute the vegetables until somewhat softened, about 5-10 minutes.
2
Meanwhile, in a separate skillet, add the rest of the oil, along with the shrimp, chili powder, and a dash of salt/pepper. Stir until shrimp are well coated and saute until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
3
Evenly distribute the fajitas and shrimp across the tortillas. Top with guacamole and serve.
2. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
3/4 cup (89g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. Buttery white rice
120 cals, 2p, 18c, 5f (per meal)
1/2 dash, ground (0g)
1 tsp (5g)
1 dash (1g)
1/4 cup(s) (59mL)
2 tbsp (23g)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 1 days
1. Tuna salad wrap
550 cals, 37p, 33c, 29f (per meal)
5 oz (142g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
1 tortilla (approx 10" dia) (72g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over the tortilla and wrap it.
2. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
1. Celery sticks
5 cals, 0p, 1c, 0f (per meal)
3 stalk, medium (7-1/2" - 8" long) (120g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks 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.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 2 days
1. Simple sardine salad
265 cals, 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.
dinner prep - 2 days
1. Crispy chik'n tenders
455 cals, 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.
2. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
3. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.