2400 calorie pescetarian meal plan
In just a few clicks, generate your own 2400 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 (2375cals, 183g protein, 198g net carbs, 81g fat 31g fiber per day) cannot be customized.
Day 1
2350cals, 158g protein, 209g net carbs, 80g fat 39g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 serving(s) (436cal, 15p, 13c, 33f)
2 cake(s) (69cal, 2p, 14c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 sub(s) (468cal, 28p, 54c, 12f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2375cals, 208g protein, 184g net carbs, 78g fat 28g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 serving(s) (436cal, 15p, 13c, 33f)
2 cake(s) (69cal, 2p, 14c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 stick(s) (83cal, 7p, 2c, 6f)
13 1/2 oz (421cal, 69p, 5c, 14f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 carrots(s) (53cal, 1p, 5c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2400cals, 158g protein, 267g net carbs, 64g fat 28g fiber per day
1 1/2 serving(s) (543cal, 16p, 77c, 15f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 container (139cal, 20p, 8c, 3f)
2 cake(s) (69cal, 2p, 14c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 stick(s) (83cal, 7p, 2c, 6f)
6 oz (443cal, 36p, 12c, 23f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2400cals, 166g protein, 244g net carbs, 69g fat 35g fiber per day
1 serving(s) (217cal, 6p, 37c, 3f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (543cal, 16p, 77c, 15f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 container (139cal, 20p, 8c, 3f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
6 oz (443cal, 36p, 12c, 23f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2400cals, 216g protein, 156g net carbs, 89g fat 24g fiber per day
1 serving(s) (217cal, 6p, 37c, 3f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2350cals, 188g protein, 165g net carbs, 93g fat 27g fiber per day
1 serving(s) (364cal, 26p, 3c, 27f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2375cals, 186g protein, 163g net carbs, 92g fat 36g fiber per day
1 serving(s) (364cal, 26p, 3c, 27f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (55 items)
Snacks
Rice cakes, any flavor
6 cake (54g)
Dairy and Egg Products
Whole milk
2 1/2 cup(s) (600mL)
String cheese
3 stick (84g)
Lowfat flavored yogurt
6 container (6 oz) (1020g)
Lowfat greek yogurt
1 cup (280g)
Butter
4 tsp (18g)
Eggs
8 large (400g)
Vegetables and Vegetable Products
Carrots
4 2/3 medium (286g)
Raw celery
10 stalk, medium (7-1/2" - 8" long) (400g)
Romaine lettuce
1 hearts (500g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (214g)
Red bell pepper
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
Garlic
4 1/2 clove(s) (14g)
Onion
3/8 medium (2-1/2" dia) (41g)
Bell pepper
1 large (164g)
Ketchup
2/3 cup (193g)
Collard greens
3/4 lbs (340g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Legumes and Legume Products
Peanut butter
1/2 cup (128g)
Lentils, raw
2/3 cup (128g)
Kidney beans
3/4 can (336g)
Tempeh
3/4 lbs (340g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Pasta sauce
4 tbsp (65g)
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Beverages
Water
20 cup(s) (4754mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fats and Oils
Salad dressing
1 1/2 tbsp (23mL)
Oil
2 1/4 oz (68mL)
Olive oil
2 tbsp (31mL)
Other
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 tsp (1g)
Sub roll(s)
1 roll(s) (85g)
Protein greek yogurt, flavored
2 container (300g)
Cottage cheese & fruit cup
2 container (340g)
Vegan chik'n nuggets
24 nuggets (516g)
Meatless chik'n tenders
21 1/3 pieces (544g)
Spices and Herbs
Salt
1/2 tbsp (8g)
Cajun seasoning
1 1/2 tbsp (10g)
Cinnamon
2 tsp (5g)
Black pepper
1 tsp, ground (2g)
Finfish and Shellfish Products
Cod, raw
13 1/2 oz (383g)
Tilapia, raw
1 lbs (448g)
Canned tuna
3 packet (222g)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Blackberries
1 1/2 cup (216g)
Apples
2 medium (3" dia) (364g)
Lemon juice
1 tbsp (15mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (262g)
Nut and Seed Products
Coconut milk, canned
1/2 cup (134mL)
Walnuts
4 tbsp, shelled (25g)
Breakfast Cereals
Granola
1/2 cup (45g)
Quick oats
1 cup (80g)
Sweets
Sugar
2 tbsp (26g)
snack prep - 3 days
1. Rice cake
69cal, 2p, 14c, 1f (per meal)
2 cake (18g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 3 days
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Celery and peanut butter
436cal, 15p, 13c, 33f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Vegan meatball sub
468cal, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Cajun cod
421cal, 69p, 5c, 14f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Roasted carrots
53cal, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Belizean rice & beans
543cal, 16p, 77c, 15f (per meal)
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
2 1/4 clove(s) (7g)
3/8 medium (2-1/2" dia) (41g)
3/4 cup (139g)
1/2 cup(s) (133mL)
1/2 cup (135mL)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Basic tempeh
443cal, 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. 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.
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 - 2 days
1. Blackberry & granola parfait
229cal, 18p, 17c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
217cal, 6p, 37c, 3f (per meal)
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Cottage cheese & fruit cup
131cal, 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.
lunch prep - 2 days
1. Chik'n nuggets
662cal, 37p, 62c, 27f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Broiled tilapia
680cal, 90p, 1c, 35f (per meal)
4 dash (3g)
2 tbsp (30mL)
1 lbs (448g)
4 dash, ground (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. 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. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
364cal, 26p, 3c, 27f (per meal)
1/8 cup(s) (30mL)
2 tsp (9g)
2 dash, ground (1g)
2 dash (2g)
4 large (200g)
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Blackberries
35cal, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
609cal, 43p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Garlic collard greens
120cal, 5p, 4c, 6f (per meal)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
snack prep - 2 days
1. Tuna cucumber bites
173cal, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
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.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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. Celery sticks
13cal, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.