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 (2400cal, 167g protein, 180g net carbs, 95g fat, 42g fiber per day) cannot be customized.
Day 1
2400cal, 160g protein, 119g net carbs, 121g fat, 48g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 pear(s) (113cal, 1p, 22c, 0f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 cookie(s) (249cal, 11p, 20c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2325cal, 180g protein, 154g net carbs, 90g fat, 47g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 pear(s) (113cal, 1p, 22c, 0f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 cookie(s) (249cal, 11p, 20c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2500cal, 169g protein, 159g net carbs, 115g fat, 38g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 pear(s) (113cal, 1p, 22c, 0f)
3 serving(s) (720cal, 23p, 39c, 47f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2425cal, 157g protein, 221g net carbs, 84g fat, 40g fiber
1 1/2 bagel(s) (399cal, 13p, 54c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (157cal, 11p, 4c, 11f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2400cal, 160g protein, 221g net carbs, 81g fat, 37g fiber
1 1/2 bagel(s) (399cal, 13p, 54c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 can(s) (494cal, 36p, 46c, 14f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (542cal, 26p, 61c, 15f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2400cal, 165g protein, 200g net carbs, 86g fat, 43g fiber
1 serving(s) (317cal, 10p, 29c, 17f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 serving(s) (261cal, 27p, 28c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (542cal, 26p, 61c, 15f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2425cal, 178g protein, 185g net carbs, 91g fat, 39g fiber
1 serving(s) (317cal, 10p, 29c, 17f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 serving(s) (261cal, 27p, 28c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 tortilla(s) (778cal, 52p, 54c, 34f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (65 items)
Nut and Seed Products
Almonds
5 tbsp, whole (45g)
Sesame seeds
1/2 tbsp (5g)
Sunflower kernels
1 1/3 oz (38g)
Roasted pumpkin seeds, unsalted
6 tbsp (44g)
Vegetables and Vegetable Products
Garlic
7 3/4 clove(s) (23g)
Fresh ginger
1/2 tbsp (3g)
Broccoli
3/4 cup chopped (68g)
Tomatoes
13 2/3 medium whole (2-3/5" dia) (1683g)
Kale leaves
2/3 lbs (308g)
Onion
1 medium (2-1/2" dia) (99g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Fresh green beans
2 1/4 cup 1/2" pieces (225g)
Collard greens
3/4 lbs (340g)
Carrots
1 medium (61g)
Raw celery
1 stalk, medium (7-1/2" - 8" long) (40g)
Canned crushed tomatoes
1/2 can (203g)
Fresh spinach
2 1/4 cup(s) (68g)
Cabbage
4 tbsp, shredded (18g)
Fats and Oils
Oil
2 1/2 oz (80mL)
Balsamic vinaigrette
1/3 lbs (160mL)
Olive oil
1 2/3 oz (53mL)
Legumes and Legume Products
Soy sauce
3 tbsp (45mL)
Firm tofu
3/4 lbs (354g)
Peanut butter
2 3/4 tbsp (43g)
Lentils, raw
1 1/2 cup (288g)
Other
Frozen riced cauliflower
1 cup, prepared (191g)
Mixed greens
2 3/4 package (5.5 oz) (423g)
Lentil pasta
1/3 lbs (151g)
Beverages
Water
1 1/2 gallon (5606mL)
Protein powder
14 1/3 scoop (1/3 cup ea) (444g)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Fruits and Fruit Juices
Pears
3 medium (534g)
Banana
1 2/3 medium (7" to 7-7/8" long) (197g)
Avocados
2 1/2 avocado(s) (503g)
Lime juice
2 1/2 tsp (13mL)
Watermelon
12 oz (340g)
Lemon
3/4 small (44g)
Orange
2 orange (308g)
Limes
1/2 fruit (2" dia) (34g)
Spices and Herbs
Balsamic vinegar
1 1/2 fluid ounce (45mL)
Rosemary, dried
1 tsp (1g)
Vanilla extract
1/3 tsp (2mL)
Salt
1/4 oz (7g)
Cinnamon
3/4 dash (0g)
Fresh basil
1 oz (27g)
Black pepper
1/8 oz (1g)
Cajun seasoning
1 1/2 tbsp (10g)
Oregano, dried
4 dash, leaves (1g)
Basil, dried
4 dash, leaves (0g)
Dairy and Egg Products
Eggs
23 medium (1006g)
Fresh mozzarella cheese
1/2 lbs (217g)
Butter
1 1/2 tbsp (21g)
Cream cheese
1/4 cup (65g)
Mozzarella cheese, shredded
1/2 cup (43g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/3 cup (27g)
Soups, Sauces, and Gravies
Pasta sauce
5/8 jar (24 oz) (392g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (430g)
Cod, raw
2 4oz fillet(s) (227g)
Baked Products
Naan bread
3 piece (270g)
Bagel
6 small bagel (3" dia) (414g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
6 oz (170g)
Snacks
High-protein granola bar
1 bar (40g)
Cereal Grains and Pasta
Quinoa, uncooked
1 cup (170g)
dinner prep - 1 days
1. Low carb asian tofu bowl
590 cals, 30p, 12c, 44f (per meal)
1 1/2 clove (5g)
1/2 tbsp (5g)
2 1/4 tbsp (34mL)
1/2 tbsp (3g)
3 tbsp (45mL)
1 cup, prepared (191g)
3/4 cup chopped (68g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
330 cals, 24p, 10c, 20f (per meal)
1/4 cup (68mL)
1/2 tbsp (8mL)
3 dash (0g)
3/4 cup, chopped (135g)
3 extra large (168g)
1 1/2 cup, chopped (60g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
1. Peanut butter banana oat protein cookies
250 cals, 11p, 20c, 12f (per meal)
1/3 scoop (1/3 cup ea) (10g)
1/3 tsp (2mL)
2/3 dash (0g)
2/3 dash (0g)
1/3 cup (27g)
2 2/3 tbsp (43g)
2/3 medium (7" to 7-7/8" long) (79g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C) and line a baking sheet with parchment paper.
2
Add bananas to a large bowl and mash them with the back of a fork. Add in all remaining ingredients and mix until incorporated (optional: for extra sweetness, feel free to mix in some of your favorite zero calorie sweetener).
3
Scoop about 2 tbsp of dough for each cookie and place it on the parchment paper, gently shaping it with your fingers into a round cookie shape (for serving size accuracy, form the number of cookies listed in the recipes serving details).
4
Bake 15-20 minutes. Let cool and serve.
5
Meal prep tip: store extras in an airtight container at room temperature, in the refrigerator, or in the freezer.
2. 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.
lunch prep - 2 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (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. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
snack prep - 3 days
1. Small toasted bagel with butter
240 cals, 7p, 35c, 7f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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 - 1 days
1. Green bean, beet, & pepita salad
720 cals, 23p, 39c, 47f (per meal)
6 tbsp (90mL)
6 tbsp (44g)
3 beets (2" dia, sphere) (150g)
2 1/4 cup 1/2" pieces (225g)
3 cup (90g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
dinner prep - 1 days
1. Cajun tofu
155 cals, 11p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Garlic collard greens
240 cals, 11p, 7c, 13f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
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.
lunch prep - 1 days
1. Cheese ravioli
410 cals, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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 - 2 days
1. Small toasted bagel with cream cheese
400 cals, 13p, 54c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. 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. Lentil Soup
540 cals, 26p, 61c, 15f (per meal)
1/2 medium (2-1/2" dia) (55g)
1 medium (61g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1 clove(s) (3g)
4 dash, leaves (1g)
1/2 can (203g)
1 cup (192g)
4 cup(s) (948mL)
1/4 cup(s) (8g)
4 dash (3g)
2 dash, ground (1g)
2 tbsp (30mL)
4 dash, leaves (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Caprese salad
215 cals, 12p, 7c, 14f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
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.
2. Watermelon
60 cals, 2p, 13c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 2 days
1. Flatbread margherita pizza
315 cals, 10p, 29c, 17f (per meal)
1 piece (90g)
1/2 cup (43g)
1 medium whole (2-3/5" dia) (123g)
6 leaves (3g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
3 clove(s) (9g)
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 sprinkle cheese on top, and place tomato slices over the cheese. 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
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. 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.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
snack prep - 2 days
1. Green protein shake
260 cals, 27p, 28c, 1f (per meal)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1 orange (154g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
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.
2. 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 - 1 days
1. Fish taco
780 cals, 52p, 54c, 34f (per meal)
2 tortilla (approx 7-8" dia) (98g)
2 4oz fillet(s) (227g)
1/2 avocado(s) (101g)
4 tbsp, shredded (18g)
4 tsp (9g)
1/2 fruit (2" dia) (34g)
2 tsp (10mL)
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.