2500 calorie pescetarian meal plan
In just a few clicks, generate your own 2500 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 (2500cals, 184g protein, 173g net carbs, 101g fat 40g fiber per day) cannot be customized.
Day 1
2500cals, 170g protein, 223g net carbs, 92g fat 27g fiber per day
14 oz tofu (754cal, 37p, 71c, 35f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 container (139cal, 20p, 8c, 3f)
2 bar(s) (408cal, 20p, 24c, 24f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2500cals, 190g protein, 173g net carbs, 100g fat 35g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2500cals, 184g protein, 140g net carbs, 115g fat 43g fiber per day
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 cup(s) (52cal, 1p, 8c, 0f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2475cals, 188g protein, 122g net carbs, 117g fat 46g fiber per day
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 cup(s) (52cal, 1p, 8c, 0f)
2 cup(s) (298cal, 15p, 23c, 16f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2475cals, 198g protein, 151g net carbs, 98g fat 51g fiber per day
1 serving(s) (150cal, 8p, 25c, 2f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (58cal, 1p, 9c, 0f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2475cals, 186g protein, 219g net carbs, 76g fat 43g fiber per day
1 serving(s) (150cal, 8p, 25c, 2f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (58cal, 1p, 9c, 0f)
8 nuggets (441cal, 24p, 41c, 18f)
2 container (261cal, 28p, 26c, 5f)
2 kiwi (94cal, 2p, 16c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2525cals, 170g protein, 185g net carbs, 109g fat 33g fiber per day
2 taco(s) (350cal, 15p, 4c, 29f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 peach(es) (198cal, 4p, 36c, 1f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (58cal, 1p, 9c, 0f)
8 nuggets (441cal, 24p, 41c, 18f)
2 container (261cal, 28p, 26c, 5f)
2 kiwi (94cal, 2p, 16c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (51 items)
Snacks
Pretzels, hard, salted
4 oz (113g)
High-protein granola bar
2 bar (80g)
Fruits and Fruit Juices
Peach
7 medium (2-2/3" dia) (1050g)
Orange
6 1/2 orange (994g)
Avocados
3 1/4 avocado(s) (653g)
Lemon
1 1/4 small (73g)
Strawberries
2 cup, whole (288g)
Lime juice
4 tsp (20mL)
Grapes
3 cup (276g)
Kiwi
4 fruit (276g)
Dairy and Egg Products
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
String cheese
3 stick (84g)
Whole milk
7 cup(s) (1680mL)
Eggs
16 large (800g)
Butter
1 tbsp (14g)
Kefir, flavored
3 cup (720mL)
Cheddar cheese
1/2 cup, shredded (57g)
Vegetables and Vegetable Products
Frozen mixed veggies
3/4 cup (101g)
Garlic
2 clove(s) (6g)
Kale leaves
3/4 lbs (333g)
Onion
1 small (70g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Bell pepper
3 large (492g)
Carrots
4 1/2 medium (275g)
Ketchup
4 tbsp (68g)
Other
Sesame oil
1 tbsp (15mL)
Sriracha chili sauce
1 tbsp (15g)
Protein greek yogurt, flavored
1 container (150g)
Vegan sausage
4 sausage (400g)
Almond flour
2 tbsp (14g)
Lentil pasta
1/2 lbs (227g)
Cottage cheese & fruit cup
4 container (680g)
Vegan chik'n nuggets
16 nuggets (344g)
Guacamole, store-bought
4 tbsp (62g)
Nut and Seed Products
Sesame seeds
2 tsp (6g)
Mixed nuts
5 tbsp (42g)
Almond butter
4 tbsp (63g)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
Legumes and Legume Products
Firm tofu
14 oz (397g)
Soy sauce
2 tbsp (30mL)
Roasted peanuts
3/4 cup (110g)
Sweets
Sugar
2 tbsp (26g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
15 2/3 oz (446g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Pasta sauce
1/2 jar (24 oz) (336g)
Baked Products
Bread
7 slice (224g)
Finfish and Shellfish Products
Canned tuna
4 can (688g)
Spices and Herbs
Salt
1 1/4 tsp (4g)
Black pepper
4 dash (0g)
Fats and Oils
Oil
1/4 cup (50mL)
snack prep - 2 days
breakfast prep - 2 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 1 days
1. Sesame orange tofu
754cal, 37p, 71c, 35f (per meal)
1 tbsp (15mL)
2 tsp (6g)
3 tbsp (24g)
14 oz (397g)
1 tbsp (15g)
2 tbsp (26g)
2 tbsp (30mL)
1/2 fruit (2-7/8" dia) (70g)
2 clove(s) (6g)
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Mixed vegetables
73cal, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Vegan sausage
536cal, 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. Simple kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
1 1/4 avocado(s) (251g)
1 1/4 small (73g)
1 1/4 bunch (213g)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/4 small (18g)
4 slice (128g)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
breakfast prep - 2 days
1. Egg in an eggplant
241cal, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
snack prep - 2 days
1. Almond protein balls
270cal, 13p, 4c, 21f (per meal)
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 3 days
1. Kale & eggs
378cal, 26p, 4c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Lentil pasta
505cal, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
snack prep - 3 days
1. Kefir
150cal, 8p, 25c, 2f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
3. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
4 1/2 medium (275g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
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.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
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.
lunch prep - 1 days
1. Cheese and guac tacos
350cal, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.