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 (2500cal, 172g protein, 238g net carbs, 72g fat, 55g fiber per day) cannot be customized.
Day 1
2525cal, 191g protein, 208g net carbs, 81g fat, 50g fiber
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 serving(s) (657cal, 36p, 70c, 19f)
2 container (261cal, 28p, 26c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2525cal, 191g protein, 208g net carbs, 81g fat, 50g fiber
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 serving(s) (657cal, 36p, 70c, 19f)
2 container (261cal, 28p, 26c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2450cal, 163g protein, 284g net carbs, 44g fat, 66g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 3/4 serving(s) (726cal, 36p, 81c, 11f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
2/3 serving(s) (176cal, 21p, 14c, 4f)
10 chips (77cal, 1p, 7c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2500cal, 166g protein, 251g net carbs, 64g fat, 67g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 3/4 serving(s) (726cal, 36p, 81c, 11f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
2/3 serving(s) (176cal, 21p, 14c, 4f)
10 chips (77cal, 1p, 7c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
3/4 serving(s) (343cal, 13p, 28c, 17f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2525cal, 159g protein, 232g net carbs, 84g fat, 52g fiber
1 2/3 serving(s) (649cal, 26p, 54c, 31f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
2/3 serving(s) (176cal, 21p, 14c, 4f)
10 chips (77cal, 1p, 7c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2500cal, 166g protein, 241g net carbs, 73g fat, 51g fiber
1 1/2 serving(s) (560cal, 24p, 50c, 19f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/3 serving(s) (425cal, 18p, 45c, 16f)
2 cup(s) (110cal, 2p, 9c, 7f)
2 roll (154cal, 5p, 26c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2500cal, 166g protein, 241g net carbs, 73g fat, 51g fiber
1 1/2 serving(s) (560cal, 24p, 50c, 19f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/3 serving(s) (425cal, 18p, 45c, 16f)
2 cup(s) (110cal, 2p, 9c, 7f)
2 roll (154cal, 5p, 26c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (54 items)
Other
Cottage cheese & fruit cup
6 container (1020g)
Sweet potato chips
30 chips (43g)
Vegetables and Vegetable Products
Cucumber
3 cucumber (8-1/4") (883g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (536g)
Zucchini
7 medium (1372g)
Tomato paste
1/3 cup (85g)
Kale leaves
8 1/4 cup, chopped (330g)
Garlic
4 1/2 clove(s) (14g)
Onion
3 medium (2-1/2" dia) (325g)
Sweet potatoes
3 sweetpotato, 5" long (665g)
Fresh ginger
1/8 slices (1" dia) (0g)
Fresh spinach
6 oz (170g)
Bell pepper
1 1/2 large (246g)
Frozen mixed veggies
2/3 10oz package (189g)
Beverages
Water
28 1/2 cup(s) (6726mL)
Protein powder
16 scoop (1/3 cup ea) (496g)
Legumes and Legume Products
Lentils, raw
2 2/3 cup (516g)
Black beans
2 1/3 can(s) (1024g)
Chickpeas, canned
1 1/2 can (728g)
Tempeh
6 oz (170g)
Fruits and Fruit Juices
Canned black olives
5 tbsp (42g)
Lemon juice
4 tbsp (61mL)
Avocados
1 1/2 avocado(s) (302g)
Pears
2 medium (356g)
Orange
5 orange (770g)
Dairy and Egg Products
Feta cheese
6 1/2 tbsp, crumbled (62g)
Eggs
12 large (600g)
Whole milk
2 cup (480mL)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Lowfat greek yogurt
2 cup (560g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Mozzarella cheese, shredded
1/3 cup (29g)
Fats and Oils
Oil
1/4 lbs (109mL)
Salad dressing
4 tbsp (60mL)
Spices and Herbs
Red wine vinegar
1 1/4 tbsp (19mL)
Dijon mustard
1 1/4 tsp (6g)
Salt
1/8 oz (4g)
Black pepper
1 tsp (1g)
Fresh basil
6 leaves (3g)
Ground cumin
1/2 oz (14g)
Turmeric, ground
1/2 dash (0g)
Curry powder
1/4 tbsp (2g)
Crushed red pepper
1/4 tbsp (2g)
Paprika
1 tbsp (7g)
Soups, Sauces, and Gravies
Pasta sauce
1 2/3 jar (24 oz) (1134g)
Pesto sauce
2 3/4 tbsp (41g)
Baked Products
Roll
10 pan, dinner, or small roll (2" square, 2" high) (280g)
Pita bread
3 1/2 pita, small (4" dia) (98g)
Naan bread
1 1/2 piece (135g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
Nut and Seed Products
Coconut milk, canned
1/8 can (59mL)
Almonds
4 oz (119g)
Finfish and Shellfish Products
Canned tuna
2 packet (148g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
1/2 lbs (227g)
dinner prep - 2 days
1. Mediterranean lentil power salad
655 cals, 36p, 70c, 19f (per meal)
1 1/4 cup slices (130g)
3 3/4 cup(s) (889mL)
1 1/4 cup (240g)
5 tbsp (42g)
6 1/2 tbsp, crumbled (62g)
10 cherry tomatoes (170g)
1 1/4 tbsp (19mL)
1 1/4 tbsp (19mL)
1 1/4 tbsp (19mL)
1 1/4 tsp (6g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a pot, cover lentils with water. Bring to a boil. Reduce heat and simmer covered for 20-30 minutes or according to package instructions. Drain and set aside to cool.
2
Combine lentils with all remaining ingredients in a large bowl. Toss until well-mixed. Season with salt/pepper to taste.
3
Serve.
2. Cottage cheese & fruit cup
260 cals, 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Eggs with tomato and avocado
490 cals, 23p, 6c, 37f (per meal)
3 slice(s), thick/large (1/2" thick) (81g)
3 large (150g)
3/4 avocado(s) (151g)
3 dash (1g)
3 dash (0g)
3 leaves (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
snack prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
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. Zoodles marinara
395 cals, 15p, 49c, 7f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
2. Dinner roll
230 cals, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 days
1. High protein scrambled eggs
295 cals, 29p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
snack prep - 3 days
1. Yogurt and cucumber
175 cals, 21p, 14c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
3. Sweet potato chips
75 cals, 1p, 7c, 5f (per meal)
30 chips (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
dinner prep - 1 days
1. Pasta with store-bought sauce
680 cals, 23p, 126c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
lunch prep - 2 days
1. Black bean & sweet potato stew
725 cals, 36p, 81c, 11f (per meal)
2 1/3 tbsp (37g)
3 1/2 tsp (18mL)
1 3/4 cup, chopped (70g)
3 1/2 tsp (18mL)
1 3/4 tsp (4g)
2 1/3 clove(s) (7g)
1 1/6 small (82g)
1 1/6 sweetpotato, 5" long (245g)
3 1/2 cup(s) (830mL)
2 1/3 can(s) (1024g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
1. Ginger coconut chickpea soup
345 cals, 13p, 28c, 17f (per meal)
1/2 dash (0g)
5/8 cup(s) (148mL)
3 tbsp (36g)
1/8 can (56mL)
1/8 can (56g)
1/4 tbsp (2g)
1/8 slices (1" dia) (0g)
1/2 clove(s) (2g)
1/8 large (19g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
breakfast prep - 3 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
dinner prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 1 days
1. Lentil kale salad
650 cals, 26p, 54c, 31f (per meal)
1 tsp (2g)
1 2/3 cup(s) (395mL)
1 tsp (2g)
1 2/3 clove(s) (5g)
5 tsp (25mL)
5 tsp, slivered (11g)
5 tsp (25mL)
2 1/2 cup, chopped (100g)
6 2/3 tbsp (80g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
2. Pita bread
115 cals, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Spanish chickpeas
560 cals, 24p, 50c, 19f (per meal)
1 1/2 tbsp (9g)
1 tbsp (7g)
1 1/2 tbsp (23mL)
1 1/2 cup(s) (356mL)
6 oz (170g)
1 1/2 can (672g)
3 tbsp (48g)
1 1/2 large (246g)
1 1/2 large (225g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
snack prep - 2 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
3. Cottage cheese & fruit cup
130 cals, 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.
dinner prep - 2 days
1. Pesto tortellini
425 cals, 18p, 45c, 16f (per meal)
1/2 lbs (227g)
2/3 dash (0g)
1/3 cup (29g)
2 2/3 tbsp (41g)
2/3 10oz package (189g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook tortellini and vegetables according to packages.
2
Mix tortellini, vegetables, pepper, and pesto together in a pan over medium heat. Stir together and cook for a couple minutes until everything is heated through.
3
Top with cheese when serving.
2. Dinner roll
155 cals, 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.
3. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.