2600 calorie pescetarian meal plan
In just a few clicks, generate your own 2600 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 (2625cals, 185g protein, 214g net carbs, 98g fat 37g fiber per day) cannot be customized.
Day 1
2625cals, 186g protein, 191g net carbs, 104g fat 47g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
6 tender(s) (343cal, 24p, 31c, 14f)
1/4 cup (136cal, 0p, 31c, 0f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
1 serving(s) (282cal, 17p, 29c, 8f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2625cals, 186g protein, 191g net carbs, 104g fat 47g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
6 tender(s) (343cal, 24p, 31c, 14f)
1/4 cup (136cal, 0p, 31c, 0f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
1 serving(s) (282cal, 17p, 29c, 8f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2625cals, 196g protein, 171g net carbs, 112g fat 35g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 sandwich(es) (557cal, 22p, 27c, 38f)
1 container (139cal, 20p, 8c, 3f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 serving(s) (229cal, 18p, 17c, 8f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2600cals, 197g protein, 176g net carbs, 108g fat 32g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 can(s) (546cal, 18p, 38c, 33f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (229cal, 18p, 17c, 8f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2625cals, 181g protein, 209g net carbs, 104g fat 34g fiber per day
1 packet(s) (276cal, 10p, 38c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 can(s) (546cal, 18p, 38c, 33f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (229cal, 18p, 17c, 8f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2625cals, 172g protein, 280g net carbs, 76g fat 32g fiber per day
1 packet(s) (276cal, 10p, 38c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/4 cup (136cal, 0p, 31c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2625cals, 172g protein, 280g net carbs, 76g fat 32g fiber per day
1 packet(s) (276cal, 10p, 38c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/4 cup (136cal, 0p, 31c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (50 items)
Cereal Grains and Pasta
Quinoa, uncooked
4 tbsp (43g)
Instant couscous, flavored
1 1/6 box (5.8 oz) (192g)
Nut and Seed Products
Chia seeds
4 tsp (19g)
Roasted cashews
1 cup (148g)
Dairy and Egg Products
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Kefir, flavored
2 cup (480mL)
Whole milk
7 1/4 cup(s) (1740mL)
Butter
1/4 stick (24g)
Cheese
2 slice (1 oz each) (56g)
Eggs
4 large (200g)
Lowfat greek yogurt
1 1/2 cup (420g)
Fruits and Fruit Juices
Applesauce
2 to-go container (~4 oz) (244g)
Dried cranberries
1 cup (160g)
Lime juice
1 1/2 tbsp (23mL)
Avocados
2 3/4 avocado(s) (553g)
Peach
2 medium (2-2/3" dia) (300g)
Blackberries
3/4 cup (108g)
Lemon juice
1 tbsp (15mL)
Orange
5 orange (770g)
Other
High fiber cereal
1 1/3 cup (80g)
Meatless chik'n tenders
12 pieces (306g)
Mixed greens
8 cup (240g)
Protein greek yogurt, flavored
1 container (150g)
Cottage cheese & fruit cup
4 container (680g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1 tbsp (4g)
Sub roll(s)
3 roll(s) (255g)
Baked Products
English muffins
1 muffin(s) (57g)
Bread
4 slice (128g)
Naan bread
1 piece(s) (90g)
Vegetables and Vegetable Products
Ketchup
3 tbsp (51g)
Onion
1 small (79g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (188g)
Bell pepper
1 large (164g)
Beverages
Water
19 1/2 cup(s) (4622mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (774g)
Salmon
4 2/3 fillet/s (6 oz each) (793g)
Spices and Herbs
Black pepper
1/2 tsp (0g)
Salt
1/4 oz (6g)
Rosemary, dried
1 tsp (1g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 cup (59g)
Canned clam chowder
3 can (18.5 oz) (1557g)
Pasta sauce
3/4 cup (195g)
Fats and Oils
Oil
1 tsp (5mL)
Olive oil
1/2 tbsp (8mL)
Salad dressing
1/4 cup (68mL)
Breakfast Cereals
Granola
3/4 cup (68g)
Flavored instant oatmeal
5 packet (215g)
Legumes and Legume Products
Lentils, raw
1 cup (192g)
snack prep - 2 days
1. Quinoa & chia yogurt parfait
282cal, 17p, 29c, 8f (per meal)
4 tbsp (43g)
4 tsp (19g)
2 (5.3 oz ea) container(s) (300g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to package- 2 tbsp uncooked should yield around 1/3 cup cooked. Let cool.
2
Mix together the quinoa and yogurt. Top with chia seeds.
3
Serve.
4
To make in bulk: cook quinoa all at once and store in an airtight container in the fridge. Mix with yogurt and chia seeds when serving.
2. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
breakfast prep - 2 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
2. Buttered english muffin
106cal, 2p, 13c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice english muffin through the center.
2
Optional: toast in a toaster oven for a couple minutes.
3
Spread butter on each side.
4
Serve.
3. Kefir
150cal, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
lunch prep - 2 days
1. Crispy chik'n tenders
343cal, 24p, 31c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Avocado tuna salad
764cal, 71p, 10c, 42f (per meal)
7/8 small (61g)
14 tbsp, chopped (158g)
3 1/2 can (602g)
3 1/2 cup (105g)
1/2 tsp (0g)
1/2 tsp (1g)
3 1/2 tsp (18mL)
1 3/4 avocado(s) (352g)
Recipe has been scaled from original by 3.5x. 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.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
557cal, 22p, 27c, 38f (per meal)
2 slice(s), thin/small (30g)
2 slice (1 oz each) (56g)
1 tbsp (16g)
1 tbsp (14g)
2 slice (64g)
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
3. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 2 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
3. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
snack prep - 3 days
1. Blackberry & granola parfait
229cal, 18p, 17c, 8f (per meal)
3/4 cup (108g)
3/4 cup (68g)
1 1/2 cup (420g)
Recipe has been scaled from original by 3x. 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.
dinner prep - 2 days
1. Orange & rosemary salmon
464cal, 36p, 17c, 27f (per meal)
4 dash (3g)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 orange (308g)
1 tsp (1g)
2 fillet/s (6 oz each) (340g)
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
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. Clam chowder
546cal, 18p, 38c, 33f (per meal)
3 can (18.5 oz) (1557g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. 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.
breakfast prep - 3 days
1. Instant oatmeal with milk
276cal, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
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.
3. Simple mixed greens salad
203cal, 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.
lunch prep - 2 days
1. Baked pesto salmon
538cal, 47p, 1c, 38f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Couscous
352cal, 12p, 70c, 1f (per meal)
1 1/6 box (5.8 oz) (192g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 2 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.