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 (2575cal, 184g protein, 197g net carbs, 93g fat, 56g fiber per day) cannot be customized.
Day 1
2600cal, 165g protein, 289g net carbs, 64g fat, 48g fiber
3 flax jacks (311cal, 21p, 9c, 20f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
2 serving(s) (300cal, 16p, 49c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2575cal, 163g protein, 218g net carbs, 98g fat, 39g fiber
3 flax jacks (311cal, 21p, 9c, 20f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
3/4 serving(s) (548cal, 20p, 67c, 20f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2625cal, 183g protein, 227g net carbs, 77g fat, 71g fiber
1 1/4 serving(s) (271cal, 7p, 47c, 4f)
1 cup(s) (149cal, 8p, 12c, 8f)
3/4 serving(s) (548cal, 20p, 67c, 20f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
2 kiwi (94cal, 2p, 16c, 1f)
2 serving(s) (655cal, 32p, 60c, 16f)
1 2/3 cup(s) (116cal, 3p, 10c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2550cal, 174g protein, 199g net carbs, 84g fat, 78g fiber
1 1/4 serving(s) (271cal, 7p, 47c, 4f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (389cal, 16p, 32c, 19f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
2 kiwi (94cal, 2p, 16c, 1f)
2 serving(s) (655cal, 32p, 60c, 16f)
1 2/3 cup(s) (116cal, 3p, 10c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2600cal, 212g protein, 115g net carbs, 124g fat, 40g fiber
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (389cal, 16p, 32c, 19f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
2 kiwi (94cal, 2p, 16c, 1f)
7 1/2 oz (529cal, 51p, 20c, 25f)
3 serving(s) (245cal, 8p, 12c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2625cal, 212g protein, 132g net carbs, 115g fat, 54g fiber
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
7 1/2 oz (529cal, 51p, 20c, 25f)
3 serving(s) (245cal, 8p, 12c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2550cal, 180g protein, 199g net carbs, 89g fat, 60g fiber
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (61 items)
Fruits and Fruit Juices
Kiwi
10 fruit (690g)
Grapes
3 cup (276g)
Apples
2 medium (3" dia) (364g)
Lemon juice
2 1/4 tbsp (34mL)
Blackberries
3 1/3 cup (480g)
Fruit juice
8 fl oz (240mL)
Other
Sub roll(s)
2 roll(s) (170g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Dairy and Egg Products
Sliced cheese
2 slice (1 oz ea) (56g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Eggs
13 large (650g)
Whole milk
1/4 gallon (1080mL)
Kefir, flavored
2 cup (480mL)
Fresh mozzarella cheese
6 oz (170g)
Butter
2 1/4 tbsp (32g)
Parmesan cheese
3 oz (83g)
Nonfat greek yogurt, plain
1/2 cup (158g)
Legumes and Legume Products
Hummus
13 1/4 oz (375g)
Chickpeas, canned
5/8 can (261g)
Black beans
2 can(s) (878g)
Lentils, raw
2 cup (352g)
Tempeh
3/4 lbs (340g)
Spices and Herbs
Crushed red pepper
2 tsp (4g)
Ground cumin
5 1/2 g (5g)
Fresh basil
3 tbsp, chopped (8g)
Salt
1/4 oz (7g)
Black pepper
4 g (4g)
Cinnamon
2 1/2 tsp (7g)
Chipotle seasoning
1 tsp (2g)
Chili powder
2 tsp (5g)
Vegetables and Vegetable Products
Garlic
13 clove(s) (39g)
Bell pepper
4 medium (476g)
Onion
1 2/3 medium (2-1/2" dia) (187g)
Fresh parsley
2 1/3 sprigs (2g)
Tomatoes
5 medium whole (2-3/5" dia) (624g)
Cucumber
1/4 cucumber (8-1/4") (88g)
Fresh spinach
2 10oz package (596g)
Fresh cilantro
4 tbsp, chopped (12g)
Kale leaves
10 1/4 oz (290g)
Red onion
2 medium (2-1/2" dia) (220g)
Frozen sugar snap peas
4 cup (576g)
Baby carrots
24 medium (240g)
Canned whole tomatoes
2/3 cup (160g)
Fats and Oils
Oil
4 oz (120mL)
Balsamic vinaigrette
3 tbsp (46mL)
Olive oil
2 1/4 oz (71mL)
Beverages
Water
27 cup(s) (6427mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Nut and Seed Products
Flax seeds
2 tbsp (20g)
Almonds
6 oz (170g)
Mixed nuts
4 tbsp (34g)
Cereal Grains and Pasta
Instant couscous, flavored
5/8 box (5.8 oz) (96g)
Uncooked dry pasta
6 oz (171g)
All-purpose flour
3/8 cup(s) (52g)
Dry bulgur wheat
1/3 cup (47g)
Sweets
Sugar
2 1/2 tbsp (33g)
Cocoa powder
1 1/2 tbsp (8g)
Breakfast Cereals
Quick oats
1 1/4 cup (100g)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Vegetable broth
1 cup(s) (mL)
Finfish and Shellfish Products
Tilapia, raw
15 oz (420g)
dinner prep - 2 days
1. Hummus cheesesteak sub
555 cals, 22p, 57c, 22f (per meal)
1 roll(s) (85g)
1 slice (1 oz ea) (28g)
4 tbsp (62g)
4 dash (1g)
1 clove (3g)
1 medium (119g)
1/2 large (75g)
1 tsp (5mL)
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
2. Kiwi
95 cals, 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Flax jacks
310 cals, 21p, 9c, 20f (per meal)
2 tsp (10mL)
1 (5.3 oz ea) container(s) (150g)
4 large (200g)
2 tbsp (20g)
1
Add flaxseed to a food processor or blender and grind until it forms a flour-like consistency.
2
Then, in a small bowl, scramble the eggs and ground flax together with a fork. Add some salt.
3
Heat oil in a skillet over medium-low heat. Pour in some of the batter and cook for a couple minutes until bottom has browned and the center is starting to solidify. Flip and cook another couple minutes to brown and cook the other side. Remove the flax jack from the skillet and repeat with the remaining batter (if making in bulk, make the number of flax jacks listed in the recipes serving details for serving size accuracy).
4
Top with flavored greek yogurt and serve.
5
Meal prep note: flax jacks can be stored in a ziplock bag in the fridge and reheated in the microwave.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 1 days
1. Spiced chickpea tabbouleh bowl
635 cals, 27p, 98c, 7f (per meal)
1 tsp (4mL)
2 1/3 sprigs (2g)
5/8 roma tomato (47g)
1/3 cucumber (8-1/4") (88g)
1/2 tsp (1g)
1/3 tsp (1mL)
5/8 can (261g)
5/8 box (5.8 oz) (96g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Kefir
300 cals, 16p, 49c, 4f (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. Spinach parmesan pasta
550 cals, 20p, 67c, 20f (per meal)
6 oz (171g)
2 1/4 tbsp (32g)
1 1/2 clove(s) (5g)
3/4 10oz package (213g)
6 tbsp (38g)
3 dash (2g)
1/2 tbsp, ground (3g)
1/4 cup(s) (59mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
Recipe has been scaled from original by 0.38x. 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. Simple cinnamon oatmeal with water
270 cals, 7p, 47c, 4f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 3 days
1. Double chocolate protein shake
205 cals, 42p, 4c, 1f (per meal)
1 1/2 cup(s) (356mL)
1/2 tbsp (3g)
3 tbsp (53g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
6 fruit (414g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Chipotle stewed beans & greens
655 cals, 32p, 60c, 16f (per meal)
2 tbsp (30mL)
1/2 cup(s) (119mL)
4 tbsp, chopped (12g)
4 oz (113g)
1 tsp (2g)
2 can(s) (878g)
6 oz (170g)
4 clove(s) (12g)
2 medium (2-1/2" dia) (220g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat. Add only half of the onion and only half of the garlic. Cook 3-5 minutes til softened.
2
Add kale and cook 1-2 minutes until wilted.
3
Add beans, water, only half of the chipotle seasoning, and some salt and pepper. Bring to a simmer and cook until liquid reduces, 5-7 minutes.
4
In a medium bowl, add the spinach, cilantro, remaining garlic, remaining onion, and some salt and pepper. Toss.
5
Plate stewed beans next to the spinach mixture. Serve.
2. Blackberries
115 cals, 3p, 10c, 1f (per meal)
3 1/3 cup (480g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Lentil kale salad
390 cals, 16p, 32c, 19f (per meal)
1 tsp (2g)
2 cup(s) (474mL)
1 tsp (2g)
2 clove(s) (6g)
2 tbsp (30mL)
2 tbsp, slivered (14g)
2 tbsp (30mL)
3 cup, chopped (120g)
1/2 cup (96g)
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. Clam chowder
180 cals, 6p, 13c, 11f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Scrambled eggs with spinach, parmesan & tomato
375 cals, 26p, 7c, 26f (per meal)
3 large (150g)
1/2 tbsp (8mL)
3 cup(s) (90g)
3 tbsp (15g)
6 tbsp cherry tomatoes (56g)
1/4 tbsp (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
dinner prep - 2 days
1. Almond crusted tilapia
530 cals, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
3/8 cup(s) (52g)
1/3 tsp (1g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Olive oil drizzled sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
3 dash (0g)
3 dash (1g)
4 cup (576g)
2 tbsp (30mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Basic tempeh
445 cals, 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. Lentils
345 cals, 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.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
3. Carrots and hummus
125 cals, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 1 days
1. Lentil chili
580 cals, 25p, 73c, 12f (per meal)
2 tsp (10mL)
1/3 medium (2-1/2" dia) (37g)
1 1/3 clove(s) (4g)
1/3 cup (64g)
2 tsp (5g)
1 tsp (2g)
1 1/3 dash (1g)
2/3 dash, ground (0g)
2/3 cup (160g)
1/3 cup (47g)
1 cup(s) (mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
