2700 calorie pescetarian meal plan
In just a few clicks, generate your own 2700 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 (2675cals, 184g protein, 206g net carbs, 106g fat 41g fiber per day) cannot be customized.
Day 1
2625cals, 172g protein, 245g net carbs, 88g fat 44g fiber per day
2 slice(s) (267cal, 8p, 33c, 10f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
8 oz (340cal, 45p, 1c, 17f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1 1/2 serving(s) (391cal, 5p, 54c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2625cals, 177g protein, 189g net carbs, 108g fat 46g fiber per day
2 slice(s) (267cal, 8p, 33c, 10f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
8 oz (401cal, 47p, 16c, 16f)
4 cup(s) (430cal, 14p, 16c, 30f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
5 zucchini halve(s) (480cal, 26p, 26c, 25f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2700cals, 214g protein, 198g net carbs, 97g fat 42g fiber per day
1 smoothie(s) (388cal, 29p, 42c, 7f)
1 serving(s) (57cal, 0p, 12c, 0f)
8 oz (401cal, 47p, 16c, 16f)
4 cup(s) (430cal, 14p, 16c, 30f)
1 container(s) (206cal, 17p, 18c, 6f)
1 cup(s) (115cal, 2p, 25c, 1f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2675cals, 196g protein, 239g net carbs, 87g fat 36g fiber per day
1 smoothie(s) (388cal, 29p, 42c, 7f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 container(s) (206cal, 17p, 18c, 6f)
1 cup(s) (115cal, 2p, 25c, 1f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2675cals, 174g protein, 198g net carbs, 117g fat 33g fiber per day
1/2 smoothie(s) (244cal, 14p, 30c, 6f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
10 1/2 oz tofu (566cal, 27p, 53c, 26f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 serving(s) (272cal, 11p, 38c, 7f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2775cals, 179g protein, 197g net carbs, 124g fat 36g fiber per day
1/2 smoothie(s) (244cal, 14p, 30c, 6f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 can(s) (728cal, 24p, 51c, 44f)
1 container (139cal, 20p, 8c, 3f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 serving(s) (272cal, 11p, 38c, 7f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2675cals, 177g protein, 173g net carbs, 118g fat 53g fiber per day
1/2 smoothie(s) (244cal, 14p, 30c, 6f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 can(s) (728cal, 24p, 51c, 44f)
1 container (139cal, 20p, 8c, 3f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 1/2 serving(s) (805cal, 48p, 62c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (66 items)
Beverages
Water
18 1/2 cup (4454mL)
Protein powder
18 oz (508g)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (123g)
All-purpose flour
3/4 cup(s) (94g)
Cornstarch
2 1/4 tbsp (18g)
Legumes and Legume Products
Firm tofu
15 3/4 oz (447g)
White beans, canned
3/4 can(s) (329g)
Soy sauce
1 1/2 tbsp (23mL)
Lentils, raw
3/4 cup (144g)
Chickpeas, canned
1 1/4 can (560g)
Spices and Herbs
Fresh thyme
3 dash (0g)
Paprika
3/4 tbsp (5g)
Salt
3/4 oz (20g)
Black pepper
2 tsp, ground (5g)
Fresh basil
1/2 oz (14g)
Cinnamon
3 dash (1g)
Curry powder
1 1/4 tsp (3g)
Fats and Oils
Oil
4 oz (125mL)
Olive oil
1 1/2 oz (44mL)
Salad dressing
1 tbsp (17mL)
Balsamic vinaigrette
2 oz (60mL)
Vegetables and Vegetable Products
Garlic
2 1/4 clove(s) (7g)
Onion
3/4 medium (2-1/2" dia) (83g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (713g)
Sweet potatoes
4 sweetpotato, 5" long (875g)
Carrots
5 1/2 medium (328g)
Broccoli
8 cup chopped (728g)
Zucchini
2 1/2 large (808g)
Romaine lettuce
3/4 hearts (375g)
Ketchup
2 1/2 tbsp (43g)
Raw celery
2 1/2 stalk, small (5" long) (43g)
Finfish and Shellfish Products
Tilapia, raw
2 1/2 lbs (1092g)
Fruits and Fruit Juices
Lemon juice
3 tbsp (45mL)
Fruit juice
32 fl oz (960mL)
Applesauce
2 to-go container (~4 oz) (244g)
Banana
3 1/2 medium (7" to 7-7/8" long) (413g)
Frozen strawberries
3 cup, unthawed (447g)
Raspberries
16 raspberries (30g)
Orange
3/8 fruit (2-7/8" dia) (53g)
Apples
1 1/2 medium (3" dia) (273g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (73g)
Almonds
6 1/2 oz (181g)
Sesame seeds
1/2 tbsp (5g)
Walnuts
1 cup, shelled (94g)
Sweets
Jelly
4 tsp (28g)
Sugar
1 1/2 tbsp (20g)
Dairy and Egg Products
Butter
1/3 stick (37g)
Eggs
4 large (200g)
Goat cheese
2 1/2 oz (71g)
Lowfat flavored greek yogurt
5 (5.3 oz ea) container(s) (750g)
Whole milk
2 1/2 cup(s) (600mL)
Fresh mozzarella cheese
1/2 lbs (213g)
Lowfat greek yogurt
1 cup (315g)
Nonfat greek yogurt, plain
5 tbsp (88g)
Baked Products
Bread
4 slice (128g)
Other
Nutritional yeast
4 tbsp (15g)
Ice cubes
2 cup(s) (280g)
Cacao nibs
2 tsp (7g)
Vegan chik'n nuggets
10 nuggets (215g)
Mixed greens
1 package (5.5 oz) (148g)
Sesame oil
3/4 tbsp (11mL)
Sriracha chili sauce
3/4 tbsp (11g)
Protein greek yogurt, flavored
2 container (300g)
Soups, Sauces, and Gravies
Pasta sauce
5/8 jar (24 oz) (386g)
Canned clam chowder
4 can (18.5 oz) (2076g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
1/2 lbs (227g)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Bean & tofu goulash
656cal, 37p, 65c, 19f (per meal)
1/3 lbs (149g)
3 dash (0g)
3/4 tbsp (5g)
3/4 tbsp (11mL)
3/4 clove (2g)
3/4 medium (2-1/2" dia) (83g)
3/4 can(s) (329g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. White rice
218cal, 4p, 49c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
dinner prep - 1 days
1. Broiled tilapia
340cal, 45p, 1c, 17f (per meal)
2 dash (2g)
1 tbsp (15mL)
1/2 lbs (224g)
2 dash, ground (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Sweet potato wedges
391cal, 5p, 54c, 13f (per meal)
1 tbsp (17mL)
1 1/2 sweetpotato, 5" long (315g)
3 dash, ground (1g)
1/4 tbsp (5g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 2 days
1. Toast with butter and jelly
267cal, 8p, 33c, 10f (per meal)
snack prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
2. Carrot sticks
68cal, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Pan seared breaded tilapia
401cal, 47p, 16c, 16f (per meal)
4 tsp (19g)
1/3 cup(s) (42g)
2 tsp (10mL)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
16 oz (448g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Roasted broccoli with nutritional yeast
430cal, 14p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
480cal, 26p, 26c, 25f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
3/4 hearts (375g)
3/8 medium (23g)
3/4 medium whole (2-3/5" dia) (92g)
1 tbsp (17mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
3. White rice
218cal, 4p, 49c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
dinner prep - 2 days
1. Almond crusted tilapia
529cal, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
3/8 cup(s) (52g)
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. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/4 tbsp, ground (2g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
388cal, 29p, 42c, 7f (per meal)
1 medium (7" to 7-7/8" long) (118g)
1 scoop (1/3 cup ea) (31g)
2 tbsp (30mL)
10 almond (12g)
1 1/2 cup, unthawed (224g)
1 cup(s) (140g)
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
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
snack prep - 2 days
1. Pumped up greek yogurt
206cal, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
lunch prep - 1 days
1. Chik'n nuggets
552cal, 31p, 52c, 23f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Sesame orange tofu
566cal, 28p, 53c, 26f (per meal)
3/4 tbsp (11mL)
1/2 tbsp (5g)
2 1/4 tbsp (18g)
2/3 lbs (298g)
3/4 tbsp (11g)
1 1/2 tbsp (20g)
1 1/2 tbsp (23mL)
3/8 fruit (2-7/8" dia) (53g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Caprese salad
213cal, 12p, 7c, 14f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. 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. Cheese ravioli
272cal, 11p, 38c, 7f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
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.
snack prep - 3 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 3 days
1. Apple cinnamon breakfast smoothie
244cal, 14p, 30c, 6f (per meal)
6 tbsp (105g)
2 1/2 almond (3g)
1/4 cup(s) (60mL)
1 dash (0g)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add ingredients to blender (depending on the blender you may have to chop apples/almonds into smaller pieces before blending).
2
Blend on medium-high for 30 seconds or until desired consistency.
lunch prep - 2 days
1. Clam chowder
728cal, 24p, 51c, 44f (per meal)
4 can (18.5 oz) (2076g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Curried chickpea salad
805cal, 48p, 62c, 27f (per meal)
1 1/4 can (560g)
2 1/2 oz (71g)
2 1/2 tbsp (30g)
2 1/2 stalk, small (5" long) (43g)
1 1/4 tsp (3g)
5 tbsp (88g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.