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 (2675cal, 188g protein, 196g net carbs, 105g fat, 45g fiber per day) cannot be customized.
Day 1
2700cal, 195g protein, 198g net carbs, 110g fat, 38g fiber
2 muffins (193cal, 14p, 2c, 14f)
1 bar (245cal, 20p, 26c, 5f)
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
1 cup(s) (95cal, 1p, 18c, 0f)
6 crisps (61cal, 1p, 10c, 2f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 1/2 serving(s) (735cal, 73p, 76c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2675cal, 194g protein, 243g net carbs, 82g fat, 46g fiber
2 muffins (193cal, 14p, 2c, 14f)
1 bar (245cal, 20p, 26c, 5f)
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
6 crisps (61cal, 1p, 10c, 2f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 1/2 serving(s) (735cal, 73p, 76c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2650cal, 170g protein, 227g net carbs, 99g fat, 45g fiber
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 bar(s) (204cal, 10p, 12c, 12f)
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2675cal, 180g protein, 195g net carbs, 108g fat, 49g fiber
2 burger(s) (660cal, 22p, 100c, 9f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 bar(s) (204cal, 10p, 12c, 12f)
10 oz (670cal, 58p, 2c, 47f)
1/2 serving(s) (178cal, 3p, 23c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2625cal, 195g protein, 174g net carbs, 105g fat, 53g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
4 oz (295cal, 24p, 8c, 15f)
2 serving(s) (170cal, 2p, 24c, 4f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2625cal, 195g protein, 174g net carbs, 105g fat, 53g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
4 oz (295cal, 24p, 8c, 15f)
2 serving(s) (170cal, 2p, 24c, 4f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2700cal, 190g protein, 157g net carbs, 130g fat, 32g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
10 oz (642cal, 58p, 0c, 46f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (60 items)
Spices and Herbs
Black pepper
4 g (4g)
Salt
1/2 oz (15g)
Garlic powder
1/2 tsp (2g)
Mustard
1 tbsp (15g)
Onion powder
1 tsp (3g)
Thyme, dried
1/2 tsp, leaves (0g)
Chili powder
1/2 tbsp (4g)
Ground cumin
3 g (3g)
Finfish and Shellfish Products
Shrimp, raw
1 1/4 lbs (568g)
Salmon
1 1/4 lbs (567g)
Canned tuna
2 1/2 can (430g)
Vegetables and Vegetable Products
Frozen broccoli
1 1/2 lbs (666g)
Onion
2 medium (2-1/2" dia) (206g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (444g)
Fresh parsley
6 tbsp chopped (23g)
Raw celery
2 stalk, small (5" long) (34g)
Ketchup
1/4 cup (62g)
Red potatoes
3/4 potato medium (2-1/4" to 3-1/4" dia) (160g)
Garlic
1 1/2 clove (5g)
Romaine lettuce
2 leaf inner (12g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Carrots
14 1/2 medium (881g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/4 pouch (~5.6 oz) (198g)
Fats and Oils
Olive oil
1 oz (30mL)
Oil
2 1/2 oz (74mL)
Fruits and Fruit Juices
Lime juice
1 1/2 fl oz (43mL)
Avocados
3 avocado(s) (603g)
Orange
7 orange (1078g)
Blueberries
1 cup (148g)
Lemon juice
1/2 fl oz (17mL)
Lemon
3/8 large (35g)
Beverages
Water
19 1/3 cup(s) (4581mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Protein bar (20g protein)
2 bar (100g)
Baked chips, any flavor
12 crips (28g)
Sriracha chili sauce
1 tbsp (15g)
Meatless chik'n tenders
10 2/3 pieces (272g)
Mixed greens
2 1/2 cup (75g)
Dairy and Egg Products
Eggs
15 1/2 medium (683g)
Cheddar cheese
1/3 cup, shredded (38g)
Butter
3/4 stick (89g)
Cheese
3 slice (1 oz each) (84g)
Nonfat greek yogurt, plain
10 tbsp (175g)
String cheese
4 stick (112g)
Whole milk
1 1/2 cup (360mL)
Baked Products
Bread
14 oz (400g)
Bread crumbs
4 tbsp (27g)
Hamburger buns
2 bun(s) (102g)
Bagel
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/2 tbsp (24g)
Nut and Seed Products
Roasted cashews
1 cup, halves and whole (137g)
Legumes and Legume Products
Chickpeas, canned
2 1/2 can (1120g)
Black beans
1/2 can(s) (220g)
Tempeh
10 oz (284g)
Lentils, raw
1 cup (192g)
Roasted peanuts
1/3 cup (49g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (170g)
Quinoa, uncooked
1/3 cup (57g)
Snacks
High-protein granola bar
2 bar (80g)
Sweets
Honey
1 tbsp (21g)
dinner prep - 2 days
1. Shrimp-broccoli-rice bowl
735 cals, 73p, 76c, 12f (per meal)
5 dash, ground (1g)
5 dash (4g)
1 1/4 lbs (568g)
1 1/4 package (355g)
1 1/4 pouch (~5.6 oz) (198g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Broccoli & cheddar egg muffins
195 cals, 14p, 2c, 14f (per meal)
2 2/3 large (133g)
1/3 cup, shredded (38g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1/4 tbsp (3mL)
2/3 cup (61g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
snack prep - 2 days
1. Baked chips
60 cals, 1p, 10c, 2f (per meal)
6 crips (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
835 cals, 33p, 40c, 58f (per meal)
3 slice (96g)
1 1/2 tbsp (21g)
1 1/2 tbsp (24g)
3 slice (1 oz each) (84g)
3 slice(s), thin/small (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
675 cals, 28p, 93c, 14f (per meal)
1 1/2 small (105g)
1 tbsp (15g)
6 tbsp (105g)
1 1/2 can (672g)
3/4 cup (139g)
6 tbsp chopped (23g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
breakfast prep - 2 days
1. Smashed chickpea toast
320 cals, 19p, 35c, 6f (per meal)
4 tbsp (70g)
1 tbsp (15g)
1 tsp (2g)
2 stalk, small (5" long) (34g)
1 can (448g)
2 slice(s) (64g)
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
snack prep - 2 days
2. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 1 days
1. Crispy chik'n tenders
610 cals, 43p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Slow-baked salmon with lemon and thyme
670 cals, 58p, 2c, 47f (per meal)
10 oz (284g)
2 tsp (9mL)
1/2 tsp, leaves (0g)
3/8 large (35g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Roast potatoes
180 cals, 3p, 23c, 7f (per meal)
1/4 dash (0g)
1/4 dash, ground (0g)
1/2 dash (0g)
1 1/2 dash (1g)
3/4 potato medium (2-1/4" to 3-1/4" dia) (160g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
In a large bowl, toss the potatoes with the oil and spices. Spread the potatoes in the bottom of the prepared baking pan.
3
Bake for 25-30 minutes, or until potatoes are tender. Stir the potatoes once after about 15 minutes of baking so they brown on all sides.
4
Serve warm.
lunch prep - 1 days
1. Black bean burger
660 cals, 22p, 100c, 9f (per meal)
1/2 can(s) (220g)
1/4 medium (2-1/2" dia) (28g)
1/2 medium (22g)
1 1/2 clove (5g)
4 tbsp (27g)
1 tbsp (17g)
1/2 tbsp (4g)
1/2 tbsp (3g)
1/2 medium whole (2-3/5" dia) (62g)
2 bun(s) (102g)
2 leaf inner (12g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2
In a medium bowl, mash black beans with a fork until thick and pasty.
3
In a food processor, finely chop the onion and garlic. Then stir into mashed beans.
4
In a small bowl, stir together egg, chili powder, and cumin.
5
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
7
Serve on buns and top with lettuce, tomatoes, and ketchup or as desired.
2. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
5/8 dash (0g)
5/8 dash (0g)
1 1/4 cup (114g)
1 1/4 tbsp (18g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 3 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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.
3. Honey glazed carrots
170 cals, 2p, 24c, 4f (per meal)
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
lunch prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. 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.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
3. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
7 medium (427g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
1. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
350 cals, 19p, 32c, 13f (per meal)
1/2 dash (0g)
1/4 tsp (1mL)
1/2 dash (0g)
2 oz (57g)
1/4 avocado(s) (50g)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
3. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Simple salmon
640 cals, 58p, 0c, 46f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
2/3 dash, ground (0g)
1/2 tbsp (7g)
1 1/3 dash (1g)
1/3 cup(s) (79mL)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.