2800 calorie pescetarian meal plan
In just a few clicks, generate your own 2800 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 (2775cals, 185g protein, 242g net carbs, 102g fat 38g fiber per day) cannot be customized.
Day 1
2775cals, 184g protein, 361g net carbs, 50g fat 36g fiber per day
1 1/2 bagel(s) (361cal, 11p, 53c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
1 1/4 serving(s) (233cal, 35p, 16c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2775cals, 177g protein, 326g net carbs, 72g fat 32g fiber per day
1 1/2 bagel(s) (361cal, 11p, 53c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
1 1/4 serving(s) (233cal, 35p, 16c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
16 nuggets (882cal, 49p, 82c, 36f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2775cals, 179g protein, 146g net carbs, 148g fat 36g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2775cals, 179g protein, 146g net carbs, 148g fat 36g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2850cals, 176g protein, 192g net carbs, 132g fat 47g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2/3 serving(s) (558cal, 40p, 42c, 24f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
2 serving(s) (342cal, 18p, 25c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2725cals, 181g protein, 258g net carbs, 91g fat 42g fiber per day
2 container(s) (310cal, 25p, 33c, 8f)
1 grapefruit (119cal, 2p, 23c, 0f)
2/3 serving(s) (558cal, 40p, 42c, 24f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
2 serving(s) (342cal, 18p, 25c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2775cals, 218g protein, 267g net carbs, 76g fat 39g fiber per day
2 container(s) (310cal, 25p, 33c, 8f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (750cal, 72p, 67c, 19f)
2 roll(s) (154cal, 5p, 26c, 2f)
6 oz salmon (561cal, 39p, 17c, 34f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (60 items)
Fruits and Fruit Juices
Grapefruit
4 large (approx 4-1/2" dia) (1328g)
Fruit juice
54 fl oz (1620mL)
Dried cranberries
4 tsp (13g)
Canned pineapple
10 tbsp, chunks (113g)
Avocados
4 1/2 avocado(s) (905g)
Lemon juice
1 tbsp (15mL)
Banana
4 large (8" to 8-7/8" long) (544g)
Baked Products
Bagel
3 small bagel (3" dia) (207g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Dairy and Egg Products
Butter
1/3 cup (78g)
Romano cheese
1/4 tbsp (2g)
Low fat cottage cheese (1% milkfat)
2 1/2 cup (565g)
Parmesan cheese
1 tbsp (5g)
Heavy cream
6 tbsp (90mL)
Eggs
9 large (450g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Nonfat greek yogurt, plain
1/3 cup (93g)
Beverages
Water
23 cup(s) (5456mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Vegan sausage
1 sausage (100g)
Vegan chik'n nuggets
16 nuggets (344g)
Mixed greens
14 1/2 cup (435g)
Alfredo sauce
2/3 cup (160g)
Diced tomatoes
1/2 can(s) (210g)
Spices and Herbs
Salt
1/3 oz (9g)
Fresh basil
6 leaves (3g)
Black pepper
1/8 oz (2g)
Ground cumin
1/4 tbsp (2g)
Dried dill weed
1/4 tbsp (1g)
Legumes and Legume Products
Lentils, raw
1 3/4 cup (336g)
Fats and Oils
Raspberry walnut vinaigrette
4 tsp (19mL)
Salad dressing
1 cup (218mL)
Olive oil
3/4 tbsp (11mL)
Balsamic vinaigrette
4 tbsp (60mL)
Oil
1 1/4 tbsp (19mL)
Vegetables and Vegetable Products
Fresh spinach
3/8 10oz package (123g)
Ketchup
4 tbsp (68g)
Kale leaves
5 cup, chopped (200g)
Shallots
2 tbsp chopped (20g)
Garlic
6 clove(s) (18g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (423g)
Edamame, frozen, shelled
2 cup (236g)
Beets, precooked (canned or refrigerated)
8 beet(s) (400g)
Tomato paste
1/2 tbsp (8g)
Onion
1 1/6 medium (2-1/2" dia) (128g)
Bell pepper
3/4 medium (89g)
Canned crushed tomatoes
3/4 cup (182g)
Nut and Seed Products
Walnuts
4 tsp, chopped (10g)
Almonds
4 oz (112g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (504g)
Pesto sauce
2 2/3 tbsp (43g)
Vegetable broth
2 1/2 cup(s) (mL)
Cereal Grains and Pasta
Uncooked dry pasta
1 1/4 lbs (570g)
All-purpose flour
1/4 cup(s) (31g)
Brown rice
2/3 cup (127g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (227g)
Salmon
2 lbs (926g)
Tilapia, raw
1/2 lbs (252g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
1/4 lbs (128g)
Poultry Products
Boneless skinless chicken breast, raw
1/2 lbs (198g)
breakfast prep - 2 days
1. Small toasted bagel with butter
361cal, 11p, 53c, 11f (per meal)
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
3. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Pasta with store-bought sauce
766cal, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Cranberry spinach salad
95cal, 2p, 7c, 6f (per meal)
1/4 tbsp (2g)
4 tsp (20mL)
1/4 6oz package (43g)
4 tsp, chopped (10g)
4 tsp (13g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
snack prep - 2 days
1. Cottage cheese and pineapple
233cal, 35p, 16c, 3f (per meal)
10 tbsp, chunks (113g)
2 1/2 cup (565g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
dinner prep - 1 days
1. Chik'n nuggets
882cal, 49p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Shrimp scampi
697cal, 33p, 46c, 41f (per meal)
2 tbsp chopped (20g)
1 tbsp (5g)
1/2 cup(s) (119mL)
4 oz (114g)
6 tbsp (90mL)
4 tbsp (57g)
4 clove (12g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Simple kale salad
110cal, 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.
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. Lentils
289cal, 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.
breakfast prep - 3 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 leaves (1g)
1/2 avocado(s) (101g)
2 slice(s), thick/large (1/2" thick) (54g)
2 dash (0g)
2 large (100g)
2 dash (1g)
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 - 3 days
1. Avocado
351cal, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Almond crusted tilapia
318cal, 31p, 12c, 15f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1/4 cup(s) (31g)
Recipe has been scaled from original by 0.75x. 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. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
2 cup (236g)
4 tbsp (60mL)
8 beet(s) (400g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. Brown rice
229cal, 5p, 46c, 2f (per meal)
2/3 cup (127g)
4 dash, ground (1g)
1 1/3 cup(s) (316mL)
4 dash (3g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 2 days
1. Salmon alfredo pasta
558cal, 40p, 42c, 24f (per meal)
4 oz (114g)
2/3 cup (160g)
2 2/3 cup(s) (80g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Cook pasta according to package instructions. Set aside.
3
Place salmon skin side down on a baking sheet and season with some salt and pepper. Bake 14-16 minutes until the salmon flesh flakes.
4
Meanwhile, heat alfredo sauce in a saucepan over medium heat until it starts to bubble. Add in spinach and stir. Cook for 1-2 minutes until spinach has wilted.
5
Remove salmon from the oven and when it is cool enough to handle, cut it into large chunks.
6
Add pasta to a plate and pour the alfredo sauce over the pasta. Top with salmon and some pepper. Serve.
2. Simple mixed greens and tomato salad
265cal, 6p, 18c, 17f (per meal)
2/3 cup (158mL)
1 3/4 cup cherry tomatoes (261g)
10 1/2 cup (315g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Banana ice cream
268cal, 3p, 55c, 1f (per meal)
4 large (8" to 8-7/8" long) (544g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Add the frozen banana slices to a food processor or blender and blend. Scrape down the sides as needed and continue to blend until the bananas turn into a creamy, ice cream consistency.
2
Serve immediately for a soft-serve consistency, or transfer the banana ice cream to a container and freeze for 1-2 hours for a firmer texture.
breakfast prep - 2 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Chicken tortellini soup
750cal, 72p, 67c, 19f (per meal)
1/3 cup (93g)
1/4 lbs (128g)
1 cup, chopped (40g)
2 1/2 cup(s) (mL)
1/2 lbs (198g)
1/2 can(s) (210g)
1/2 tbsp (8g)
2 clove(s) (6g)
1/2 large (75g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put chicken breasts into a pot and cover with water. Heat to a simmer and cook for about 10-15 minutes until chicken is cooked through. Remove chicken from the water and set aside to lightly cool then shred the chicken with two forks. Set aside.
2
Meanwhile, heat oil in a large pot over medium heat, add the onion, garlic, and some salt and pepper. Cook for about 5-6 minutes until vegetables have softened somewhat.
3
Stir in tomato paste and cook for about 2 minutes.
4
Stir in diced tomatoes, shredded chicken, and broth. Bring to a simmer, reduce the heat, and cover. Simmer 15-20 minutes.
5
Spoon some broth out of the pot and place into a bowl. Stir in greek yogurt. Once greek yogurt has been fully incorporated with the broth, return the mixture to the pot and stir.
6
Stir in chopped kale and tortellini. Simmer for time listed on tortellini package. Season with salt and pepper to taste and serve.
2. Dinner roll
154cal, 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.
dinner prep - 1 days
1. Salmon & veggie one pot
561cal, 40p, 17c, 34f (per meal)
3/4 medium (89g)
1/4 tbsp (2g)
1/6 cup(s) (44mL)
3/4 tbsp (11mL)
1/4 tbsp (1g)
3/4 cup (182g)
3/4 small (53g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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.