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 (2825cal, 189g protein, 236g net carbs, 102g fat, 54g fiber per day) cannot be customized.
Day 1
2875cal, 187g protein, 263g net carbs, 104g fat, 35g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 sandwich(es) (514cal, 24p, 59c, 13f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1/2 serving(s) (300cal, 12p, 43c, 7f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2825cal, 186g protein, 317g net carbs, 67g fat, 53g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 sandwich(es) (514cal, 24p, 59c, 13f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2825cal, 189g protein, 204g net carbs, 119g fat, 47g fiber
1 sandwich(es) (485cal, 16p, 53c, 19f)
3/4 cucumber (45cal, 2p, 8c, 0f)
4 stick(s) (331cal, 27p, 6c, 22f)
6 crisps (261cal, 11p, 3c, 22f)
1 bar(s) (119cal, 3p, 15c, 5f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2825cal, 189g protein, 204g net carbs, 119g fat, 47g fiber
1 sandwich(es) (485cal, 16p, 53c, 19f)
3/4 cucumber (45cal, 2p, 8c, 0f)
4 stick(s) (331cal, 27p, 6c, 22f)
6 crisps (261cal, 11p, 3c, 22f)
1 bar(s) (119cal, 3p, 15c, 5f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2850cal, 195g protein, 192g net carbs, 112g fat, 76g fiber
2 serving(s) (655cal, 32p, 60c, 16f)
1 piece(s) (262cal, 9p, 43c, 5f)
6 crisps (261cal, 11p, 3c, 22f)
1 bar(s) (119cal, 3p, 15c, 5f)
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 cup(s) (58cal, 5p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2800cal, 183g protein, 246g net carbs, 93g fat, 62g fiber
3 mini muffin(s) (168cal, 13p, 1c, 12f)
1 bar (245cal, 20p, 26c, 5f)
2 serving(s) (655cal, 32p, 60c, 16f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 serving(s) (258cal, 32p, 13c, 8f)
1/4 cup (136cal, 0p, 31c, 0f)
1 serving(s) (482cal, 18p, 40c, 25f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2800cal, 191g protein, 228g net carbs, 99g fat, 59g fiber
3 mini muffin(s) (168cal, 13p, 1c, 12f)
1 bar (245cal, 20p, 26c, 5f)
2 1/2 serving(s) (805cal, 48p, 62c, 27f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (258cal, 32p, 13c, 8f)
1/4 cup (136cal, 0p, 31c, 0f)
1 serving(s) (482cal, 18p, 40c, 25f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (60 items)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (336g)
Barbecue sauce
3/4 cup (215g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
4 oz (113g)
Vegetables and Vegetable Products
Tomatoes
1 1/4 large whole (3" dia) (228g)
Red onion
3 medium (2-1/2" dia) (316g)
Cucumber
5 cucumber (8-1/4") (1505g)
Raw celery
1/6 bunch (83g)
Onion
1/2 medium (2-1/2" dia) (55g)
Cauliflower
3 head small (4" dia.) (795g)
Frozen broccoli
8 cup (728g)
Fresh cilantro
4 tbsp, chopped (12g)
Fresh spinach
4 oz (113g)
Kale leaves
6 oz (170g)
Garlic
4 clove(s) (12g)
Dairy and Egg Products
Fresh mozzarella cheese
3 1/3 oz (95g)
Whole milk
1/2 gallon (1920mL)
Butter
2 tbsp (28g)
Eggs
7 1/2 medium (326g)
Nonfat greek yogurt, plain
3 1/2 container (578g)
Cheese
1 cup, shredded (126g)
String cheese
8 stick (224g)
Cheddar cheese
1/4 cup, shredded (32g)
Fats and Oils
Balsamic vinaigrette
5 tsp (24mL)
Oil
1 3/4 oz (54mL)
Olive oil
2 1/2 oz (83mL)
Mayonnaise
1 tbsp (15mL)
Cooking spray
2 spray(s) , about 1/3 second each (1g)
Spices and Herbs
Fresh basil
5 tsp, chopped (4g)
Red wine vinegar
3 1/2 tsp (18mL)
Dried dill weed
1 1/2 tbsp (5g)
Salt
1/2 oz (13g)
Black pepper
1/8 oz (2g)
Chipotle seasoning
1 tsp (2g)
Curry powder
1 1/4 tsp (3g)
Beverages
Water
1 1/3 gallon (5069mL)
Protein powder
16 scoop (1/3 cup ea) (496g)
Baked Products
Bagel
2 small bagel (3" dia) (138g)
Crackers
16 crackers (56g)
Bread
10 slice (320g)
Naan bread
2 piece (180g)
Fruits and Fruit Juices
Banana
5 medium (7" to 7-7/8" long) (590g)
Clementines
2 fruit (148g)
Lemon juice
1/3 cup (79mL)
Dried cranberries
1/2 cup (80g)
Other
Cottage cheese & fruit cup
4 container (680g)
Nutritional yeast
3/4 cup (45g)
Guacamole, store-bought
1/2 cup (139g)
Lentil pasta
1/3 lbs (151g)
Protein bar (20g protein)
2 bar (100g)
Curry paste
4 tsp (20g)
Mixed greens
2 1/2 oz (71g)
Legumes and Legume Products
Chickpeas, canned
2 1/4 can (1008g)
Lentils, raw
2 cup (352g)
Peanut butter
4 tbsp (64g)
Tempeh
1/2 lbs (227g)
Black beans
2 can(s) (878g)
Nut and Seed Products
Sunflower kernels
6 1/3 oz (179g)
Coconut milk, canned
1 cup (240mL)
Snacks
Small granola bar
3 bar (75g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
dinner prep - 1 days
1. Cheese tortellini
300 cals, 12p, 43c, 7f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
3. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
1/4 lbs (95g)
5 tsp (25mL)
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Small toasted bagel with butter
240 cals, 7p, 35c, 7f (per meal)
snack prep - 2 days
1. Crackers
135 cals, 2p, 18c, 6f (per meal)
16 crackers (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
515 cals, 24p, 59c, 13f (per meal)
1 stalk, medium (7-1/2" - 8" long) (40g)
1/2 medium (2-1/2" dia) (55g)
1 tbsp (15mL)
1 tbsp (15mL)
1 tsp (1g)
4 dash (3g)
4 dash, ground (1g)
6 slice (192g)
1 can (448g)
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Simple Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
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
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
3. Cottage cheese & fruit cup
260 cals, 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.
dinner prep - 1 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
breakfast prep - 3 days
snack prep - 3 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
dinner prep - 2 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Lentils
290 cals, 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.
3. Simple Greek cucumber salad
280 cals, 18p, 19c, 14f (per meal)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Grilled peanut butter and banana sandwich
485 cals, 16p, 53c, 19f (per meal)
2 slice (64g)
1 medium (7" to 7-7/8" long) (118g)
2 tbsp (32g)
1 spray(s) , about 1/3 second each (0g)
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
3. Cucumber slices
45 cals, 2p, 8c, 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 - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (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. Broccoli
60 cals, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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. 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.
breakfast prep - 2 days
1. Egg & cheese mini muffin
170 cals, 13p, 1c, 13f (per meal)
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
snack prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
2/3 cup (128g)
1 1/3 cup(s) (316mL)
1 1/3 dash (1g)
1 cup (240mL)
4 tsp (20g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Olive oil drizzled broccoli
210 cals, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
1 1/3 dash, ground (0g)
1 tbsp (14g)
1/3 tsp (2g)
2/3 cup(s) (158mL)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 1 days
1. Curried chickpea salad
805 cals, 48p, 62c, 27f (per meal)
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)
1 1/4 can (560g)
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.