2900 calorie pescetarian meal plan
In just a few clicks, generate your own 2900 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 (2900cal, 197g protein, 206g net carbs, 117g fat, 60g fiber per day) cannot be customized.
Day 1
2925cal, 193g protein, 252g net carbs, 98g fat, 65g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 taco(s) (350cal, 15p, 4c, 29f)
2 container(s) (310cal, 25p, 33c, 8f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2850cal, 202g protein, 186g net carbs, 124g fat, 47g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 avocado(s) (541cal, 19p, 4c, 44f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 1/3 serving(s) (653cal, 66p, 57c, 13f)
2 cup(s) (298cal, 15p, 23c, 16f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2925cal, 182g protein, 259g net carbs, 93g fat, 83g fiber
1 sandwich(es) (283cal, 14p, 31c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 cup(s) (292cal, 37p, 6c, 9f)
1 serving(s) (263cal, 4p, 20c, 16f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
3 serving(s) (803cal, 42p, 120c, 6f)
2 serving(s) (163cal, 5p, 8c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2925cal, 182g protein, 213g net carbs, 118g fat, 70g fiber
1 sandwich(es) (283cal, 14p, 31c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2875cal, 194g protein, 228g net carbs, 111g fat, 46g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 oz (342cal, 18p, 5c, 28f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
2 serving(s) (467cal, 24p, 50c, 9f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2925cal, 218g protein, 138g net carbs, 140g fat, 59g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 oz (342cal, 18p, 5c, 28f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2925cal, 209g protein, 165g net carbs, 136g fat, 51g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
3 banana(s) (350cal, 4p, 72c, 1f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (61 items)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (252g)
Barbecue sauce
3/4 cup (215g)
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Apple cider vinegar
2 tbsp (2mL)
Other
Lentil pasta
6 oz (170g)
Protein bar (20g protein)
3 bar (150g)
Guacamole, store-bought
6 1/2 oz (185g)
Flavored quinoa mix
5/8 package (4.9 oz) (81g)
Vegan breakfast sausage patties
2 patties (76g)
Nutritional yeast
3/4 cup (45g)
Mixed greens
5 1/4 cup (158g)
Dairy and Egg Products
Whole milk
1/2 gallon (1740mL)
Butter
1/2 stick (55g)
Cheddar cheese
1/2 cup, shredded (57g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Eggs
5 large (250g)
Goat cheese
1 oz (28g)
String cheese
3 stick (84g)
Cheese
3/4 cup, shredded (85g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Baked Products
Bagel
2 1/3 medium bagel (3-1/2" to 4" dia) (243g)
English muffins
2 muffin(s) (114g)
Bread
3 slice(s) (96g)
Vegetables and Vegetable Products
Tomatoes
10 medium whole (2-3/5" dia) (1236g)
Frozen sugar snap peas
1 1/2 lbs (646g)
Kale leaves
1 1/4 cup, chopped (50g)
Cauliflower
3 head small (4" dia.) (795g)
Bell pepper
1 1/2 large (246g)
Onion
2 1/2 small (175g)
Carrots
1/2 medium (31g)
Romaine lettuce
1 hearts (500g)
Frozen corn kernels
1 2/3 cup (227g)
Fresh parsley
6 sprigs (6g)
Mushrooms
2 1/4 oz (64g)
Fruits and Fruit Juices
Applesauce
3 to-go container (~4 oz) (366g)
Pears
5 medium (890g)
Lemon juice
1/2 tbsp (8mL)
Avocados
5 avocado(s) (1005g)
Lime juice
2 tbsp (30mL)
Banana
5 medium (7" to 7-7/8" long) (590g)
Strawberries
4 cup, whole (576g)
Nut and Seed Products
Almonds
1/2 lbs (249g)
Spices and Herbs
Black pepper
1 1/2 g (2g)
Salt
11 g (11g)
Balsamic vinegar
2 tbsp (30mL)
Rosemary, dried
3 dash (0g)
Finfish and Shellfish Products
Shrimp, raw
9 1/4 oz (265g)
Smoked salmon
1 1/2 oz (42g)
Canned tuna
6 can (1032g)
Tilapia, raw
1/2 lbs (252g)
Fats and Oils
Olive oil
1 oz (30mL)
Salad dressing
2 tbsp (30mL)
Oil
3 tbsp (48mL)
Snacks
Tortilla chips
1 oz (28g)
Legumes and Legume Products
Vegetarian burger crumbles
2 cup (200g)
Chickpeas, canned
2 can (896g)
Firm tofu
1 lbs (454g)
Roasted peanuts
6 tbsp (55g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (31g)
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
dinner prep - 1 days
1. Lentil pasta
755 cals, 49p, 91c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
3. Applesauce
55 cals, 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
lunch prep - 1 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Shrimp-snap peas-quinoa bowl
655 cals, 67p, 57c, 13f (per meal)
1/4 tsp, ground (1g)
1/4 tsp (2g)
9 1/3 oz (265g)
1 3/4 tsp (9mL)
5/8 package (4.9 oz) (81g)
5/8 package (10 oz) (166g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa mix and snap peas according the 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 (or keep it separate) and serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Smoked salmon stuffed avocado
540 cals, 19p, 4c, 44f (per meal)
1/2 tsp (3mL)
1 oz (28g)
1 1/2 oz (42g)
1 avocado(s) (201g)
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
2 large (100g)
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.
breakfast prep - 2 days
1. Vegan sausage & guac sandwich
285 cals, 14p, 31c, 9f (per meal)
1 muffin(s) (57g)
2 tbsp (31g)
1 patties (38g)
1
Cook vegan sausage patty according to package instructions.
2
Spread guac inside of the english muffin. Top with cooked sausage and english muffin top. Serve.
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. 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.
2. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttered sugar snap peas
320 cals, 8p, 12c, 23f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 tbsp (27g)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Chips and guacamole
265 cals, 4p, 20c, 16f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve guacamole with the tortilla chips.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 large (246g)
3/8 small (26g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
snack prep - 2 days
1. Small toasted bagel with butter
240 cals, 7p, 35c, 7f (per meal)
lunch prep - 1 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
1 1/2 can (~19 oz) (800g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
1. Kale & eggs
95 cals, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
dinner prep - 1 days
1. Almond crusted tilapia
635 cals, 61p, 24c, 30f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
1/4 cup(s) (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
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. Corn
230 cals, 7p, 42c, 2f (per meal)
1 2/3 cup (227g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Easy chickpea salad
465 cals, 24p, 50c, 9f (per meal)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
3. Couscous
150 cals, 5p, 30c, 0f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
snack prep - 2 days
dinner prep - 2 days
1. Avocado tuna salad
980 cals, 91p, 13c, 54f (per meal)
2 1/4 avocado(s) (452g)
1 1/2 tbsp (23mL)
1/2 tsp (2g)
1/2 tsp (0g)
4 1/2 cup (135g)
1 small (79g)
4 1/2 can (774g)
1 cup, chopped (203g)
Recipe has been scaled from original by 4.5x. 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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
610 cals, 34p, 40c, 32f (per meal)
3 dash (0g)
3/4 cup (23g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.