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 (2875cals, 203g protein, 225g net carbs, 109g fat 48g fiber per day) cannot be customized.
Day 1
2900cals, 186g protein, 244g net carbs, 112g fat 45g fiber per day
1/2 serving(s) (169cal, 16p, 18c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (731cal, 27p, 89c, 27f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 container (139cal, 20p, 8c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2900cals, 186g protein, 244g net carbs, 112g fat 45g fiber per day
1/2 serving(s) (169cal, 16p, 18c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (731cal, 27p, 89c, 27f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 container (139cal, 20p, 8c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2875cals, 186g protein, 260g net carbs, 95g fat 57g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
2 clementine(s) (78cal, 1p, 15c, 0f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 1/2 serving(s) (793cal, 30p, 89c, 26f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 bar(s) (204cal, 10p, 12c, 12f)
8 oz (297cal, 40p, 0c, 15f)
2 serving(s) (145cal, 3p, 8c, 9f)
1 2/3 serving(s) (417cal, 6p, 58c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2875cals, 186g protein, 260g net carbs, 95g fat 57g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
2 clementine(s) (78cal, 1p, 15c, 0f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 1/2 serving(s) (793cal, 30p, 89c, 26f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 bar(s) (204cal, 10p, 12c, 12f)
8 oz (297cal, 40p, 0c, 15f)
2 serving(s) (145cal, 3p, 8c, 9f)
1 2/3 serving(s) (417cal, 6p, 58c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2900cals, 212g protein, 217g net carbs, 108g fat 50g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
2 clementine(s) (78cal, 1p, 15c, 0f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 tofu planks (349cal, 25p, 12c, 22f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (576cal, 15p, 61c, 29f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2875cals, 206g protein, 171g net carbs, 136g fat 37g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 tofu planks (349cal, 25p, 12c, 22f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (576cal, 15p, 61c, 29f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2900cals, 261g protein, 181g net carbs, 104g fat 46g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
16 oz (596cal, 90p, 1c, 26f)
1 serving(s) (174cal, 12p, 25c, 1f)
4 carrots(s) (211cal, 3p, 20c, 10f)
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 2/3 serving(s) (725cal, 31p, 92c, 16f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (58 items)
Vegetables and Vegetable Products
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1292g)
Garlic
12 clove(s) (36g)
Onion
3 1/2 medium (2-1/2" dia) (376g)
Raw celery
9 1/2 stalk, medium (7-1/2" - 8" long) (380g)
Carrots
20 1/4 medium (1236g)
Fresh spinach
1 3/4 10oz package (494g)
Frozen green beans
2 2/3 cup (323g)
Kale leaves
1/3 bunch (57g)
Frozen broccoli
6 cup (546g)
Canned whole tomatoes
13 1/4 tbsp (200g)
Spices and Herbs
Fresh basil
2 2/3 tbsp, chopped (7g)
Black pepper
1/3 oz (9g)
Salt
3/4 oz (18g)
Crushed red pepper
1/4 tbsp (1g)
Ground cumin
1/4 oz (7g)
Chili powder
2 1/2 tsp (7g)
Fats and Oils
Balsamic vinaigrette
2 3/4 tbsp (41mL)
Oil
1/3 cup (83mL)
Salad dressing
1 cup (248mL)
Olive oil
1/4 lbs (115mL)
Caesar salad dressing
1/3 cup (78g)
Dairy and Egg Products
Fresh mozzarella cheese
1/3 lbs (151g)
Whole milk
6 3/4 cup(s) (1620mL)
Eggs
8 large (400g)
Parmesan cheese
3 oz (87g)
Butter
1/3 cup (78g)
Mozzarella cheese, shredded
2 oz (57g)
Legumes and Legume Products
White beans, canned
1 1/2 can(s) (659g)
Roasted peanuts
1 1/4 cup (183g)
Kidney beans
1 1/2 can (672g)
Peanut butter
5 tbsp (80g)
Lentils, raw
1 2/3 cup (320g)
Firm tofu
14 oz (397g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Pizza sauce
3 tbsp (47g)
Beverages
Water
1 1/2 gallon (5606mL)
Protein powder
20 1/2 scoop (1/3 cup ea) (636g)
Coffee, brewed
3 tbsp (44g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Sweets
Maple syrup
2 tsp (10mL)
Other
Protein greek yogurt, flavored
2 container (300g)
Mixed greens
16 1/2 cup (495g)
Ice cubes
1 cup(s) (140g)
Nutritional yeast
2 tbsp (8g)
Fruits and Fruit Juices
Banana
4 1/2 medium (7" to 7-7/8" long) (531g)
Clementines
6 fruit (444g)
Orange
3 orange (462g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Cereal Grains and Pasta
Uncooked dry pasta
13 1/3 oz (380g)
Brown rice
13 1/4 tbsp (158g)
Long-grain white rice
1/2 cup (92g)
Cornstarch
1 tbsp (8g)
Dry bulgur wheat
6 3/4 tbsp (58g)
Nut and Seed Products
Almonds
10 almond (12g)
Snacks
High-protein granola bar
2 bar (80g)
Finfish and Shellfish Products
Cod, raw
1 lbs (453g)
Tilapia, raw
1 lbs (448g)
dinner prep - 2 days
1. White bean cassoulet
577cal, 27p, 70c, 12f (per meal)
1 1/2 can(s) (659g)
3 clove(s) (9g)
1 1/2 tbsp (23mL)
3/4 cup(s) (mL)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
3 large (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mozzarella and tomato salad
322cal, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
4 tsp, chopped (4g)
4 tsp (20mL)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.33x. 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
218cal, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Coffee overnight protein oats
169cal, 16p, 18c, 3f (per meal)
3 tbsp (44g)
1/2 cup (41g)
1 scoop (1/3 cup ea) (31g)
1/4 cup(s) (60mL)
2 tsp (10mL)
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
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.
3. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 2 days
1. Spinach parmesan pasta
731cal, 27p, 89c, 27f (per meal)
1/3 cup(s) (79mL)
2 tsp, ground (5g)
4 dash (3g)
1/2 cup (50g)
1 10oz package (284g)
2 clove(s) (6g)
3 tbsp (43g)
1/2 lbs (228g)
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
1 1/4 cup cherry tomatoes (186g)
7 1/2 cup (225g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1 orange (154g)
1/2 medium (7" to 7-7/8" long) (59g)
1 scoop (1/3 cup ea) (31g)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
12 medium (732g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (15mL)
5 almond (6g)
3/4 cup, unthawed (112g)
1/2 cup(s) (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Buttery brown rice
417cal, 6p, 58c, 17f (per meal)
5 dash, ground (1g)
1 2/3 cup(s) (395mL)
5 dash (4g)
13 1/3 tbsp (158g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
3. Olive oil drizzled green beans
145cal, 3p, 8c, 9f (per meal)
4 tsp (20mL)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Spicy peanut & bean curry over rice
793cal, 30p, 89c, 26f (per meal)
1 1/2 can (672g)
1 1/2 tbsp (23mL)
1/4 tbsp (1g)
1/2 cup (92g)
3 tbsp (48g)
1 1/2 cup(s) (356mL)
3/4 tbsp (5g)
4 1/2 clove(s) (14g)
3 medium whole (2-3/5" dia) (369g)
1 1/2 medium (2-1/2" dia) (165g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat oil in a large skillet over medium heat. Add onions and garlic and saute until softened, about 10 minutes.
3
Add in tomatoes, cumin, crushed red pepper, and a hefty pinch of salt. Feel free to add more/less crushed red pepper depending on your preferred spice level. Stir and toast spices, about 1 minute.
4
Add in kidney beans, water, and peanut butter. Stir peanut butter into the water and break it apart and turn it into a sauce-like consistency. Cook for 5-8 more minutes until beans are heated through and sauce is bubbly.
5
Add rice to a plate and spoon the curry on top. Serve.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Caesar pasta salad
576cal, 15p, 61c, 29f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 cup (78g)
2 2/3 tbsp (17g)
1/3 bunch (57g)
1 tsp (5mL)
1 cup cherry tomatoes (149g)
1/3 lbs (152g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package. Drain and place in bowl and let cool completely.
2
Preheat oven to 425 F (220 C).
3
Toss tomatoes with olive oil and place on baking tray. Cook for 8-10 minutes until soft and bursting. Remove and let cool.
4
Rip kale into pieces and add to the cooled pasta.
5
Add tomatoes, salt and pepper into pasta bowl and mix.
6
Refrigerate bowl.
7
Serve with parmesan and dressing.
lunch prep - 2 days
1. Tofu parmesan
349cal, 25p, 12c, 22f (per meal)
2 oz (57g)
3 tbsp (47g)
1 tbsp (15mL)
1 tbsp (8g)
2 tbsp (8g)
14 oz (397g)
1
Preheat the oven to 450°F (230°C).
2
Slice the tofu lengthwise into flat, wide planks that resemble rectangular slabs. A 14oz (397g) block of tofu will yield two 7oz (198g) planks.
3
In a shallow plate, whisk together cornstarch, nutritional yeast, and a pinch of salt and pepper. Press the tofu planks into the mixture, ensuring all sides are fully coated.
4
Heat oil in a skillet over medium-high heat. Add the tofu and cook until golden brown and crispy, about 3-4 minutes per side.
5
Transfer the tofu planks to a baking sheet. Spread pizza sauce over each plank and sprinkle with cheese.
6
Roast in the oven until the cheese is melted and slightly crispy, about 8-10 minutes. Serve.
2. Lentils
347cal, 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. Olive oil drizzled broccoli
209cal, 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.
snack prep - 3 days
1. Protein shake (milk)
387cal, 48p, 19c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
249cal, 18p, 4c, 17f (per meal)
4 dash (1g)
4 tbsp cherry tomatoes (37g)
2 tbsp (10g)
2 cup(s) (60g)
1 tsp (5mL)
2 large (100g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
3. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 1 days
1. Pan fried tilapia
596cal, 90p, 1c, 26f (per meal)
16 oz (448g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
4 tsp (20mL)
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.
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. Serve immediately.
2. Roasted carrots
211cal, 3p, 20c, 10f (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).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Lentil chili
725cal, 31p, 92c, 16f (per meal)
1 2/3 clove(s) (5g)
1 1/4 cup(s) (mL)
6 2/3 tbsp (58g)
13 1/3 tbsp (200g)
1 dash, ground (0g)
1/4 tsp (1g)
1 1/4 tsp (3g)
2 1/2 tsp (7g)
6 2/3 tbsp (80g)
3/8 medium (2-1/2" dia) (46g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.