Pescatarian meal plan: 7 days of fish, beans and eggs, with only three fish nights to cook
The hard part of eating pescatarian isn't giving up meat, it's that cooking fish every night is a lot of work and a lot of money. This week doesn't ask you to. You cook fish three times: a sheet pan of salmon on Day 1 (two fillets, so Day 2's lunch is already done), a pan of shrimp on Day 3 for tacos and the next day's burrito bowl, and one quick baked cod on Day 5. Two cans of tuna cover two more lunches. The rest of the protein comes from a pot of red lentil soup you make once and eat four times, a white bean pasta, eggs, Greek yogurt and edamame. Every fish here (salmon, shrimp, cod, canned light tuna) is on the FDA's lower-mercury Best Choices list. Days land between about 1,430 and 1,860 calories and 89 to 111 g of protein, which we worked out from the ingredient amounts below using USDA nutrient values.
For: New and returning pescatarians who want a realistic week of meals with fish a few times, plenty of protein, and not much cooking · ~1600 cal/day · ~103 g protein/day
Want a week like this fitted to you? Tell Cado you're pescatarian, plus how often you want fish and anything you don't eat (no shellfish, no cilantro, dairy-free), and it picks recipes that fit, swaps the fish for what's on sale or already in your freezer, shows calories and protein as your day adds up, and turns the week into one grocery list sorted by aisle that you can send to Instacart. When it's time to cook, say "Hey Cado" for the next step or a timer, hands-free.
Get this plan in CadoThe plan
Day 1
- BreakfastGreek yogurt bowl: ¾ cup nonfat Greek yogurt, ½ cup blueberries, ½ cup rolled oats, 1 tbsp chia seeds, 1 tbsp peanut butter450 cal · 29 g protein
- LunchTuna and white bean salad: a 5-oz can of light tuna, ½ cup white beans, cucumber, tomato, lemon and olive oil, with a slice of whole-wheat toast430 cal · 37 g protein
- DinnerSheet-pan salmon (about 4 oz cooked) with roasted sweet potato and a cup of broccoli; roast a second fillet for tomorrow500 cal · 32 g protein
- SnackAn apple with 2 tbsp peanut butter290 cal · 8 g protein
Day 2
- BreakfastSpinach and feta scramble (2 eggs, a handful of spinach, 1 oz feta) with 2 slices whole-wheat toast430 cal · 25 g protein
- LunchSalmon quinoa bowl: yesterday's salmon, cold, over ¾ cup quinoa with cucumber, ½ cup edamame, ¼ avocado and a splash of soy sauce560 cal · 41 g protein
- DinnerRed lentil and vegetable soup with a spoonful of Greek yogurt and 2 slices whole-wheat toast460 cal · 26 g protein
- Snack¾ cup 2% cottage cheese with ½ cup blueberries180 cal · 18 g protein
Day 3
- BreakfastOvernight oats: ½ cup rolled oats, ½ cup 2% milk, ½ cup nonfat Greek yogurt, 1 tbsp chia seeds, ½ banana390 cal · 23 g protein
- LunchRed lentil and vegetable soup with a spoonful of Greek yogurt and 2 slices whole-wheat toast (leftovers)460 cal · 26 g protein
- DinnerShrimp tacos: 4 oz seared shrimp in 3 corn tortillas with shredded cabbage, ¼ avocado and lime Greek yogurt crema; cook a second portion of shrimp for tomorrow450 cal · 35 g protein
- Snack¾ cup shelled edamame, steamed and salted140 cal · 14 g protein
Day 4
- BreakfastGreek yogurt bowl: ¾ cup nonfat Greek yogurt, ½ cup blueberries, ½ cup rolled oats, 1 tbsp chia seeds, 1 tbsp peanut butter450 cal · 29 g protein
- LunchShrimp burrito bowl: last night's shrimp over ¾ cup brown rice with ½ cup black beans, salsa and ¼ avocado500 cal · 38 g protein
- DinnerChickpea shakshuka: 2 eggs baked in spiced crushed tomatoes with ½ cup chickpeas and feta, 2 slices whole-wheat toast for dipping720 cal · 38 g protein
- Snack¼ cup hummus with a big handful of carrot sticks190 cal · 6 g protein
Day 5
- BreakfastSpinach and feta scramble (2 eggs, a handful of spinach, 1 oz feta) with 2 slices whole-wheat toast430 cal · 25 g protein
- LunchRed lentil and vegetable soup with a spoonful of Greek yogurt and 2 slices whole-wheat toast (from the freezer)460 cal · 26 g protein
- DinnerLemon-garlic baked cod (a 6-oz fillet) with a baked potato and a cup of green beans430 cal · 39 g protein
- Snack¾ cup 2% cottage cheese with ½ cup blueberries180 cal · 18 g protein
Day 6
- BreakfastOvernight oats: ½ cup rolled oats, ½ cup 2% milk, ½ cup nonfat Greek yogurt, 1 tbsp chia seeds, ½ banana390 cal · 23 g protein
- LunchTuna salad sandwich (a 5-oz can of light tuna mixed with Greek yogurt, celery and lemon) on whole-wheat bread, with carrot sticks310 cal · 34 g protein
- DinnerWhole-wheat pasta (2 oz dry) with white beans, spinach and marinara, topped with parmesan; make two servings510 cal · 24 g protein
- SnackAn apple with 2 tbsp peanut butter290 cal · 8 g protein
Day 7
- BreakfastGreek yogurt bowl: ¾ cup nonfat Greek yogurt, ½ cup blueberries, ½ cup rolled oats, 1 tbsp chia seeds, 1 tbsp peanut butter450 cal · 29 g protein
- LunchWhole-wheat pasta with white beans, spinach and marinara, topped with parmesan (leftovers)510 cal · 24 g protein
- DinnerRed lentil and vegetable soup with a mozzarella cheese toast (2 slices whole-wheat bread, 1 oz part-skim mozzarella)510 cal · 30 g protein
- Snack¾ cup shelled edamame, steamed and salted140 cal · 14 g protein
Grocery list
Seafood
- Salmon fillets, 2 (about 5 to 6 oz each)
- Peeled raw shrimp, a 1-lb bag (frozen is fine; you'll use about ¾ lb)
- Cod fillet, 1 (about 6 oz; frozen is fine)
- Canned light tuna in water, two 5-oz cans
Produce
- Baby spinach, one 10-oz container
- Carrots, a 1-lb bag
- Celery, 1 small bunch
- Yellow onions, 2
- Garlic, 1 head
- Broccoli, 1 crown
- Green beans, ½ lb
- Sweet potato, 1 medium
- Russet potato, 1 medium
- Cucumber, 1 large
- Tomato, 1
- Shredded cabbage or coleslaw mix, a small bag
- Avocado, 1
- Blueberries, 2 pints (or a 16-oz bag of frozen)
- Apples, 2
- Banana, 1
- Lemons, 2
- Lime, 1
Dairy and eggs
- Nonfat plain Greek yogurt, one 32-oz tub
- 2% cottage cheese, one 16-oz tub
- Eggs, half a dozen
- 2% milk, 1 pint
- Crumbled feta, 4 oz
- Part-skim mozzarella, a small bag (you need 1 oz)
- Parmesan, a small wedge
Frozen
- Frozen shelled edamame, one 12-oz bag
Beans, grains and bread
- Red lentils, dry, 1 cup
- White (cannellini) beans, two 15-oz cans
- Black beans, one 15-oz can
- Chickpeas, one 15-oz can
- Rolled oats, about 2½ cups
- Quinoa, a small bag (you need ⅓ cup dry)
- Brown rice, a small bag or one microwave pouch
- Whole-wheat pasta, 4 oz
- Corn tortillas, 1 small pack
- Whole-wheat bread, 1 loaf
Pantry
- Crushed tomatoes, one 28-oz can
- Marinara sauce, 1 jar
- Salsa, 1 jar
- Hummus, one 8-oz tub
- Peanut butter
- Chia seeds
- Olive oil
- Soy sauce
- Ground cumin, smoked paprika, chili flakes
Prep tips
- Make the lentil soup on Sunday or the evening of Day 1: soften 1 diced onion, 2 carrots, 2 celery stalks and 3 cloves of garlic in 1 tbsp olive oil, add 1 tsp cumin, 1 cup of rinsed red lentils, about 1¾ cups of the crushed tomatoes and 4 cups of water or vegetable broth. Simmer 20 to 25 minutes until the lentils fall apart, then stir in a big handful of spinach and salt to taste. That's four servings: Day 2 dinner and Day 3 lunch from the fridge, and freeze two for Day 5 and Day 7, since cooked leftovers keep about 3 to 4 days in the fridge.
- Roast both salmon fillets at once on Day 1: 425°F for about 12 to 15 minutes, until the fish flakes easily or reads 145°F inside, with the sweet potato (cut into cubes, it needs a 15-minute head start) and broccoli on the same pan. Chill the second fillet straight away for Day 2's lunch bowl.
- For the shrimp on Day 3, thaw the bag in a bowl of cold water for about 15 minutes, pat the shrimp dry, and sear them in a hot pan with oil, cumin, smoked paprika and salt for 1 to 2 minutes a side, until pink and opaque. Cook two portions and save one for Day 4's burrito bowl.
- Cook ⅓ cup of dry quinoa before Day 2 and a small pot of brown rice (or use a microwave pouch) before Day 4. Hard to get wrong, and both keep for several days in the fridge.
- The cod on Day 5 takes 15 minutes: lay the fillet on a lined sheet, top it with olive oil, minced garlic, lemon juice and salt, and bake at 400°F for 10 to 15 minutes depending on thickness. Microwave the potato for 5 to 8 minutes first, then finish it in the oven next to the fish.
- Stir the overnight oats together on the evenings of Day 2 and Day 5 for the next morning.
- You'll have half cans of chickpeas and black beans and part of a can of white beans left over. Toss them into a lunch salad, the soup or the pasta rather than letting them go to waste; drained beans keep 3 to 4 days in a covered container.
- Mix the lime crema for the tacos by stirring lime juice and a pinch of salt into a few spoonfuls of Greek yogurt.
Questions
What does a pescatarian eat?
Everything a vegetarian eats (vegetables, fruit, grains, beans, lentils, nuts, and usually eggs and dairy), plus fish and shellfish. No beef, pork or poultry. In practice most pescatarian weeks look like this one: fish or seafood a few times, and beans, lentils, eggs and dairy carrying the other meals.
How often should I eat fish on a pescatarian diet?
There's no fixed rule. The FDA's general advice for adults is at least 8 ounces of seafood a week on a 2,000-calorie diet, and this plan has about 29 ounces (cooked weight) across seven meals. If you're pregnant, breastfeeding or might become pregnant, the FDA recommends 8 to 12 ounces a week from its lower-mercury Best Choices list, so cut a fish meal or two and swap in the bean or egg dishes.
Which fish are lowest in mercury?
The FDA's Best Choices list includes salmon, shrimp, cod, canned light tuna, sardines, tilapia, pollock, catfish and scallops, among others. That's why this plan uses canned light tuna rather than albacore, which the FDA puts in its Good Choices group.
Can I get enough protein as a pescatarian?
Easily, if each meal has a protein. In this week, a 4-oz portion of cooked salmon or shrimp has about 25 g, a 6-oz cod fillet about 32 g, a 5-oz can of light tuna about 22 g, ¾ cup of nonfat Greek yogurt about 17 g and a bowl of the lentil soup about 15 g before the toast. Days come out between 89 and 111 g.
Is a pescatarian diet good for weight loss?
It can be, but the food matters more than the label. This plan averages about 1,600 calories with a lot of protein and fiber, which tends to keep people full. If you need more or less, change the portions of rice, bread, oats and peanut butter first and keep the protein portions the same.
How do I make pescatarian meals cheaper?
Lean on frozen and canned seafood: frozen shrimp and cod fillets, canned light tuna and canned salmon cost far less than fresh fillets and keep for weeks. Cook fish two portions at a time so one session covers two meals, and let lentils, beans and eggs carry the rest of the week, like this plan does.
Calories and protein are estimates calculated from USDA nutrient values for the portions listed; brands and exact amounts will vary. Seafood guidance is from the FDA's Advice about Eating Fish. This is a general eating plan, not medical advice. If you're pregnant or breastfeeding, have a shellfish or fish allergy, or have a health condition, check with your doctor or a registered dietitian.
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