7-Day Pescatarian Meal Plan by a Dietitian

Pescatarian diets strike a happy balance between vegan and omnivore eating, offering plenty of plant-based and seafood options for a well-rounded diet. If you’re tired of the usual canned tuna routine, this 7-day pescatarian meal plan will bring fresh, flavorful variety to your mealtimes. 

Designed to be simple, satisfying, and nutritious, these meals are packed with protein-rich seafood, plant-based proteins, whole grains, veggies, and healthy fats. 

Remember, everyone’s calorie and nutrient needs are unique, so consider consulting with a Registered Dietitian to get a plan tailored perfectly to you.

Day 1

Breakfast: Mediterranean Egg Scramble 

• 3 eggs, scrambled
• 2 tsp olive oil 
• ½ cup cherry tomatoes, sliced in half
• 2 Tbsp red onion, diced
• 1 cup fresh baby spinach, roughly chopped
• 2 Tbsp crumbled feta cheese
• ½ cup artichoke hearts (canned), roughly chopped 
• Optional: Fresh herbs like basil or parsley 

Estimated Macros:

380 calories | 23g protein | 29g fat | 11g carbs

Lunch: Tuna Salad Cucumber Boats 

• 1 5-oz can of wild-caught, low-mercury tuna (such as Safe Catch)
• ½ of a ripe avocado, mashed or diced 
• 1 Tbsp avocado oil mayonnaise (like Chosen Foods or Primal Kitchen)
• 2 tsp Dijon mustard 
• ½ of a lemon, juiced
• 1 medium English cucumber
• Salt, pepper, and paprika

Directions: 

1. Combine tuna, avocado, mayo, mustard, lemon juice, and spices until combined.
2. Cut your cucumber in half, then cut lengthwise down the middle. You should have 4 pieces.
3. Hollow out the seeds and some of the inner flesh of the cucumber with a small spoon, being careful not to pierce the bottom. 
4. Stuff each cucumber boat with your tuna salad mixture, and top with hot sauce, if desired. 

Estimated Macros:

370 calories | 29g protein | 24g fat | 12g carbs

Snack: Roasted Chickpeas and Clementines 

• ½ cup roasted chickpeas
• 2 small clementine oranges

Estimated Macros:

275 calories | 7g protein | 4g fat | 44g carbs

Dinner: Sheet Pan Salmon Dinner 

• 4-6oz salmon filet 
• 1 cup Brussels sprouts
• 1 cup carrots, cut into coins 
• ½ cup sweet potato, diced 
• 2 tsp olive oil, divided
• Lemon juice, salt, and pepper 
• ½ cup cooked quinoa, rice, or farro 

Directions: 

1. Preheat the oven to 400°F. 
2. Toss Brussels sprouts, sweet potato, and carrots with 1 tsp olive oil, salt, and pepper on a sheet pan. Roast for 20 minutes, then flip or stir veggies. 
3. Add salmon filet to the pan. Drizzle with 1 tsp olive oil, lemon juice, salt, and pepper.
4. Roast for 15 more minutes, or until salmon flakes easily with a fork and veggies are golden and tender.

Estimated Macros:

530 calories | 38g protein | 23g fat | 45g carbs

Day 2

Breakfast: Greek Yogurt Berry Bowl 

• 6 oz full-fat Greek yogurt (unsweetened)
• 1 cup mixed berries of choice 
• 1 Tbsp hempseeds
• Optional: 1 tsp honey 

Estimated Macros: (with honey)

300 calories | 20g protein | 10g fat | 23g carbs

Lunch: Smoked Salmon and Cucumber Open-Faced Sandwich

• 1 large slice sourdough bread, toasted
• 4 oz smoked salmon
• 1 Persian cucumber, sliced thinly
• 4 Tbsp cream cheese 
• Optional: Fresh dill and lemon juice

Estimated Macros:

450 calories | 28g protein | 25g fat | 25g carbs

Snack: Veggies and Hummus

• 1-2 cups cut-up veggies (baby carrots, celery, bell pepper, cucumber, etc.) 
• 4 Tbsp hummus 

Estimated Macros:

200 calories | 5g protein | 9g fat | 18g carbs

Dinner: Shrimp Burrito Bowls

• 6 oz shrimp, pan-cooked in 1 tsp olive oil, salt, pepper, and paprika 
• 1 tsp olive oil
• 1 cup sliced red bell pepper and onion sauteed in paprika, cumin, garlic powder, salt, and pepper
• ½ cup brown rice, white rice, or cauliflower rice 
• ½ cup black beans 
• 2 Tbsp shredded Monterey Jack or cheddar cheese 
• 2 Tbsp salsa 
• Optional: 1 Tbsp sour cream or Greek yogurt 

Estimated Macros: (with brown rice & sour cream) 

480 calories | 43g protein | 14g fat | 38g carbs

Day 3

Breakfast: Nutty Overnight Oats

• ½ cup old-fashioned rolled oats
• ¾ cup unsweetened almond milk (or milk of choice)
• 1 Tbsp chia seeds
• 1 Tbsp almond butter or peanut butter
• 1 Tbsp chopped walnuts or pecans
• 1 tsp maple syrup or honey (optional)
• ¼ tsp cinnamon
• Pinch of salt

Directions: 

1. Combine ingredients: In a jar or container with a lid, mix oats, almond milk, chia seeds, nut butter, chopped nuts, cinnamon, salt, and sweetener (if using).
2. Cover and chill for at least 4 hours or overnight.

Estimated Macros:

400 calories | 11g protein | 20g fat | 40g carbs

Lunch: Egg Salad Sandwich 

• 2 slices whole wheat bread
• 3 hard-boiled eggs, chopped
• 1 Tbsp avocado oil mayonnaise
• 2 tsp Dijon mustard
• ¼ cup celery, finely chopped
• Dash of paprika 
• Optional: Chopped red onions, chives, or pickles
• Salt and pepper to taste

Estimated Macros:

420 calories | 22g protein | 25g fat | 28g carbs

Snack: Salmon Jerky and Cheese 

• 1 oz salmon jerky (ex: EPIC Smoked Salmon Snack Strip)
• 1 oz cheese of choice (ex: cheddar, gouda, mozzarella, etc.) 
• ¼ cup blackberries, blueberries, raspberries, or strawberries 

Estimated Macros:

250 calories | 18g protein | 14g fat | 6g carbs

Dinner: Veggie Pasta with Cottage Cheese Marinara

• 1 cup cooked pasta (chickpea or lentil for gluten-free and higher protein)
• ½ cup marinara sauce 
• ⅓ cup cottage cheese 
• 1 cup mixed sautéed or roasted vegetables (zucchini, bell pepper, mushroom, spinach, etc.)
• 1 tsp olive oil
• Salt, pepper, and Italian seasoning to taste
• Optional: red pepper flakes, fresh basil, or grated parmesan

Directions:

1. Cook your pasta according to package directions. Drain and set aside.
2. Sauté or roast veggies with olive oil, salt, pepper, and Italian seasoning until tender. 
3. In a small saucepan, heat marinara sauce over low heat. Stir in cottage cheese until warm and slightly creamy but be sure not to boil or it may curdle. Blend for a smoother texture if desired.
4. Combine pasta, veggies, and sauce in a bowl or pan. Toss gently to coat.
5. Top with extras like red pepper flakes or fresh basil. 

Estimated Macros:

450 calories | 28g protein | 15g fat | 45g carbs

Day 4

Breakfast: Tropical Protein Smoothie 

• ¼ cup canned coconut milk (full-fat)
• ¾ cup unsweetened almond milk
• 2 Tbsp shredded unsweetened coconut
• ¼ cup frozen pineapple chunks
• 1 cup baby spinach (fresh or frozen) 
• 1 serving vanilla protein powder (~20g protein)
• 4 oz cottage cheese or Greek yogurt 
• Ice (optional)

Estimated Macros:

330 calories | 28g protein | 13g fat | 15g carbs

Lunch: Green Goddess Salad 

• 2 cups chopped romaine or butter lettuce
• ½ cup shredded cabbage
• ½ cup cucumber, sliced or diced
• ½ of an avocado, diced
• ¼ cup edamame (shelled, cooked)
• ½ of a Granny smith apple, sliced 
• 2 Tbsp pumpkin seeds
• 1 hard-boiled egg, chopped 
• ¼ cup chopped fresh basil and parsley 
• Green Goddess Dressing: (blend or whisk) 
  • ¼ cup plain Greek yogurt
  • 1 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 minced garlic clove (or ¼ tsp garlic powder)
  • Salt and pepper to taste

Estimated Macros:

500 calories | 20g protein | 34g fat | 28g carbs

Snack: Pistachios and Fruit

• ½ cup pistachios (in-shell)
• 1 piece of fruit (ex: apple, pear, orange) 

Estimated Macros:

330-350 calories | 12g protein | 25g fat | 20-30g carbs

Dinner: Baked Halibut, Asparagus, and Orzo 

• 4-6 oz halibut filet, baked in 1 tsp olive oil, salt, and pepper 
• 12 spears of asparagus, roasted in 1 tsp olive oil, salt, and pepper 
• ½ cup cooked orzo 
• 1 tsp butter
• 2 Tbsp Parmesan cheese

Estimated Macros:

470 calories | 40g protein | 15g fat | 35g carbs

Day 5

Breakfast: Loaded Lox Bagel 

• 1 small everything bagel or “bagel thin” 
• 4 oz lox or smoked salmon
• 4 Tbsp cream cheese
• Tomato slices, red onion, and dill 

Estimated Macros:

520 calories | 32g protein | 28g fat | 38g carbs

Lunch: Lemony White Bean Salad 

• 2 cups mixed greens or arugula
• ¾ cup white beans, drained and rinsed 
• ½ of a small avocado, diced 
• ½ cup cherry tomatoes 
• ¼ cup goat or feta cheese 
• 1 Tbsp pine nuts 
• Juice from 1 lemon + 1 Tbsp olive oil + salt + pepper
• Fresh herbs (ex: basil, parsley, dill) 

Estimated Macros:

510 calories | 20g protein | 30g fat | 28g carbs

Snack: Apples and Nut Butter 

• 1 Granny Smith apple, sliced
• 2 Tbsp almond or peanut butter 

Estimated Macros:

280 calories | 6g protein | 16g fat | 30g carbs

Dinner: Easy Shrimp Scampi with Chickpea Pasta

• 6 oz shrimp, peeled and deveined
• 4 oz linguini chickpea pasta (about 2 oz dry)
• 2 tsp olive oil
• 2 garlic cloves, minced
• 1/4 tsp red pepper flakes 
• Juice of 1/2 lemon
• 2 Tbsp chopped fresh parsley
• Salt and pepper, to taste
• 1 oz grated Parmesan cheese

Directions:

1. Cook the pasta: Boil chickpea pasta according to package instructions. Drain and set aside
2. While the pasta cooks, heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes; sauté for about 30 seconds until fragrant.
3. Add shrimp to the skillet, season with salt and pepper, and cook for 2 to 3 minutes until pink and cooked through.
4. Add cooked pasta to the skillet with shrimp. Toss with lemon juice and chopped parsley. Top with Parmesan cheese and salt and pepper to taste. 

Estimated Macros:

460 calories | 42g protein | 14g fat | 38g carbs

Day 6

Breakfast: Kiwi Cottage Cheese Bowl

• 6 oz cottage cheese
• 1 kiwi, diced 
• 2 Tbsp granola 
• 1 Tbsp hempseeds
• Optional: 1 tsp honey

Estimated Macros:

350 calories | 30g protein | 12g fat | 30g carbs

Lunch: Mediterranean Farro Bowl 

• ½ cup cooked farro (¼ cup dry)
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, diced
• ¼ cup olives, pitted and sliced
• ¼ cup canned chickpeas (drained and rinsed)
• 2 Tbsp crumbled feta cheese
• 2 Tbsp chopped fresh parsley
• 1 Tbsp olive oil
• Juice of ½ lemon
• Salt and pepper, to taste

Estimated Macros:

450 calories | 15g protein | 18g fat | 50g carbs

Snack: Homemade Trail Mix

• 2 Tbsp almonds
• 2 Tbsp cashews
• 2 Tbsp pumpkin seeds 
• 2 Tbsp unsweetened dried cranberries or raisins
• 1 Tbsp dark chocolate chips

Estimated Macros:

250 calories | 7g protein | 18g fat | 15g carbs

Dinner: Easy Miso Tofu, Broccoli, and Rice

• 4 oz firm tofu, pressed and cubed
• 1 cup broccoli florets
• ½ cup cooked brown or white rice
• 1 tsp sesame oil 
• ¼ cup green onions, chopped
• 1 Tbsp sesame seeds 
• Miso Sauce:
  • 1 Tbsp white miso paste
  • 1 tsp soy sauce 
  • 1 garlic clove, minced
  • 1 tsp grated fresh ginger (or ¼ tsp ground ginger)

Directions:

1. Press tofu for 10-20 minutes to remove excess water, then cut into cubes.
2. Steam or blanch broccoli florets until tender but still bright green, about 7 minutes.
3. While broccoli cooks, heat sesame oil in a skillet over medium heat. Add tofu cubes and cook, turning occasionally, until golden on all sides, about 8-10 minutes.
4. Meanwhile, whisk miso paste, soy sauce, garlic, and ginger in a small bowl. If needed, add a tablespoon of water to thin the sauce.
5. Add miso sauce to the skillet with tofu. Toss to coat tofu evenly and warm through, about 1-2 minutes.
6. Serve tofu and broccoli over cooked rice. Garnish with chopped green onions and sesame seeds.

Estimated Macros:

420 calories | 25g protein | 15g fat | 40g carbs

Day 7

Breakfast: Blueberry Tahini Smoothie 

• 1 cup frozen blueberries
• 1 Tbsp tahini
• 1 cup almond milk 
• ¼ of a banana
• 1 serving vanilla protein powder 
• Optional: ice 

Estimated Macros:

300 calories | 25g protein | 9g fat | 30g carbs

Lunch: Veggie Avocado Sandwich 

• 2 small slices sourdough or whole wheat bread 
• 1 small avocado, sliced or mashed
• 2 slices provolone cheese 
• 2 tsp avocado oil mayonnaise
• 1 tsp Dijon mustard
• 2-4 lettuce leaves
• 1 beefsteak tomato, sliced
• ¼ cup red onion, sliced

Estimated Macros:

500 calories | 18g protein | 35g fat | 30g carbs

Snack: Mini Charcuterie Plate 

• 2 oz cheese 
• ½ of an apple, sliced 
• 2 Tbsp mixed nuts 

Estimated Macros:

350 calories | 15g protein | 25g fat | 15g carbs

Dinner: Seared Scallops and Cauliflower Mash 

• 6 oz sea scallops, patted completely dry
• 1/2 head of cauliflower (about 2 cups florets)
• 1 Tbsp butter or olive oil
• 1 garlic clove, minced
• 2 Tbsp grated Parmesan cheese
• Salt and pepper, to taste
• Fresh chives, chopped

Directions:

1. Cauliflower Mash: Steam or boil cauliflower florets until very tender, about 10-15 minutes. Add to a food processor and pulse with butter/olive oil, garlic, Parmesan, salt, and pepper.
2. Scallops: Heat a skillet over medium-high heat and add a little oil or butter. Sear without moving for 2-3 minutes until golden brown on one side. Flip and cook another 1-2 minutes until scallops are opaque and cooked through.

Estimated Macros:

400 calories | 35g protein | 18g fat | 15g carbs

How a Registered Dietitian Can Help

Whether you’re new to pescatarian eating or a seasoned pro, crafting a meal plan that fits your goals, ethical values, and taste preferences can be tricky. That’s where a Registered Dietitian (RD) comes in. Dietitians don’t just give nutrition advice—they’re experts in creating meal plans that truly work for you.

If you want a pescatarian diet tailored to your lifestyle and needs, consider booking an appointment with one of our dietitians today!