7-Day Pescatarian Meal PlanMaintenance

Fish and seafood with plants — no meat or poultry. Fish and plants — sustainable pescatarian pattern.

  • 1,202kcal a day
  • 87 gprotein
  • 95 gcarbs
  • 51 gfat
  • 18recipes

Day 1

1,275 kcal · 96 g protein · 97 g carbs · 54 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Grilled Salmon with Quinoa

Lunch

Grilled Salmon with Quinoa

460 kcal · P 34 g · C 32 g · F 22 g · 25 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill salmon 4–5 minutes per side.
  2. Serve over quinoa with vegetables.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

Day 2

1,130 kcal · 84 g protein · 70 g carbs · 57 g fat

Green Protein Smoothie

Breakfast

Green Protein Smoothie

280 kcal · P 22 g · C 34 g · F 6 g · 5 min

Recipe

Ingredients

  • 1 cup spinach
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 cup almond milk

Steps

  1. Add all ingredients to a blender.
  2. Blend until smooth.
  3. Serve chilled.
Tuna Salad

Lunch

Tuna Salad

340 kcal · P 28 g · C 12 g · F 20 g · 12 min

Recipe

Ingredients

  • 1 can tuna in water
  • 2 cups mixed greens
  • 1 tbsp olive oil and lemon

Steps

  1. Flake tuna over greens.
  2. Dress with olive oil and lemon.
Garlic Shrimp Stir-Fry

Dinner

Garlic Shrimp Stir-Fry

340 kcal · P 28 g · C 18 g · F 16 g · 20 min

Recipe

Ingredients

  • 12 oz shrimp, peeled
  • 2 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce

Steps

  1. Stir-fry garlic 30 seconds.
  2. Add shrimp; cook until pink.
  3. Add broccoli and soy sauce; cook 4 minutes.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 3

1,210 kcal · 94 g protein · 104 g carbs · 42 g fat

Greek Yogurt with Berries & Oats

Breakfast

Greek Yogurt with Berries & Oats

340 kcal · P 22 g · C 42 g · F 8 g · 8 min

Recipe

Ingredients

  • 3/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup rolled oats

Steps

  1. Layer yogurt, berries, and oats in a bowl.
  2. Serve immediately.
Grilled Fish with Quinoa

Lunch

Grilled Fish with Quinoa

400 kcal · P 32 g · C 34 g · F 14 g · 22 min

Recipe

Ingredients

  • 5 oz white fish fillet
  • 3/4 cup quinoa, cooked
  • 1 cup grilled vegetables

Steps

  1. Grill fish 4 minutes per side.
  2. Serve with quinoa and vegetables.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Hummus with Veggie Sticks

Snack

Hummus with Veggie Sticks

190 kcal · P 8 g · C 22 g · F 8 g · 10 min

Recipe

Ingredients

  • 1/2 cup hummus
  • 1 cup carrot and cucumber sticks

Steps

  1. Portion hummus into bowls.
  2. Serve with fresh vegetable sticks.

Day 4

1,220 kcal · 79 g protein · 75 g carbs · 68 g fat

Berry Oat Smoothie

Breakfast

Berry Oat Smoothie

310 kcal · P 12 g · C 52 g · F 8 g · 5 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup mixed berries
  • 1 cup milk of choice
  • 1 tbsp peanut butter

Steps

  1. Blend all ingredients until creamy.
  2. Add ice if desired.
Tuna Salad

Lunch

Tuna Salad

340 kcal · P 28 g · C 12 g · F 20 g · 12 min

Recipe

Ingredients

  • 1 can tuna in water
  • 2 cups mixed greens
  • 1 tbsp olive oil and lemon

Steps

  1. Flake tuna over greens.
  2. Dress with olive oil and lemon.
Baked Salmon with Lemon

Dinner

Baked Salmon with Lemon

390 kcal · P 34 g · C 4 g · F 24 g · 25 min

Recipe

Ingredients

  • 2 fillets salmon
  • 1 lemon, sliced
  • 1 tbsp olive oil
  • 1 tsp dried dill

Steps

  1. Preheat oven to 400°F.
  2. Place salmon on a lined baking sheet.
  3. Top with lemon, oil, and dill.
  4. Bake 15–18 minutes until flaky.
Mixed Nuts

Snack

Mixed Nuts

180 kcal · P 5 g · C 7 g · F 16 g · 1 min

Recipe

Ingredients

  • 1 oz mixed nuts

Steps

  1. Portion and enjoy.

Day 5

1,292 kcal · 75 g protein · 165 g carbs · 36 g fat

Smoothie Bowl

Breakfast

Smoothie Bowl

350 kcal · P 12 g · C 58 g · F 8 g · 10 min

Recipe

Ingredients

  • 1 cup frozen mixed fruit
  • 1/2 cup plant milk
  • 2 tbsp granola

Steps

  1. Blend fruit and milk until thick.
  2. Pour into bowl and top with granola.
Grilled Fish with Quinoa

Lunch

Grilled Fish with Quinoa

400 kcal · P 32 g · C 34 g · F 14 g · 22 min

Recipe

Ingredients

  • 5 oz white fish fillet
  • 3/4 cup quinoa, cooked
  • 1 cup grilled vegetables

Steps

  1. Grill fish 4 minutes per side.
  2. Serve with quinoa and vegetables.
Whole Wheat Pasta with Shrimp

Dinner

Whole Wheat Pasta with Shrimp

480 kcal · P 30 g · C 58 g · F 14 g · 25 min

Recipe

Ingredients

  • 2 oz whole-wheat pasta, dry
  • 5 oz shrimp
  • 1 cup tomato garlic sauce

Steps

  1. Cook pasta.
  2. Sauté shrimp, toss with pasta and sauce.
Fresh Orange

Snack

Fresh Orange

62 kcal · P 1 g · C 15 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium orange

Steps

  1. Peel and enjoy.

Day 6

1,230 kcal · 96 g protein · 58 g carbs · 67 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Tuna Salad

Lunch

Tuna Salad

340 kcal · P 28 g · C 12 g · F 20 g · 12 min

Recipe

Ingredients

  • 1 can tuna in water
  • 2 cups mixed greens
  • 1 tbsp olive oil and lemon

Steps

  1. Flake tuna over greens.
  2. Dress with olive oil and lemon.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 7

1,055 kcal · 86 g protein · 99 g carbs · 32 g fat

Green Protein Smoothie

Breakfast

Green Protein Smoothie

280 kcal · P 22 g · C 34 g · F 6 g · 5 min

Recipe

Ingredients

  • 1 cup spinach
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 cup almond milk

Steps

  1. Add all ingredients to a blender.
  2. Blend until smooth.
  3. Serve chilled.
Grilled Fish with Quinoa

Lunch

Grilled Fish with Quinoa

400 kcal · P 32 g · C 34 g · F 14 g · 22 min

Recipe

Ingredients

  • 5 oz white fish fillet
  • 3/4 cup quinoa, cooked
  • 1 cup grilled vegetables

Steps

  1. Grill fish 4 minutes per side.
  2. Serve with quinoa and vegetables.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the pescatarian meal plan?

About 1,202 calories a day on average, with 87 g protein, 95 g carbs and 51 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 18 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the pescatarian plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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