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Here’s a monthly pescatarian meal plan! It’s got lots of recipes, inspiration, and planning ideas to help you create a month of healthy seafood, fish, and plant-based meals.
Looking for pescatarian recipes? Here at A Couple Cooks, Alex and I have spent years devising how to eat healthy meals every day. We made it our MO, wrote two cookbooks, and have devoted our careers to helping connect people to healthy recipes.
Here’s our new 28 day pescatarian meal plan, designed to do exactly that! The goal of this plan is to help you make a sustainable practice of cooking and eating healthy food at home. We hope you’ll become inspired and find pescatarian recipes you’ll make again and again. (You can also subscribe to our newsletter for new weekly recipe!)
Is this pescatarian meal plan right for you?
This pescatarian meal plan is right for you if you eat a variety of foods but want to focus on eating lots of vegetables. This meal plan includes pescatarian recipes, which includes fish, shellfish, vegetarian, and plant based or vegan recipes.
If you have a very specific diet or health condition, consult a medical professional to understand whether these recipes are right for you.
What makes our pescatarian meal plan different?
A problem with many meal planning calendars and weekly meal plans is that they offer little flexibility. Many meal plans call for cooking something new every day of the week. They’re overwhelming with the amount of food prep! They also don’t account for your schedule: what if Monday nights I have a weekly meeting where I eat dinner? Or this Friday night I’m going out with friends? Here’s what makes our pescatarian meal plan different:
- It focuses on dinner ideas. Dinner is the main meal where Alex and I cook and get the majority of our nutrients for the day. Our approach is this: Go big on dinner. Go super simple on breakfast and lunch. At the bottom of the meal plan you’ll find lists of healthy breakfast ideas, snack ideas, and lunch ideas.
- The approach: Pick 3. Each week, we offer 3 healthy pescatarian dinner ideas. You can make them on any day that week! This lets you customize the ideas based on your schedule and particular tastes, and make sure to eat up leftovers.
- Repeat your favorites! Offering only 3 dinner ideas encourages you to make dinner ideas you liked from previous weeks.
What if this meal plan doesn’t work for me?
It’s possible this pescatarian meal plan might not work for you – and that’s ok! This meal plan might provide too much flexibility. There might not be enough options. Or, you might not like the style of these recipes. This meal plan is not for everyone, but it’s an outline of how Alex and I cook on a weekly basis.
We also recommend trying our 28 Day Healthy Meal Plan or 28 Day Mediterranean Diet Meal Plan for more ideas, or browse our top Seafood Recipes and Fish Recipes.
How to use this meal plan
Before you start: here’s how to use our Pescatarian Meal Plan!
- Pick at least 3 dinner ideas. You don’t have to cook every night! Think about making enough for leftovers and re-purposing them into new meals. For this meal plan, just pick 3 days that you want to cook dinners. Fill in the other days with eating leftovers, “clean out the fridge” meals, or allowing for meals out. If you need more pescatarian dinner ideas for that week: pick another one of our other Dinner Recipes, or go our 28 Day Healthy Meal Plan and 28 Day Mediterranean Diet Meal Plan for ideas.
- Fill in easy breakfast, lunch, and snacks. Keep breakfast, lunches, and snacks SUPER simple. If possible, things that don’t use recipes are great: like carrots and hummus, English muffins with peanut butter, yogurt with fruit. Do this and you can save your cooking energy for dinner.
- Copy the links into your Pescatarian Meal Plan spreadsheet. Using a spreadsheet makes things much more tangible! Once you’ve taken stock of what nights you’ll have time to cook, fill in your dinner ideas accordingly. Try doing this on a weekend: Sundays seem to be good for many people).
- Read the meal prep planning notes. Below each week of dinner ideas, we’ve included some meal prep planning notes to help with ways to make ahead or prep in advance.
Pescatarian Meal Plan
Dinner Ideas Week 1
*Pick at least 3 dinners to cook at home and copy them into your Meal Plan spreadsheet on the days for Week 1! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.
- Shrimp Tacos (30 minutes)
- Hummus Bowls (30 minutes)
- Vegan Fettuccine Alfredo (25 minutes) + Easy Arugula Salad
- 5-Minute Seared Ahi Tuna (5 minutes) + leftover grain & veggies from Hummus Bowls
- Leftovers from above*
*Meal Prep Plan Notes
- Shrimp Tacos: If you’re using frozen shrimp, throw it in the refrigerator the night before to thaw it. Make the shrimp taco sauce in advance and refrigerate until serving.
- Hummus Bowls: If serving with a grain, you could make it in advance: try couscous, quinoa or rice. You could make a big pot of quinoa or couscous and use extras to go with the Ahi Tuna.
- Vegan Fettuccine Alfredo: Make the sauce in advance and refrigerate until serving. Reheat and serve with fresh cooked pasta for a quick and easy meal. Make the salad while the pasta boils.
- Ahi Tuna: It literally cooks in 5 minutes! Add leftover couscous or quinoa, and then saute up any leftover vegetables, like this amazing Sauteed Spinach.
Dinner Ideas Week 2
*Pick at least 3 dinners to cook at home and copy them into your Pescatarian Meal Plan spreadsheet on the days for Week 2! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.
- Honey Garlic Shrimp (10 minutes)
- Baked Salmon or Broiled Salmon (30 minutes) + Steamed Broccoli or Sauteed Broccoli (with Chimichurri Sauce or Dill Sauce)
- Lentil Sloppy Joes (30 minutes)
- Nicoise Salad (40 minutes)
- Make again! 1 or 2 favorite dinner ideas from Week 1
- Leftovers from above*
Meal Plan Prep Notes
- Salmon: If using frozen salmon, make sure to refrigerate the night before. The broccoli comes together quickly and you can make it while the salmon bakes. If you’d like, you can make Chimichurri Sauce or Dill Sauce to bring the flavors up a notch.
- Shrimp: Make sure to thaw the shrimp if using frozen. This is quick and easy; you could serve with leftover broccoli from the salmon and rice.
- Lentil Sloppy Joes: Cook the lentils in advance, then make the sauce the day of. Even better, make the entire filling in advance (it tastes better as it sits). If you’re serving with Pickled onions, make those in advance too.
- Nicoise Salad: This classic French salad has lots of components, but they can all be made ahead! Make the hard boiled eggs, beans, potatoes, and lemon vinaigrette in advance and refrigerate until serving. Make sure to let the dressing come to room temp before serving.
Dinner Ideas Week 3
*Pick at least 3 dinners to cook at home and copy them into your Meal Plan spreadsheet on the days for Week 4! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.
- Poke Bowl (30 minutes)
- Tuna Cakes (45 minutes)
- Lentil Soup or Curry Lentil Soup (45 minutes)
- Chickpea Burgers or Falafel Burgers (40 minutes)
- Make again! 1 or 2 favorite dinner ideas from Week 1 or 2
- Leftovers from above*
Meal Plan Prep Notes
- Poke Bowl: You can whip up the entire ahi tuna 1 day prior and let it marinade overnight; just stir and add salt to taste before serving. Or, whip it up and eat it with no marinading time: it also tastes great! You can make the rice or quinoa in advance and reheat prior to serving. To reheat: place in a pan with a splash of water and simmer until it’s heated through and moist.
- Tuna Cakes: These are very easy to make in advance and refrigerate — you can refrigerate before or after cooking. Serve with remoulade sauce and greens for a full meal. You may also want to add a grain, like leftover rice or quinoa from the poke bowl.
- Lentil Soup: You could make the entire soup in advance and refrigerate: it saves well. (Leftovers also freeze well.) Or you could chop the veggies in advance to speed up prep.
- Chickpea Burgers: These save well! Make the entire burger in advance and refrigerate or freeze until serving. Consider making a double batch. You can also make the shiitake bacon in advance. For gluten-free, serve without the bun or on a salad with tahini sauce drizzle.
Healthy Dinner Ideas Week 4
*Pick at least 3 dinners to cook at home and copy them into your Pescatarian Meal Plan spreadsheet on the days for Week 4! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.
- Baked Fish with Lemon and Garlic (30 minutes)
- Chickpea Curry (20 minutes) + Basmati Rice
- Shrimp and Orzo (30 minutes)
- Kale White Bean Soup (30 minutes) + crusty bread
- Make again! 1 or 2 favorite dinner ideas from Week 1, 2 or 3
- Leftovers from above*
Meal Plan Prep Notes
- Baked Fish If using frozen fish, make sure to refrigerate the night before to thaw it. The recipe comes together quickly the day of and is best eaten day or leftovers within 1 day.
- Curry: This one is quick to put together, but you could chop the veggies in advance and refrigerate. Make the Basmati Rice in advance. To reheat: place in a pan with a splash of water and simmer until it’s heated through and moist.
- Shrimp: This is easiest to make the day of. Make sure to thaw the shrimp the night before or make time day of (20 minutes).
- Soup: This soup is pretty quick to whip up, but you could chop the vegetables in advance and refrigerate to save a few minutes on prep.
Healthy Breakfast Ideas Weeks 1-4
Here are lots of simple ideas for healthy breakfasts! Pick any of these to eat throughout the week and copy them into your Meal Plan spreadsheet. We’ve offered quite a bit of options to account for your breakfast tastes and style. Do repeats as much as you’d like!
- Oatmeal or Microwave Oatmeal
- Banana Baked Oatmeal or Baked Oatmeal
- Breakfast Quinoa
- Magic Breakfast Cookies
- Peanut butter or Nut butter on multigrain toast or English muffin
- Yogurt Bowls
- Cinnamon Pecan Muesli with almond milk (made in advance)
- Healthy Banana Muffins
- Avocado Toast with Egg
- Apple Oatmeal Muffins or Vegan Blueberry Muffins (made in advance)
- Carrot Cake Breakfast Cookies (made in advance)
- Pesto Arugula Breakfast Sandwich or Healthy Breakfast Sandwich
- Strawberry Smoothie, Banana Smoothie, Green Smoothie, Berry Smoothie, Blueberry Smoothie, or Honeydew Smoothie
- Acai Bowl or Smoothie Bowl
Healthy Snack Ideas Weeks 1-4
Pick any of these to eat throughout the week and copy them into your Pescatarian Meal Plan spreadsheet.
- Green Pea Dip & crackers (as minimally processed as possible)
- Stuffed Dates
- Dark Chocolate Hummus or Fruit Dip & fruit
- Hummus, Spicy Hummus or Greek Yogurt Ranch Dip & veggies
- Healthy Banana Bread Muffins with peanut butter
- Healthy Chocolate Snack
- Crispy Roasted Chickpeas or Crispy Roasted Black Beans
- Kale Chips
- Classic Tuna Salad with crackers
- Plain yogurt (with a splash of maple syrup) with granola or berries
- Roasted almonds and dried cherries
- Popcorn (Homemade or purchased without flavoring)
Healthy Lunch Ideas Weeks 1-4
Lunches can be hard, especially if you’re eating at your desk! Again, our philosophy for lunches is: keep them very simple, without a recipe if possible. Pick any of these to eat throughout the week and copy them into your Pescatarian Meal Plan spreadsheet.
- Leftovers from any of the dinners!
- Chickpea Salad or Garbanzo Bean Salad
- Mediterranean Tuna Salad
- Hummus Bowls
- Cannellini Beans, Black Beans or Chickpeas
- Chickpea Salad Sandwich or Egg Salad Sandwich
- Smoked Salmon Salad
- Ricotta Toast
- Stuffed Sweet Potatoes
- Cottage Cheese Bowls
- Easy Lentil Salad
- Loaded Hummus Dip
- Peanut Butter Dip with green apples
- Hummus Sandwich
- Mini Frittatas (made ahead & refrigerated or frozen)
- Hummus, Spicy Hummus, or White Bean Dip, veggies and crackers, cheese slices
- Famous Tomato Dip with crackers
- Classic Tuna Salad, Tuna Salad with Egg, or Avocado Tuna Salad
- Mediterranean Loaded Veggie Sandwich
- Hummus and Veggie Roll Ups or Mexican Pinwheels
- Seasoned Brown Lentils (with Greek yogurt or cashew cream and pita wedges)
- Avocado Toast or Ricotta Toast
- Classic Egg Salad or Hard Boiled Eggs
- Mexican Quinoa, Black Bean Salad, Lentil Salad, or Vegan Italian Pasta Salad
Did you like this pescatarian meal plan?
We’d love to hear your feedback on this pescatarian meal plan: let us know in the comments below (or click the heart below). And let us know if you have any questions!
Do you have a pescitarian cookbook if so where can I get it? I’m deathly allergic to all mammal meats and am trying to find a reliable source for pescitarian recipes
Hi! Our cookbook is all vegetarian, you can find it here: https://www.acouplecooks.com/pretty-simple-cooking/
Otherwise, you can find all of our seafood recipes on the website: https://www.acouplecooks.com/category/recipes/everyday-healthy-dinner-recipes/?_tag=seafood
The recipes are great, the data base of additional recipes is great. HOWEVER, the spreadsheet is clunky, difficult to add meals to ( only have my cellphone or tablet) and more often than not fails to copy links to the selected recipes that are not in the suggested list.
SO Helpful. Thank you so much
You’re welcome!
Awesome! I need a plan in order to move forward with eating healthier and not running out of ideas!
just what we needed!
I love this meal plan! Thank you so much
You’re welcome!
Loved this meal prep! Thank you so much!
Great Job, I thank you for taking the time to organize this info