Pescatarian meal plan, fish three times a week.
A pescatarian diet leaves out meat and poultry but keeps fish, seafood, eggs and dairy. Here is a week at about 1,700 calories a day, with three low-mercury fish meals and plants at every meal. Alma can fit it to your goal.
Built from FDA fish advice and Dietary Guidelines advice.
The rules
Three habits for a fish-forward week
Fish three times a week
Low-mercury choices: salmon, trout and canned light tuna.
Plants still fill the plate
Vegetables, fruit and whole grains at every meal.
Eggs and dairy round it out
Eggs, Greek yogurt and kefir carry protein and B12.
Sample week
Seven days of pescatarian meals
About 1,600 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastRicotta toast with berries1 slice sourdough, ⅓ cup part-skim ricotta, ½ cup strawberries, 1 tsp honey
LunchChickpea and feta salad with pita¾ cup chickpeas, cucumber, tomato, 1 oz feta, 1 tbsp olive oil, 1 whole-wheat pita
SnackYogurt with raspberries and pumpkin seeds¾ cup Greek yogurt, ½ cup raspberries, 1 tbsp pumpkin seeds
DinnerRoast trout with fennel and potatoes4 oz cooked trout, 1 cup roasted potatoes, 1 cup fennel, 1 cup green beans, 2 tsp olive oil
About 1,590 kcal89 g protein33 g fiber
Day 2Tuesday
- BreakfastOvernight oats with kefir and berries½ cup rolled oats, 1 cup kefir, 1 cup strawberries, 1 tbsp chia seeds
- LunchTomato, mozzarella and white bean salad1½ oz mozzarella, ½ cup white beans, tomato, basil, 2 tsp olive oil, 1 slice sourdough
- SnackCottage cheese with cucumber and seeds½ cup cottage cheese, 1 cup cucumber, 1 tbsp pumpkin seeds, 1 tbsp almonds
- DinnerHalloumi and white bean bake2 oz halloumi, ½ cup white beans, 1 cup zucchini, ¾ cup marinara, ½ cup cooked polenta
About 1,590 kcal87 g protein34 g fiber
Day 3Wednesday
- BreakfastSpinach and goat cheese omelet2 eggs, 2 cups spinach, 1 oz goat cheese, 1 tsp olive oil, 1 slice sourdough
- LunchTuna, quinoa and cucumber bowl1 can light tuna, 1 cup cooked quinoa, cucumber, 1 tbsp olive oil, lemon
- SnackOrange and pistachios1 orange, 1 oz pistachios, ½ oz almonds
- DinnerMushroom and lentil bolognese¾ cup cooked whole-wheat pasta, ¾ cup cooked lentils, 1 cup mushrooms, ¾ cup marinara, ½ oz Parmesan, 2 tsp olive oil
About 1,770 kcal95 g protein33 g fiber
Day 4Thursday
- BreakfastEgg and tomato pita sandwich2 eggs, 1 whole-wheat pita, 1 cup tomatoes, 1 tsp olive oil
- LunchHalloumi and roasted vegetable bowl2 oz halloumi, 1 cup chickpeas, roasted zucchini and peppers, 1 tbsp olive oil
- SnackKefir and banana smoothie1 cup kefir, 1 banana, 1 tbsp peanut butter
- DinnerLentil and vegetable curry with rice1 cup cooked lentils, 2 cups mixed vegetables, 1 cup tomato sauce, ½ cup cooked basmati rice, 2 tsp olive oil
About 1,780 kcal81 g protein46 g fiber
Day 5Friday
- BreakfastScrambled eggs with spinach2 eggs, 2 cups spinach, 1 slice sourdough, 1 tsp butter
- LunchEgg salad sandwich with orange2 eggs, 1 tbsp mayonnaise, 2 slices sourdough, lettuce, 1 orange
- SnackApple with walnuts1 apple, 1 oz walnuts
- DinnerTofu and broccoli stir-fry with rice5 oz tofu, 2 cups broccoli, 1 cup cooked brown rice, 1 tbsp sesame oil
About 1,770 kcal78 g protein28 g fiber
Day 6Saturday
- BreakfastAvocado toast with egg1 slice sourdough, ½ avocado, 1 egg, chili flakes
- LunchSalmon and quinoa bowl4 oz salmon, 1 cup cooked quinoa, cucumber, 1 tbsp tahini, sesame seeds
- SnackCottage cheese with tomatoes¾ cup cottage cheese, 1 cup cherry tomatoes, 1 tsp olive oil
- DinnerBaked sweet potato with chickpeas and feta1 large sweet potato, ¾ cup chickpeas, 1 oz feta, 2 cups spinach, 1 tbsp olive oil
About 1,610 kcal86 g protein34 g fiber
Day 7Sunday
- BreakfastBaked eggs with spinach and feta2 eggs, 2 cups spinach, 1 oz feta, 1 slice sourdough, 1 tsp olive oil
- LunchGreek salad with chickpeas1 cup chickpeas, cucumber, tomato, 1 oz feta, 5 olives, 1 tbsp olive oil
- SnackYogurt with blueberries and chia¾ cup Greek yogurt, ½ cup blueberries, 1 tbsp chia seeds, ½ oz almonds
- DinnerLentil and spinach lasagna¾ cup cooked whole-wheat pasta, ½ cup cooked lentils, 1 cup marinara, 2 cups spinach, 1 oz mozzarella
About 1,670 kcal93 g protein39 g fiber
Shopping list
What to buy
Most days
Eggs and dairyEggs, Greek yogurt, kefir, cottage cheese, feta, halloumiegggreek yogurtcottage cheese
Now and then
Frozen fish and canned light tuna keep the week lower in cost.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a pescatarian diet?
Vegetables, fruit, whole grains, beans, lentils, nuts and seeds, plus fish, seafood, eggs and dairy. A pescatarian diet leaves out meat and poultry. Most people who eat this way use fish as one protein among several, not the center of every plate.
How much fish is safe to eat each week?
The FDA says to choose 2 to 3 servings a week from its Best Choices list. A serving is 4 oz, so that is 8 to 12 oz. Salmon, trout, cod, shrimp, sardines and canned light tuna are on that list. This plan has three fish meals, about 4 oz each.
Which fish are lowest in mercury?
The FDA's Best Choices include salmon, trout, cod, haddock, sardines, shrimp, tilapia and canned light tuna. It lists shark, swordfish, king mackerel, orange roughy, marlin and bigeye tuna among the choices to avoid, because they carry the most mercury. The FDA also has advice for pregnancy and breastfeeding.
How much protein is in this pescatarian meal plan?
About 80 to 95 g a day, from fish, eggs, dairy, beans and tofu. A 4 oz piece of cooked salmon has about 25 g of protein and a cup of cooked lentils about 18 g, per USDA FoodData Central. Three fish meals plus eggs and beans cover it easily.
How many calories is this meal plan?
About 1,600 to 1,800 calories a day, with 28 to 46 g of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Is a pescatarian diet good for your heart?
The American Heart Association suggests two servings of fish a week, ideally fatty fish like salmon or sardines, as part of a heart-healthy pattern. Fish brings omega-3 fats. This week has three fish meals, with beans, lentils and vegetables at the others.
How does Alma help with a pescatarian plan?
Set your diet to pescatarian in the plan quiz and Alma builds a week around your goal and the foods you like. Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.