One-Week Pescetarian Meal Plan, Grocery List and Recipes

I’m pleased to introduce a new monthly series where I share one week’s worth of meals, a corresponding grocery list and recipes. You can also find these posts under the Tools for Diet and Nutrition Goals at the top of the page.

I’ve mentioned before that the best way to stick to any kind of diet is to plan ahead. That’s why I try to plan our weeks’ meals ahead of time on Sundays. Since Mr. Man gave up meat for Lent, we’re currently eating a pescetarian diet, which means we don’t eat meat, but we do eat seafood. So, this week’s meal plan is all pescetarian-friendly meals.

It recently occurred to me that this might be helpful to you as well. I know it saves me a ton of time through the week, especially when I’m on the go a lot with classes or meetings.

Please feel free to adjust the recipes and snacks to your preference. Enjoy!

One-Week Pescetarian Meal Plan


Remember to give yourself a little wiggle room — if you’re too strict with every meal and snack and you miss one, you may feel guilty and splurge. Instead, consider the above meal plan a general blueprint. Improvise when necessary, and if you fall off the wagon one day, just hop back on the next.

The Grocery List

Whole Grain Items

  • Whole wheat bread
  • Whole wheat crackers
  • Bran cereal or Raisin Bran
  • Steel cut oatmeal
  • Whole wheat waffles
  • Angel hair whole wheat pasta

Fruits and Vegetables

  • 1 bunch of bananas
  • 1 small container of Blueberries and/or strawberries
  • 2 or 3 apples
  • Raisins
  • Cherry tomatoes
  • 2 avocados
  • 1 can of diced tomatoes
  • Kalamata olives
  • Black olives
  • 2 bell peppers
  • Canned corn
  • 1 zucchini
  • Sliced carrots
  • Fresh spinach
  • Onions
  • Sweet potato

Dairy

  • Greek yogurt
  • Eggs
  • 1 percent milk
  • Assortment of small cheeses (Laughing cow)
  • Parmesan cheese
  • Feta cheese
  • Shredded cheddar
  • Light sour cream

Spices and Baking Ingredients

  • Cinnamon
  • Ginger
  • Parsley
  • Garlic
  • Basil
  • Mint
  • Oregano
  • Cilantro
  • Crushed red pepper
  • Paprika
  • Salt
  • Pepper
  • Sugar
  • Brown sugar
  • Flour
  • Baking soda
  • Baking powder

Frozen Goods

  • Southwestern veggie burgers
  • Margherita pizza
  • Vanilla frozen yogurt
  • Catfish fillets
  • Salmon fillets
  • 1 bag of frozen shrimp

Other

  • Light maple syrup
  • Caramel sauce
  • Lemon juice
  • Extra virgin olive oil
  • Vegetable cooking spray
  • Muffin cups
  • Granola
  • Honey
  • Light mayo
  • Mustard
  • Light salad dressing
  • Ketchup
  • Pickles
  • Chocolate powder or chocolate sauce
  • Peanut butter
  • Vegetable broth
  • White wine
  • Tabasco sauce
  • Bread crumbs
  • Soy chorizo
  • 2 cans of tomato soup
  • Canned black beans
  • Corn tortillas
  • Salsa
  • 2 cans of chickpeas
  • Red wine vinegar

The Pescetarian Recipes

Berries and Banana French Toast

Servings: 2

Ingredients

  • 4 slices whole wheat bread
  • 1 egg
  • 1/2 cup milk
  • 1/2 cup plain Greek yogurt
  • 2 teaspoons cinnamon (more if desired)
  • 2 packets of Truvia (or 2 teaspoons of sugar)
  • 1 sliced banana
  • 4 sliced strawberries
  • 1/4 cup chopped walnuts
  • Vegetable cooking spray
  • Light maple syrup

Directions

Mix together egg, milk, yogurt, cinnamon and sugar together in a medium bowl. Coat a medium pan with vegetable cooking spray on medium heat. Coat each slice of bread in batter and fry on the pan, flipping both sides until golden brown. Top each serving with sliced bananas, sliced strawberries, chopped walnuts and light maple syrup.

My Zucchini-Raisin Spiced Bran Muffins

This is my variation on the Self.com recipe. My recipe makes more muffins and has been tweaked to improve tastiness.

Servings: 12 small muffins

Ingredients

  • 1 grated zucchini
  • 2 eggs
  • 1 teaspoon ginger
  • 1 teaspoon lemon juice
  • 1/2 cup sugar
  • 4 tablespoons extra virgin olive oil
  • 1 cup high-fiber cereal
  • 1/2 cup raisins
  • 1/2 cup whole wheat flour
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • Vegetable oil cooking spray or muffin cups

Directions

Heat oven to 350 degrees. Combine zucchini, egg, ginger, lemon juice, sugar and oil in a bowl; mix well. Slowly stir in cereal, raisins, flour, cinnamon, nutmeg, baking soda and baking powder, stirring until flour is just incorporated. Coat a muffin pan with cooking spray or use muffin cups, and full the cups 2/3 full. Bake until muffins spring back to the touch and a toothpick comes out clean when inserted in the center, about 30 to 35 minutes.

Shrimp Scampi With Pasta, Spinach, Cherry Tomatoes and Olives

Get this recipe at Self.com. (They say to leave the tails on the shrimp, but I never understood why? Who eats shrimp tails? I take them off.)

My Egg Salad for Egg Salad Sandwiches

Servings: 4

Ingredients

  • 4 eggs
  • 1/4 cup light mayo
  • 1 teaspoon Dijon mustard
  • 1 teaspoon lemon juice
  • Salt to taste
  • Pepper to taste
  • Whole wheat bread
  • Light mayo for spreading
  • Avocado slices
  • Spinach leaves
  • Sliced carrots

Directions for Egg Salad

Hard boil the eggs: Boil eggs in hot water for 10 minutes. Drain, rinse under cold water and peel. Mash the eggs in a bowl with the mayo, mustard, lemon juice, salt and pepper.

Directions for Sandwiches

Use whole wheat bread and toast if desired. Spread with light mayo and egg salad. Arrange the spinach leaves, sliced carrots, sliced avocado and combine the sandwich.

Southern Fried Catfish Fingers and Sweet Potato Fries

Servings: 4

  • 2 large or 4 small catfish fillets, cut in strips
  • 1/2 cup milk
  • 1 egg
  • 1 tablespoon Tabasco sauce
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon garlic
  • 1/4 cup breadcrumbs
  • 1/4 cup flour
  • 1 tablespoon crushed red pepper
  • 1/2 tablespoon paprika
  • Salt
  • Pepper

Directions for the Sweet Potato Fries

Preheat oven to 350 degrees. Spray a pan with cooking oil. Spread the sweet potato strips on the pan evenly and coat with cooking spray. Sprinkle cinnamon and sugar as desired. Bake for about 30 minutes.

Directions for the Southern Fried Catfish Fingers

While the sweet potato fries are baking, sprinkle both sides of fillets with salt, pepper and paprika. In a medium bowl, mix together milk, egg, Tabasco sauce, mustard and garlic.

In a large plastic bag, combine breadcrumbs, flour, crushed red pepper, paprika, salt and pepper. Shake until mixed evenly.

Coat each fillet in batter and then transfer to breading bag. Shake fillets until evenly coated and transfer to a large skillet coated heavily with cooking spray. Fry the fish until golden brown, about 2 to 3 minutes each side.

Tomato Soup With “The Works”

Servings: 4

Ingredients

  • 2 cans tomato soup
  • 1/2 can of corn
  • 1/2 can of black beans
  • Shredded cheddar cheese
  • Avocado, sliced
  • Sour cream

Directions

Heat soup in a pan on the stovetop as directed on package. Add corn and black beans while soup heats. Sprinkle cheese on top with avocado slices and sour cream.

Veggie Tacos

Servings: 4

Ingredients

  • 8 corn tortillas
  • 1/2 can of black beans
  • 1/2 can of corn
  • 1/2 can of salsa
  • 1 ounce of soy chorizo
  • 1 teaspoon oregano
  • 1 teaspoon cilantro
  • 1 teaspoon garlic
  • 1 teaspoon crushed red pepper

Use for toppings:

  • Shredded cheddar
  • Spinach leaves
  • Avocado
  • Sour cream

Directions

Wrap tortillas in foil and keep warm in oven at low heat. Mix the beans, corn, salsa, chorizo, oregano, cilantro, garlic and crushed red pepper in a skillet until warm. Remove tortillas from oven and fill with chorizo mixture. Sprinkle cheddar, spinach leaves, avocado slices and sour cream to top and serve.

Mediterranean Chickpea Salad

Servings: 4

I use this recipe from the New York Times. I always add an extra tablespoon of yogurt to the dressing.

Poached Salmon Salad

Servings: 2

Ingredients

  • 2 small salmon fillets
  • 1/2 cup water
  • 1/2 cup white wine
  • Parsley
  • Salt
  • Pepper
  • 2 hardboiled eggs
  • Spinach
  • Sliced carrots
  • Sliced bell peppers
  • Onions, chopped or sliced
  • Light dressing

Sprinkle both sides of salmon fillets with salt, pepper and parsley. Place in pan and add water and white wine until the top of the fillets are covered. Cover and bring to a boil. Then reduce heat to medium-low and cook for about 10 minutes, or until fish is firm.

Create the salad bed with fresh spinach, carrots, onions, bell peppers and sliced hardboiled egg. Add or remove other veggies of choice. Top with light dressing of your choice.

Did you find this post helpful? If so, please share it with others. Did you follow the meal plan or try any recipes? I’d love to hear your experience. Thanks!

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26 Responses to One-Week Pescetarian Meal Plan, Grocery List and Recipes

  1. iyasaffron says:

    wow. this is certainly going to be up my fridge door. im a pescovegetarian. but am slowly easing into pescetarianism. am so glad i found this site!

  2. Laura Lee Bloor says:

    Thanks, Iya! You have the right idea by going slowly rather than an all-or-nothing approach. Good luck with going pescetarian! Please let me know if there’s additional information I could provide that would be helpful to you.

  3. iya says:

    well i do plan to get pregnant soon. i wonder if being pescetarian would be hard for pregnant women since there are a number of fish that an expectant mom can’t eat. what do you think?

  4. Laura Lee Bloor says:

    Hey Iya,
    Yeah, I would imagine it would be difficult to be pescetarian and pregnant. I would talk to your doctor and see what he/she recommends. I’m sure it can be done with proper planning. Good luck!

  5. sandra says:

    I am turning to pesco vegetarian but I can’t eat any meat products including eggs, animal milk/cheese, butter etc but I want to continue to eat fishes.

    A lot of your recipe include eggs etc. Do you have any that dont contain animal products at all?

  6. Laura Lee Bloor says:

    Thanks so much, Sandra! Since my goal was to eliminate meat from my diet, yes, most of my recipes still include eggs, milk, butter, etc. Unfortunately, no, I don’t have any recipes that don’t contain animal products. Sorry!

  7. Leslie says:

    Thanks for all the input, recipes and meal planner. I am planning to begin the Pescetarian way of eating. I am on the 12th day of a 21 day fast and I have been only eatin Fruit & Vegetables. I have been feeling so good eating this way, so I was trying to find something that is conducive to the way I have been eating.
    I am really looking forward to this and I am planning my meals & snacks so that I can be prepared. If you have any other helpful tips, please feel free to forward them to me.

  8. Abrianna Albonetti says:

    In the long run is it healthy to be a pescetarian? Could it have a bad affect on having children?

  9. Laura Lee Bloor says:

    Hi Abrianna,
    Thanks for your question. I would say, for most people, yes, it is healthy to be a pescetarian in the long-run. Many cultures don’t include meat in their diets (India, Japan) and the people are healthy. As far as I know, there are no studies that indicate eating a pescetarian diet affects fertility or has a bad effect on children. Listen to your body, if you crave meat, have meat every once in a while. In general though, reducing meat consumption, especially red meat and processed meats, has been shown to reduce the risk of cancer, especially colon cancer.

  10. katy says:

    Hey. I loved this. Do you have any more good recipes? Could you do another weeks worth of pescetarian meal plan?;) that would be great

  11. Laura Lee Bloor says:

    Hey Katy,
    Thanks so much! I sure do. This is my latest post. It’s not all pescetarian meals, but some of them are. “Maximize Your Energy With This One-Week ‘Super Foods’ Meal Plan, Grocery List and Recipes” http://tenaciouslee.com/2011/10/26/maximize-your-energy-with-this-one-week-super-foods-meal-plan-grocery-list-and-recipes/

  12. Kish says:

    Can’t wait to try the muffin recipe. Thanks for posting.

  13. Kish says:

    I made the muffins and they were great. I modified the recipe a little and used agave nectar instead of sugar. My family loved them. I’m making them again this morning. Thanks again.

  14. Laura Lee Bloor says:

    Hey Kish,

    Thanks so much! Yeah, aren’t they delicious? Good call on using agave nectar instead of sugar; I’ll try that, too, next time.

    Laura Lee

  15. Ms. Boyd says:

    This is great! I have been a Pescetarian for 6 months now. The only issue is I feel as though I am running out of meal ideas. Any advice/recommendations?

  16. Laura Lee Bloor says:

    Hi Ms. Boyd,

    Thanks so much and congrats on going pescetarian! As you can see, I am a big fan of Real Simple and Self magazines when it comes to meal ideas. They always have new, fresh healthy meals to try. Let me know if that helps.

    Laura Lee

  17. Rachel Lance says:

    Congratulations on becoming pescetarian! I have been a pescetarian for four years. I often find my relationship with food frustrating because as a full time college student working part time I find that even when I do know what meals to make I lack the time to make them. Having a grocery list and cooking directions for these meals makes the preparing process so simple and quick. Thank You! Please, if you have the time I would greatly appreciate another week of the pescetarian meal plan.

  18. daryl says:

    Great info as a bodybuilder.. to a new lifestyle as a pescetarian!!

  19. Loudine says:

    Thanks a mil……I can now treat my pescetarian friends and family to some scrumptious meals (and at the same time have everyone else enjoy it too!)

  20. Scott says:

    This is awesome. Keep doing your thing! It’s inspiring quite a number of people to follow into the healthy conscious foot steps you’re creating. I’m actually a new pescetarian myself. Thanks for the info!

  21. Laura Lee Bloor says:

    Thanks, Scott! I’m not currently a pescetarian, as I do eat meat, but I still enjoy going all pescetarian for a week here and there.

  22. Dawn says:

    I LOVE this!!! My family and I are just making the switch to pescetarian, this is SSOOO helpful!!!!! Thanks

  23. Crystal says:

    Thank you so much for posting this. I now feel like I can enjoy and feel good about what I eat on a daily basis!

  24. Crystal says:

    Thank you so much for posting this. I now feel like I can enjoy and feel good about what I eat on a daily basis! Also, I just moved out on my own and my creativity with this has been so limited – this is a lifesaver!

  25. Laura Lee Bloor says:

    Thanks so much, Crystal. Glad to help! :)

  26. Laura Lee Bloor says:

    Thanks, Dawn! Congrats on making the switch and inspiring your family to eat better.

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