Your balanced pescatarian meal plan

If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:

• AM Snack: Cauliflower and Broccoli Pakoras

• Lunch pairing: Roasted Edamame

• Dinner pairing: 1 medium-sized apple (182 g)

Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:

• No need to add the apple as a dinner pairing (your daily fruit intake is already reached through breakfast).

Want to bump it up to 2,000 calories?
Simple fix:

• Add a Quinoa Avocado Breakfast Bowl as a breakfast pairing.

Tips & Tricks:

• Prep smoothie bowl ingredients in freezer packs for quick blending.

• Roast extra vegetables during your tray bake to use for salads or wraps later in the week.

• Batch-cook quinoa to save time on dinner preps.

• Keep roasted edamame in an airtight jar for quick snacking.

• Store brownies individually for easy grab-and-go snacks during the week.

If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:

• AM Snack: Apple, Cottage Cheese, and Cinnamon Snack

• Breakfast pairing: Mixed Berry Porridge with Nuts and Berries

Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:

• Have half serving of the Apple, Cottage Cheese, and Cinnamon Snack.

Want to bump it up to 2,000 calories?
Simple fix:

• Add a Mediterranean Cucumber Tomato Salad as a dinner pairing.

Tips & Tricks:

• Prepare the baked eggs in a skillet ahead of time for a quick reheat during busy mornings.

• Batch-prep the grain bowls in containers for easy grab-and-go lunches.

• Keep tuna salad wraps chilled and assemble them fresh for the best texture.

• Store berries in glass containers to keep them fresh longer.

• For shrimp tacos, prep the pineapple salsa ahead of time to make dinner quick and easy.

Today’s day is a repetition of Day 1.

Tips & Tricks:

• Reheat quinoa gently with a splash of water for the perfect texture.

• Pack the pakoras in parchment for an easy portable snack.

• Keep apples fresh and crisp by storing them in the refrigerator.

• Smoothie bowls are best blended fresh — store prepped ingredients in freezer-safe bags.

Today’s day is a repetition of Day 2.

Tips & Tricks:

• Freeze portions of porridge in single-serving containers for a quick breakfast.

• Slice fruit the night before to save time in the morning.

• Double the taco recipe for leftovers; the shrimp reheats well in a skillet.

• Store extra grain bowl toppings separately to keep them fresh and crisp.

If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:

• AM Snack: Broccoli Tomato Bites

• Dinner pairing: Smoky Tempeh Bacon

Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:

• Have half serving of the Kale & Bulgur Tabbouleh with Yogurt Dressing.

Want to bump it up to 2,000 calories?
Simple fix:

• Add herby breadsticks as a dinner pairing.

Tips & Tricks:

• Make banana pancake batter the night before for faster mornings.

• Prep the tabbouleh in a big batch for multiple lunches during the week.

• Store cottage cheese in individual jars to make snack time easy.

• Keep smoothie ingredients portioned and frozen for quick blending.

• Bake smoky tempeh in advance and store in airtight containers for up to three days.

Today’s day is a repetition of Day 1.

Tips & Tricks:

• Use extra roasted vegetables from earlier in the week to refresh your lunch tray bake.

• Store brownies in the freezer to extend their shelf life — they thaw quickly.

• Keep your pakoras crisp by reheating them in an air fryer.

• Add fresh herbs to your quinoa pot for extra flavor.

Today’s day is a repetition of Day 5.

Tips & Tricks:

• Assemble pancake toppings the night before to streamline your morning routine.

• Refresh tabbouleh with an extra squeeze of lemon juice before serving.

• Smoothies taste best freshly blended — store prepped fruit in freezer-safe bags.

• Herby breadsticks can be baked in batches and frozen for later use.