21-Day Pescatarian Diet Meal Plan

ByNick Garcia
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The pescatarian diet is basically a plant-based diet that also includes fish and seafood. Think of it as vegetarian plus fish. People who follow it avoid red meat and poultry, but still eat:

  • Fish and shellfish
  • Vegetables, fruits, whole grains
  • Legumes, beans, lentils, chickpeas
  • Nuts and seeds
  • Eggs and dairy (optional — some include, some don’t)

So it’s a flexible middle ground between being fully vegetarian and eating a standard omnivore diet.

Why People Choose It

  1. Health benefits – Fish provides lean protein and omega-3 fatty acids, which are linked to heart and brain health.
  2. Weight management – It tends to be lower in saturated fat than meat-heavy diets.
  3. Longevity connection – Many long-lived cultures (like in the Mediterranean and Japan) eat primarily plants plus fish.
  4. Flexibility – Easier to stick to than strict vegetarian or vegan diets, since you can still enjoy seafood.
  5. Ethical/environmental reasons – Some cut out meat but are comfortable with sustainable seafood.

Health Benefits

  • Heart health: Omega-3s in fish like salmon, sardines, and mackerel help lower inflammation, reduce triglycerides, and support cardiovascular health.
  • Brain health: Omega-3s also support memory and mood.
  • Lower risk of chronic disease: Eating more fiber-rich plants plus fish can reduce risk of diabetes, obesity, and hypertension.
  • Nutrient-rich: Offers vitamin B12, zinc, iron, and iodine, which are harder to get on a strict vegetarian diet.

Possible Drawbacks

  • Mercury exposure: Large fish like swordfish and king mackerel can contain high mercury levels — so variety and moderation matter.
  • Expense: Fresh, high-quality seafood can be pricier than beans and grains.
  • Over-reliance on fish: If someone eats mostly fried seafood, they miss the benefits of the diet.

Foods to Focus On

✅ Best Fish & Seafood:

  • Salmon, sardines, anchovies, trout, mackerel (high omega-3, low mercury)
  • Shrimp, scallops, mussels, oysters (low-calorie, high-protein)

✅ Plant Foods:

  • Leafy greens, cruciferous vegetables, starchy veggies (sweet potatoes, squash)
  • Fruits (berries, apples, citrus, bananas)
  • Whole grains (quinoa, oats, brown rice, barley)
  • Legumes (lentils, chickpeas, black beans, peas)
  • Nuts, seeds, and healthy oils (olive oil, flaxseed, chia seeds)

Who It’s Best For

  • People who want to eat mostly plant-based but still enjoy seafood.
  • Anyone looking to improve heart and brain health through omega-3s.
  • Folks interested in the Mediterranean-style eating pattern, but with a bit more flexibility.

👉 In short: the pescatarian diet is one of the healthiest, most sustainable eating patterns around. It combines the longevity benefits of plant-based diets with the nutrient richness of seafood — while staying flexible and satisfying.

Day 1

Breakfast: Greek Yogurt with Blueberries, Chia & Honey

Ingredients:

  • 1 cup plain Greek yogurt
  • ½ cup fresh blueberries
  • 1 Tbsp chia seeds
  • 1 tsp honey

Instructions:

  1. Scoop yogurt into a bowl.
  2. Top with blueberries and chia seeds.
  3. Drizzle honey on top and enjoy.

Lunch: Grilled Salmon Salad

Ingredients:

  • 6 oz salmon fillet
  • 2 cups baby spinach
  • ½ avocado, sliced
  • 1 Tbsp olive oil
  • 1 tsp lemon juice
  • Salt & pepper to taste

Instructions:

  1. Season salmon with salt, pepper, and drizzle of olive oil.
  2. Grill or pan-sear 3–4 minutes each side until cooked through.
  3. Arrange spinach and avocado on a plate.
  4. Top with salmon and drizzle with olive oil + lemon juice.

Dinner: Shrimp Stir-Fry with Broccoli

Ingredients:

  • 8 oz shrimp, peeled & deveined
  • 2 cups broccoli florets
  • 1 bell pepper, sliced
  • 2 Tbsp soy sauce (or tamari)
  • 1 tsp sesame oil
  • 1 tsp grated ginger
  • 2 cups cooked brown rice

Instructions:

  1. Heat sesame oil in skillet. Add ginger and shrimp, sauté until pink.
  2. Add broccoli and bell pepper, stir-fry 5 minutes.
  3. Stir in soy sauce and serve over brown rice.

Snack: Apple with Almond Butter

Ingredients:

  • 1 apple, sliced
  • 2 Tbsp almond butter

Instructions:

  1. Core and slice apple.
  2. Dip into almond butter and enjoy.

Day 2

Breakfast: Veggie Omelet with Feta & Spinach

Ingredients:

  • 2 eggs
  • ½ cup fresh spinach
  • ¼ cup diced tomatoes
  • 2 Tbsp crumbled feta
  • Salt & pepper to taste

Instructions:

  1. Whisk eggs in a bowl.
  2. Pour into heated skillet and cook until slightly set.
  3. Add spinach, tomatoes, and feta.
  4. Fold omelet and cook 1–2 minutes until done.

Lunch: Lentil & Veggie Soup

Ingredients:

  • 1 cup dried lentils, rinsed
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 4 cups vegetable broth
  • 1 tsp cumin
  • 1 bay leaf

Instructions:

  1. Heat oil in a pot, sauté onion, carrot, celery, and garlic.
  2. Add lentils, broth, cumin, and bay leaf.
  3. Simmer 30 minutes until lentils are tender.
  4. Season with salt and pepper before serving.

Dinner: Baked Cod with Sweet Potatoes

Ingredients:

  • 6 oz cod fillet
  • 1 medium sweet potato, cubed
  • 1 Tbsp olive oil
  • 1 tsp paprika
  • 1 cup asparagus

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss sweet potatoes in olive oil, paprika, salt, and roast 25 minutes.
  3. Season cod with salt, pepper, and lemon juice. Bake alongside asparagus for 12–15 minutes.

Snack: Hummus with Veggies

Ingredients:

  • ½ cup hummus
  • Sliced cucumber & carrot sticks

Instructions:

  1. Arrange veggies and hummus on a plate.
  2. Dip and enjoy.

Day 3

Breakfast: Overnight Oats with Banana & Walnuts

Ingredients:

  • ½ cup rolled oats
  • ½ cup almond milk
  • ½ banana, sliced
  • 1 Tbsp walnuts, chopped

Instructions:

  1. In a jar, mix oats and almond milk. Refrigerate overnight.
  2. Top with banana slices and walnuts in the morning.

Lunch: Tuna Salad Wrap

Ingredients:

  • 1 can tuna (in water), drained
  • 2 Tbsp Greek yogurt (or mayo)
  • 1 celery stalk, diced
  • 1 tsp lemon juice
  • 1 whole wheat tortilla
  • 1 cup mixed greens

Instructions:

  1. Mix tuna, yogurt, celery, and lemon juice.
  2. Spread onto tortilla, add greens, and roll up.

Dinner: Grilled Halibut with Quinoa

Ingredients:

  • 6 oz halibut fillet
  • 1 cup cooked quinoa
  • 1 cup green beans, steamed
  • 1 Tbsp olive oil
  • Lemon wedge

Instructions:

  1. Season halibut with olive oil, salt, pepper. Grill 4 minutes each side.
  2. Serve with quinoa and green beans.
  3. Squeeze fresh lemon before serving.

Snack: Cottage Cheese with Pineapple

Ingredients:

  • ½ cup cottage cheese
  • ½ cup pineapple chunks

Instructions:

  1. Mix together and serve chilled.

Day 4

Breakfast: Avocado Toast with Poached Egg & Cherry Tomatoes

Ingredients:

  • 1 slice whole-grain bread
  • ½ avocado, mashed
  • 1 poached egg
  • 4–5 cherry tomatoes, halved
  • Salt, pepper, red pepper flakes (optional)

Instructions:

  1. Toast bread and spread with mashed avocado.
  2. Top with poached egg and cherry tomatoes.
  3. Season with salt, pepper, and a sprinkle of red pepper flakes.

Lunch: Chickpea Salad

Ingredients:

  • 1 cup canned chickpeas, rinsed
  • ½ cucumber, diced
  • ½ red onion, diced
  • 1 Tbsp olive oil
  • 1 Tbsp lemon juice
  • Salt & pepper to taste

Instructions:

  1. Combine chickpeas, cucumber, and onion in a bowl.
  2. Drizzle with olive oil and lemon juice.
  3. Toss well and season to taste.

Dinner: Shrimp Tacos with Cabbage Slaw

Ingredients:

  • 8 oz shrimp, peeled & deveined
  • 4 small corn tortillas
  • 1 cup shredded cabbage
  • ¼ cup Greek yogurt
  • 1 Tbsp lime juice
  • ½ avocado, sliced

Instructions:

  1. Season shrimp with chili powder, salt, and pepper. Sauté until pink.
  2. Mix cabbage with yogurt and lime juice for slaw.
  3. Warm tortillas, add shrimp, slaw, and avocado slices.

Snack: Mixed Nuts

Ingredients:

  • ¼ cup almonds, cashews, and walnuts

Instructions:

  1. Mix nuts and enjoy as a crunchy snack.

Day 5

Breakfast: Green Smoothie

Ingredients:

  • 1 cup spinach
  • 1 cup frozen mango
  • 1 scoop protein powder (vanilla works well)
  • 1 Tbsp flaxseed
  • 1 cup almond milk

Instructions:

  1. Blend all ingredients until smooth.
  2. Pour into a glass and enjoy chilled.

Lunch: Sardine Salad

Ingredients:

  • 1 can sardines in olive oil, drained
  • 2 cups arugula
  • ½ cup cherry tomatoes
  • 5 olives, sliced
  • 1 Tbsp balsamic vinegar

Instructions:

  1. Arrange arugula, tomatoes, and olives in a bowl.
  2. Top with sardines and drizzle with balsamic vinegar.

Dinner: Seared Scallops with Wild Rice

Ingredients:

  • 6 large scallops
  • 1 Tbsp olive oil
  • 2 cups cooked wild rice
  • 1 zucchini, sliced and roasted

Instructions:

  1. Heat skillet with olive oil. Pat scallops dry, season with salt and pepper.
  2. Sear 2 minutes per side until golden.
  3. Serve with wild rice and roasted zucchini.

Snack: Edamame with Sea Salt

Ingredients:

  • 1 cup shelled edamame
  • Pinch of sea salt

Instructions:

  1. Boil or steam edamame 5 minutes.
  2. Drain, sprinkle with sea salt, and serve warm.

Day 6

Breakfast: Whole-Grain Pancakes with Berries

Ingredients:

  • 1 cup whole-grain pancake mix (or homemade batter)
  • ½ cup fresh berries (strawberries, blueberries, or raspberries)
  • 2 Tbsp Greek yogurt

Instructions:

  1. Cook pancakes on a griddle until golden.
  2. Stack, top with berries, and dollop Greek yogurt.

Lunch: Mediterranean Quinoa Bowl

Ingredients:

  • 1 cup cooked quinoa
  • ½ cup chickpeas
  • ½ cucumber, diced
  • ¼ cup diced tomato
  • 1 Tbsp tahini
  • 1 Tbsp lemon juice

Instructions:

  1. Combine quinoa, chickpeas, cucumber, and tomato in a bowl.
  2. Whisk tahini and lemon juice for dressing.
  3. Pour dressing over bowl and toss to combine.

Dinner: Grilled Salmon with Brussels Sprouts

Ingredients:

  • 6 oz salmon fillet
  • 2 cups Brussels sprouts, halved
  • 1 Tbsp olive oil
  • 1 cup mashed cauliflower

Instructions:

  1. Toss Brussels sprouts in olive oil, roast at 400°F (200°C) for 25 minutes.
  2. Grill salmon 3–4 minutes each side until flaky.
  3. Serve with roasted sprouts and mashed cauliflower.

Snack: Dark Chocolate & Strawberries

Ingredients:

  • 1 oz dark chocolate
  • ½ cup fresh strawberries

Instructions:

  1. Break chocolate into squares.
  2. Pair with strawberries for a sweet treat.

Day 7

Breakfast: Smoked Salmon & Cream Cheese Toast

Ingredients:

  • 1 slice whole-grain bread
  • 2 Tbsp cream cheese
  • 2 oz smoked salmon
  • 1 tsp capers (optional)

Instructions:

  1. Toast bread, spread cream cheese.
  2. Top with smoked salmon and capers.

Lunch: Veggie Sushi Rolls with Miso Soup

Ingredients (sushi):

  • 1 sheet nori
  • ½ cup cooked sushi rice
  • ¼ cucumber, sliced
  • ¼ avocado, sliced
  • Soy sauce for dipping

Instructions:

  1. Place rice on nori, add cucumber and avocado.
  2. Roll tightly and slice into 6–8 pieces.
  3. Serve with soy sauce.

Ingredients (miso soup):

  • 2 cups vegetable broth
  • 1 Tbsp miso paste
  • ¼ cup tofu cubes
  • 2 Tbsp sliced green onion

Instructions:

  1. Warm broth, whisk in miso paste.
  2. Add tofu and green onion before serving.

Dinner: Baked Tilapia with Spinach & Carrots

Ingredients:

  • 6 oz tilapia fillet
  • 1 Tbsp lemon juice
  • 1 cup spinach
  • 1 cup carrots, roasted

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Season tilapia with lemon juice, salt, and pepper. Bake 12–15 minutes.
  3. Sauté spinach in olive oil, roast carrots, and serve together.

Snack: Trail Mix

Ingredients:

  • 2 Tbsp almonds
  • 2 Tbsp cashews
  • 2 Tbsp dried cranberries

Instructions:

  1. Mix all together and store in a small container for snacking.

Week 2 – Days 8 to 14 Recipes

Day 8

Breakfast: Chia Pudding with Raspberries & Almonds

Ingredients:

  • 3 Tbsp chia seeds
  • 1 cup coconut milk (or almond milk)
  • ½ cup raspberries
  • 2 Tbsp sliced almonds
  • 1 tsp honey (optional)

Instructions:

  1. Mix chia seeds and milk in a jar. Refrigerate overnight.
  2. In the morning, stir and top with raspberries, almonds, and honey.

Lunch: Tuna Poke Bowl

Ingredients:

  • 4 oz sushi-grade tuna, cubed
  • 1 cup cooked brown rice
  • ¼ avocado, sliced
  • ½ cup edamame
  • 1 tsp soy sauce
  • 1 tsp sesame seeds

Instructions:

  1. Place rice in a bowl, top with tuna, avocado, and edamame.
  2. Drizzle soy sauce and sprinkle with sesame seeds.

Dinner: Grilled Shrimp Skewers

Ingredients:

  • 10 large shrimp, peeled
  • 1 zucchini, sliced
  • 1 red bell pepper, cubed
  • 1 Tbsp olive oil
  • 1 tsp garlic powder

Instructions:

  1. Thread shrimp and veggies onto skewers.
  2. Brush with olive oil and season with garlic powder.
  3. Grill 2–3 minutes per side until shrimp are pink.

Snack: Rice Cakes with Peanut Butter

Ingredients:

  • 2 rice cakes
  • 2 Tbsp peanut butter

Instructions:

  1. Spread peanut butter on rice cakes.
  2. Eat as a crunchy snack.

Day 9

Breakfast: Mushroom & Spinach Egg Scramble

Ingredients:

  • 2 eggs
  • ½ cup mushrooms, sliced
  • 1 cup spinach
  • 1 tsp olive oil

Instructions:

  1. Heat oil in skillet, sauté mushrooms and spinach until soft.
  2. Add beaten eggs, scramble until cooked.

Lunch: Lentil & Beet Salad

Ingredients:

  • 1 cup cooked lentils
  • 1 roasted beet, diced
  • 2 Tbsp goat cheese crumbles
  • 1 Tbsp balsamic vinegar

Instructions:

  1. Mix lentils and roasted beets in a bowl.
  2. Top with goat cheese and balsamic vinegar.

Dinner: Baked Salmon with Wild Rice & Broccoli

Ingredients:

  • 6 oz salmon fillet
  • 1 cup wild rice, cooked
  • 1 cup broccoli florets, steamed
  • 1 tsp lemon juice

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Bake salmon for 15 minutes, season with lemon juice.
  3. Serve with rice and broccoli.

Snack: Greek Yogurt with Granola

Ingredients:

  • 1 cup Greek yogurt
  • ¼ cup granola
  • 1 tsp honey

Instructions:

  1. Scoop yogurt into bowl.
  2. Top with granola and honey.

Day 10

Breakfast: Smoothie Bowl

Ingredients:

  • 1 banana
  • 1 kiwi
  • 1 cup spinach
  • ½ cup almond milk
  • 1 Tbsp chia seeds

Instructions:

  1. Blend banana, kiwi, spinach, and almond milk until thick.
  2. Pour into bowl and top with chia seeds.

Lunch: Chickpea Curry

Ingredients:

  • 1 cup chickpeas (cooked or canned)
  • 1 cup diced tomatoes
  • 1 tsp curry powder
  • ½ cup coconut milk
  • 1 cup cooked basmati rice

Instructions:

  1. Heat tomatoes and chickpeas in skillet with curry powder.
  2. Stir in coconut milk, simmer 10 minutes.
  3. Serve over basmati rice.

Dinner: Pan-Seared Cod with Couscous

Ingredients:

  • 6 oz cod fillet
  • 1 tsp olive oil
  • 1 cup cooked couscous
  • 1 cup roasted asparagus

Instructions:

  1. Heat olive oil in skillet, sear cod 3 minutes per side.
  2. Serve with couscous and asparagus.

Snack: Carrots with Tzatziki

Ingredients:

  • ½ cup baby carrots
  • ¼ cup tzatziki sauce

Instructions:

  1. Dip carrots in tzatziki and enjoy.

Day 11

Breakfast: Toast with Almond Butter & Strawberries

Ingredients:

  • 1 slice whole-grain bread
  • 1 Tbsp almond butter
  • 3 strawberries, sliced

Instructions:

  1. Toast bread, spread with almond butter.
  2. Top with sliced strawberries.

Lunch: Black Bean & Quinoa Salad

Ingredients:

  • 1 cup cooked quinoa
  • ½ cup black beans
  • ½ avocado, diced
  • 1 Tbsp lime juice

Instructions:

  1. Toss quinoa, beans, and avocado together.
  2. Drizzle with lime juice.

Dinner: Grilled Swordfish with Potatoes & Kale

Ingredients:

  • 6 oz swordfish steak
  • 1 cup roasted baby potatoes
  • 1 cup kale, sautéed
  • 1 tsp olive oil

Instructions:

  1. Season swordfish with salt, pepper, and olive oil. Grill 3–4 min per side.
  2. Serve with potatoes and kale.

Snack: Cottage Cheese with Peaches

Ingredients:

  • ½ cup cottage cheese
  • ½ peach, sliced

Instructions:

  1. Mix together and enjoy chilled.

Day 12

Breakfast: Spinach & Mushroom Frittata

Ingredients:

  • 2 eggs
  • ½ cup spinach
  • ½ cup mushrooms, sliced
  • 1 Tbsp feta cheese

Instructions:

  1. Preheat oven to 350°F (175°C).
  2. In skillet, cook spinach and mushrooms.
  3. Add beaten eggs, sprinkle with feta. Bake 10–12 minutes.

Lunch: Veggie Wrap with Hummus

Ingredients:

  • 1 whole-wheat tortilla
  • 2 Tbsp hummus
  • ¼ cucumber, sliced
  • ¼ cup sprouts
  • ¼ cup shredded carrots

Instructions:

  1. Spread hummus on tortilla.
  2. Add veggies, roll up tightly.

Dinner: Garlic Butter Shrimp with Zucchini Noodles

Ingredients:

  • 8 oz shrimp
  • 2 medium zucchinis, spiralized
  • 1 Tbsp butter
  • 2 garlic cloves, minced

Instructions:

  1. Melt butter in skillet, add garlic and shrimp. Cook until pink.
  2. Add zucchini noodles and sauté 2 minutes.

Snack: Nuts & Dried Fruit Mix

Ingredients:

  • ¼ cup almonds
  • ¼ cup dried cranberries

Instructions:

  1. Mix together in small bowl.

Day 13

Breakfast: Apple Cinnamon Oatmeal

Ingredients:

  • ½ cup rolled oats
  • 1 cup almond milk
  • ½ apple, diced
  • 1 tsp cinnamon
  • 1 Tbsp almond butter

Instructions:

  1. Cook oats in almond milk until soft.
  2. Stir in apple, cinnamon, and almond butter.

Lunch: Tuna-Stuffed Avocado

Ingredients:

  • 1 avocado, halved
  • 1 can tuna, drained
  • 2 Tbsp Greek yogurt
  • 1 tsp lemon juice

Instructions:

  1. Mix tuna, yogurt, and lemon juice.
  2. Spoon into avocado halves.

Dinner: Seared Scallops with Risotto & Asparagus

Ingredients:

  • 6 scallops
  • 1 cup arborio rice
  • 4 cups vegetable broth
  • 1 cup asparagus, chopped
  • 2 Tbsp Parmesan cheese

Instructions:

  1. Heat broth and keep warm.
  2. In skillet, cook rice slowly, adding broth ½ cup at a time until creamy.
  3. Stir in asparagus and Parmesan.
  4. Sear scallops 2 minutes per side, serve on risotto.

Snack: Roasted Chickpeas

Ingredients:

  • 1 cup canned chickpeas, rinsed
  • 1 tsp olive oil
  • ½ tsp paprika

Instructions:

  1. Toss chickpeas with oil and paprika.
  2. Roast at 400°F (200°C) for 25 minutes.

Day 14

Breakfast: Smoked Salmon Avocado Toast

Ingredients:

  • 1 slice whole-grain bread
  • ½ avocado, mashed
  • 2 oz smoked salmon
  • 1 tsp lemon juice

Instructions:

  1. Toast bread, spread avocado.
  2. Top with smoked salmon, drizzle lemon juice.

Lunch: Greek Salad with Chickpeas & Feta

Ingredients:

  • 1 cup chickpeas
  • ½ cucumber, diced
  • ½ cup cherry tomatoes
  • 2 Tbsp feta cheese
  • 1 Tbsp olive oil

Instructions:

  1. Toss chickpeas, cucumber, and tomatoes together.
  2. Top with feta and olive oil.

Dinner: Baked Halibut with Sweet Potato Mash

Ingredients:

  • 6 oz halibut fillet
  • 1 medium sweet potato, boiled and mashed
  • 1 cup spinach, sautéed
  • 1 tsp olive oil

Instructions:

  1. Bake halibut at 375°F (190°C) for 15 minutes.
  2. Mash sweet potato with olive oil, salt, and pepper.
  3. Serve with spinach.

Snack: Dark Chocolate Almonds

Ingredients:

  • 1 oz dark chocolate
  • 10 almonds

Instructions:

  1. Eat almonds alongside a small piece of chocolate.

Week 3 – Days 15 to 21 Recipes

Day 15

Breakfast: Acai Bowl with Blueberries & Granola

Ingredients:

  • 1 frozen acai packet (or ½ cup acai puree)
  • ½ banana
  • ½ cup blueberries
  • ½ cup almond milk
  • ¼ cup granola

Instructions:

  1. Blend acai, banana, blueberries, and almond milk until thick.
  2. Pour into a bowl, top with granola.

Lunch: Lentil Soup with Side Salad

Ingredients:

  • 1 cup lentils, rinsed
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 1 cup mixed greens + olive oil for salad

Instructions:

  1. Sauté onion, carrot, and celery in a pot.
  2. Add lentils and broth, simmer 25–30 min until tender.
  3. Serve with side salad drizzled with olive oil.

Dinner: Grilled Salmon with Quinoa Tabbouleh

Ingredients:

  • 6 oz salmon fillet
  • 1 cup cooked quinoa
  • ½ cup parsley, chopped
  • ½ cucumber, diced
  • ½ lemon, juiced

Instructions:

  1. Mix quinoa, parsley, cucumber, and lemon juice.
  2. Grill salmon 3–4 minutes each side.
  3. Serve salmon on top of tabbouleh.

Snack: Apple Slices with Cashew Butter

Ingredients:

  • 1 apple, sliced
  • 2 Tbsp cashew butter

Instructions:

  1. Slice apple and dip into cashew butter.

Day 16

Breakfast: Cottage Cheese with Peach & Chia

Ingredients:

  • ½ cup cottage cheese
  • ½ peach, sliced
  • 1 tsp chia seeds

Instructions:

  1. Mix cottage cheese and peach slices.
  2. Sprinkle with chia seeds.

Lunch: Tuna Poke Bowl with Mango

Ingredients:

  • 4 oz sushi-grade tuna, cubed
  • 1 cup cooked rice
  • ½ mango, diced
  • ¼ avocado, sliced
  • 1 tsp soy sauce
  • 1 tsp sesame oil

Instructions:

  1. Assemble rice, tuna, mango, and avocado in a bowl.
  2. Drizzle with soy sauce and sesame oil.

Dinner: Shrimp Stir-Fry with Bok Choy & Soba Noodles

Ingredients:

  • 8 oz shrimp, peeled
  • 2 cups bok choy, chopped
  • 1 carrot, sliced
  • 1 cup cooked soba noodles
  • 1 Tbsp soy sauce

Instructions:

  1. Sauté shrimp until pink.
  2. Add bok choy and carrot, stir-fry 5 minutes.
  3. Add noodles and soy sauce, toss well.

Snack: Bell Peppers with Hummus

Ingredients:

  • ½ cup hummus
  • 1 bell pepper, sliced

Instructions:

  1. Slice pepper and dip into hummus.

Day 17

Breakfast: Smoked Salmon Scramble

Ingredients:

  • 2 eggs
  • 2 oz smoked salmon
  • 1 Tbsp chives, chopped

Instructions:

  1. Scramble eggs in skillet.
  2. Fold in smoked salmon and sprinkle with chives.

Lunch: Kale & Chickpea Salad

Ingredients:

  • 2 cups kale, chopped
  • ½ cup chickpeas
  • 1 Tbsp tahini
  • 1 Tbsp lemon juice

Instructions:

  1. Massage kale with lemon juice.
  2. Toss with chickpeas and drizzle with tahini.

Dinner: Baked Cod with Wild Rice & Asparagus

Ingredients:

  • 6 oz cod fillet
  • 1 cup cooked wild rice
  • 1 cup asparagus, roasted
  • 1 tsp olive oil

Instructions:

  1. Bake cod at 375°F (190°C) for 15 minutes.
  2. Serve with wild rice and roasted asparagus.

Snack: Greek Yogurt with Honey

Ingredients:

  • 1 cup Greek yogurt
  • 1 tsp honey

Instructions:

  1. Mix honey into yogurt and enjoy.

Day 18

Breakfast: Overnight Oats with Raspberries & Pumpkin Seeds

Ingredients:

  • ½ cup rolled oats
  • ½ cup almond milk
  • ½ cup raspberries
  • 1 Tbsp pumpkin seeds

Instructions:

  1. Mix oats and almond milk in jar, refrigerate overnight.
  2. Top with raspberries and pumpkin seeds in morning.

Lunch: Quinoa Bowl with Edamame & Seaweed

Ingredients:

  • 1 cup quinoa, cooked
  • ½ cup edamame
  • ¼ avocado
  • 1 Tbsp shredded seaweed
  • 1 tsp soy sauce

Instructions:

  1. Assemble quinoa, edamame, avocado, and seaweed.
  2. Drizzle with soy sauce.

Dinner: Seared Scallops with Cauliflower Mash

Ingredients:

  • 6 scallops
  • 2 cups cauliflower, steamed
  • 1 Tbsp olive oil
  • 1 cup green beans, steamed

Instructions:

  1. Blend cauliflower with olive oil to make mash.
  2. Sear scallops 2 min per side until golden.
  3. Serve with green beans.

Snack: Rice Cakes with Almond Butter

Ingredients:

  • 2 rice cakes
  • 2 Tbsp almond butter

Instructions:

  1. Spread almond butter on rice cakes.

Day 19

Breakfast: Pineapple Spinach Smoothie

Ingredients:

  • 1 cup spinach
  • 1 cup pineapple chunks
  • 1 cup almond milk
  • 1 Tbsp chia seeds
  • 1 scoop protein powder (optional)

Instructions:

  1. Blend all until smooth.
  2. Serve chilled.

Lunch: Mediterranean Lentil Bowl

Ingredients:

  • 1 cup cooked lentils
  • ¼ cup olives, sliced
  • 2 Tbsp feta cheese
  • 1 Tbsp olive oil

Instructions:

  1. Combine lentils, olives, and feta.
  2. Drizzle with olive oil.

Dinner: Shrimp Tacos with Mango Salsa

Ingredients:

  • 8 oz shrimp, sautéed with chili powder
  • 4 corn tortillas
  • ½ cup shredded cabbage
  • ½ cup mango, diced
  • 1 Tbsp lime juice

Instructions:

  1. Mix mango and lime juice for salsa.
  2. Warm tortillas, add shrimp, cabbage, and salsa.

Snack: Dark Chocolate with Walnuts

Ingredients:

  • 1 oz dark chocolate
  • ¼ cup walnuts

Instructions:

  1. Break chocolate into pieces and enjoy with walnuts.

Day 20

Breakfast: Veggie Omelet with Mushrooms & Goat Cheese

Ingredients:

  • 2 eggs
  • ½ cup mushrooms, diced
  • 1 Tbsp goat cheese
  • 1 tsp olive oil

Instructions:

  1. Heat oil, sauté mushrooms.
  2. Add eggs and cook into omelet.
  3. Sprinkle with goat cheese before folding.

Lunch: Chickpea Curry with Quinoa

Ingredients:

  • 1 cup chickpeas
  • ½ cup coconut milk
  • 1 cup diced tomatoes
  • 1 tsp curry powder
  • 1 cup cooked quinoa

Instructions:

  1. Heat chickpeas, tomatoes, and curry powder in skillet.
  2. Add coconut milk, simmer 10 min.
  3. Serve over quinoa.

Dinner: Salmon with Lemon Dill Sauce

Ingredients:

  • 6 oz salmon fillet
  • 1 Tbsp lemon juice
  • 1 tsp fresh dill
  • 1 cup roasted carrots
  • 1 cup kale, sautéed

Instructions:

  1. Mix lemon juice and dill for sauce.
  2. Bake salmon at 375°F (190°C) for 15 min.
  3. Serve with carrots and kale.

Snack: Roasted Almonds

Ingredients:

  • ¼ cup raw almonds
  • Pinch of sea salt

Instructions:

  1. Roast almonds at 350°F (175°C) for 10 minutes.

Day 21

Breakfast: Greek Yogurt Parfait with Strawberries

Ingredients:

  • 1 cup Greek yogurt
  • ½ cup strawberries, sliced
  • ¼ cup granola

Instructions:

  1. Layer yogurt, strawberries, and granola in a glass.

Lunch: Tuna Salad Sandwich

Ingredients:

  • 1 can tuna, drained
  • 2 Tbsp Greek yogurt or mayo
  • 1 tsp lemon juice
  • 2 slices whole-grain bread
  • 1 handful arugula

Instructions:

  1. Mix tuna, yogurt, and lemon juice.
  2. Spread on bread, add arugula, and assemble sandwich.

Dinner: Baked Halibut with Spinach & Potatoes

Ingredients:

  • 6 oz halibut fillet
  • 1 cup spinach, sautéed
  • 1 cup roasted baby potatoes
  • 1 tsp olive oil

Instructions:

  1. Bake halibut at 375°F (190°C) for 15 minutes.
  2. Serve with spinach and potatoes.

Snack: Fresh Fruit Salad

Ingredients:

  • ½ cup pineapple
  • ½ cup strawberries
  • ½ cup grapes

Instructions:

  1. Dice all fruit and mix in a bowl.

Related posts:

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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