Pescatarian weekly meal plan
Fish and seafood several times a week, plus legumes and vegetables. No meat.
It's loaded into your week and you can change anything.
The plan
Shopping list
Quantities for 4 people
Produce
- swiss chard3 pack
- garlic2
- broccoli1
- onion7
- red onion1
- mushroom16 tbsp
- green bean14 oz
- cauliflower1
- garlic clove5
- spinach1 pack
- lettuce1
- lemon2
- bell pepper1
- yellow bell pepper1
- red bell pepper1
- potato7
- parsley2 tbsp
- leek1
- tomato5
- carrot5
- winter squash11 oz
- zucchini1
Meat
- shrimp1 lb
- hake fillet1.75 lb
Dairy
- heavy cream0.75 cup
- milk3.5 cup
- butter2.5 oz
- cream cheese2 tbsp
- soft cheese5.25 oz
- mozzarella cheese5.25 oz
- parmesan cheese4 tbsp
- grated cheese8 oz
- ricotta1 lb
Pantry
- oil2.75 cup
- olive oil5 tbsp
- rice14 oz
- pea1 can
- tuna2 can
- vegetable broth1.5 qt
- angel hair pasta3.5 oz
- chickpea2 can
- flour1.5 oz
- chickpea flour21.5 tbsp
- egg13
- hard-boiled egg5
- mayonnaise7 oz
- nutmeg0.5 tbsp
- breadcrumbs8.75 oz
- paprika0.5 tbsp
- smoked paprika0.5 tbsp
- pepper0.5 tbsp
- black pepper0.5 tbsp
- baking powder0.5 tbsp
- salt3.5 tbsp
- cannelloni sheet12
- pie crust2
- crushed tomato2 lb
- vinegar2 tbsp
Meal prep: what to make ahead
🍲 Cook and freeze: Blender Chickpea Flour Crust
For Mon · portioned in the freezer
🍲 Make ahead: Vegetable Soup
For Tue · keeps ~3-4 days in the fridge
🍲 Cook and freeze: Chickpea and Spinach Stew
For Wed · portioned in the freezer
🍲 Cook and freeze: Creamy Mashed Cauliflower
For Thu · portioned in the freezer
🍲 Cook and freeze: Swiss Chard and Ricotta Cannelloni
For Thu · portioned in the freezer
🍲 Cook and freeze: Broccoli Gratin
For Sat · portioned in the freezer
🍲 Make ahead: Swiss Chard Pie
For Sat · keeps ~3-4 days in the fridge
🥫 Make the sauces and bases (Stock)
For Vegetable Soup (Tue) · freeze in portions
🥬 Wash and chop: Carrot, Winter squash, Onion, Leek, Bell pepper, Garlic clove
For Russian Potato Salad (Mon), Vegetable Soup (Tue), Rice with Tuna (Tue), Chickpea and Spinach Stew (Wed), Shrimp and Vegetable Stir-Fry (Wed)… · keeps 3-4 days
It's loaded into your week and you can change anything.