Meal plan grocery list
Salmon
Tuna
Mackerel
Trout
Shrimp
Crab
Scallops
Eggs
Greek yogurt
Cottage cheese
Quinoa
Brown rice
Oats
Chickpeas
Lentils
Black beans
Edamame
Spinach
Kale
Broccoli
Asparagus
Bell peppers
Sweet potatoes
Avocado
Almonds
Walnuts
Peanut butter
Chia seeds
Flaxseeds
Pumpkin seeds
Sunflower seeds
Olive oil
Coconut oil
Meal plan overview
The pescatarian meal plan for muscle gain focuses on providing the right nutrients to help you build muscle effectively. With a mix of seafood, whole grains, and vegetables, this plan supports your fitness goals.
It's designed to help you get the most out of your workouts and recovery. Enjoy delicious meals that fuel your muscle growth and keep you feeling strong.
Foods to eat
- Fatty Fish: Salmon and mackerel for protein and healthy fats.
- Eggs: High in protein and great for muscle repair.
- Quinoa: A complete protein source that supports muscle growth.
- Nuts and Nut Butters: Almonds and peanut butter for protein and healthy fats.
- Protein Smoothies: Blended with Greek yogurt, fruits, and spinach.
✅ Tip
Foods not to eat
- Sugary Snacks: Avoid sweets that add empty calories.
- Processed Grains: White bread and pastas that lack essential nutrients.
- Sugary Drinks: Sodas and energy drinks that offer no muscle-building benefits.
- Low-Calorie Foods: Foods that don't support the increased caloric needs for muscle gain.
- Artificial Ingredients: Foods with additives that don’t provide nutritional benefits.
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Main benefits
The pescatarian meal plan for muscle gain uniquely supports muscle repair and growth through a rich intake of omega-3 fatty acids, which can reduce muscle inflammation. This diet also helps maintain a balanced intake of healthy fats and proteins, optimizing muscle recovery. Additionally, the inclusion of diverse nutrient sources can enhance overall muscle function and performance.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To further enhance your muscle gain with nutrient-dense options, consider these substitutions:
- For a leaner protein source with high omega-3 content, herring can replace mackerel, offering similar benefits with a slightly lower fat content.
- To diversify your plant-based protein, hemp seeds can replace flaxseeds, providing a complete protein profile with essential amino acids.
- For a high-carb option to support energy needs, millet can replace brown rice, offering a rich source of magnesium and fiber.
- For a different protein-rich legume, fava beans can replace chickpeas, offering more protein per serving.
- For a nutrient-dense vegetable, Brussels sprouts can replace broccoli, providing more protein and fiber.
How to budget on this meal plan
Following the pescatarian meal plan for muscle gain on a budget can be easier by purchasing protein-rich foods like canned tuna and frozen shrimp in bulk. Opt for cost-effective sources of protein such as eggs and legumes. Plan meals around sales and discount items to maximize your budget.
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Extra tips
Any healthy snack ideas?
Muscle-building snacks to consider:
- Salmon jerky
- Protein bars with natural ingredients
- Hard-boiled eggs
- Peanut butter on whole grain toast
- Greek yogurt with honey
- Tuna salad with avocado
- Smoothies with protein powder
What should I drink on this meal plan?
Water should be your main drink, but consider adding electrolytes after workouts. Protein shakes with milk or almond milk can help with muscle recovery. Green tea offers antioxidants that can aid in muscle repair. Herbal teas like rooibos or peppermint are good for overall hydration.
How to get even more nutrients?
Include a variety of protein sources, such as lentils and beans, to diversify your nutrient intake. Using whole grains like bulgur and barley can provide additional fiber and vitamins. Enhance meals with healthy fats from avocados and nuts for better nutrient absorption.
Meal plan suggestion
Meal Plan for Pescatarian Meal Plan for Muscle Gain
Day 1
- Breakfast: Greek yogurt with chia seeds and strawberries
- Lunch: Quinoa salad with chickpeas, bell peppers, and olive oil
- Dinner: Grilled salmon with brown rice and steamed broccoli
- Snack: Cottage cheese with a handful of almonds
Calories: 2200 Fat: 80g Carbs: 220g Protein: 150g
Day 2
- Breakfast: Scrambled eggs with spinach and mushrooms
- Lunch: Tuna salad with mixed greens, avocado, and lemon dressing
- Dinner: Grilled mackerel with quinoa and roasted sweet potatoes
- Snack: Greek yogurt with blueberries and walnuts
Calories: 2250 Fat: 85g Carbs: 225g Protein: 155g
Day 3
- Breakfast: Cottage cheese with banana slices and flaxseeds
- Lunch: Lentil soup with carrots and spinach
- Dinner: Grilled shrimp with brown rice and sautéed kale
- Snack: Greek yogurt with raspberries and almonds
Calories: 2300 Fat: 90g Carbs: 230g Protein: 160g
Day 4
- Breakfast: Oatmeal with peanut butter, banana slices, and chia seeds
- Lunch: Quinoa salad with chickpeas, bell peppers, and olive oil
- Dinner: Grilled trout with brown rice and steamed asparagus
- Snack: Cottage cheese with a handful of walnuts
Calories: 2200 Fat: 80g Carbs: 220g Protein: 150g
Day 5
- Breakfast: Greek yogurt with flaxseeds and raspberries
- Lunch: Tofu and edamame stir-fry with bell peppers and quinoa
- Dinner: Grilled mackerel with brown rice and roasted sweet potatoes
- Snack: Cottage cheese with blueberries and almonds
Calories: 2250 Fat: 85g Carbs: 225g Protein: 155g
Day 6
- Breakfast: Scrambled eggs with spinach and mushrooms
- Lunch: Lentil soup with carrots and spinach
- Dinner: Grilled crab with brown rice and sautéed kale
- Snack: Greek yogurt with banana slices and chia seeds
Calories: 2300 Fat: 90g Carbs: 230g Protein: 160g
Day 7
- Breakfast: Cottage cheese with strawberries and flaxseeds
- Lunch: Spinach salad with grilled tuna, avocado, and lemon dressing
- Dinner: Grilled salmon with quinoa and roasted broccoli
- Snack: Greek yogurt with raspberries and almonds
Calories: 2200 Fat: 80g Carbs: 220g Protein: 150g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Zuzanna Kędziora
- Published on Jul 2, 2024
- Updated on Oct 1, 2024