Meal plan grocery list
Salmon
Quinoa
Spinach
Avocado
Sweet potatoes
Blueberries
Chickpeas
Whole grain pasta
Kale
Eggs
Bell peppers
Tomatoes
Greek yogurt
Almonds
Oranges
Lemon
Hummus
Oats
Cucumber
Pineapple
Raspberries
Brown rice
Mango
Cottage cheese
Edamame
Bananas
Green beans
Tuna
Carrots
Chia seeds
Walnuts
Black beans
Honey
Meal plan overview
With the pescatarian meal plan for two, you can enjoy thoughtfully crafted meals that are perfect for sharing. This plan makes it easy to prepare nutritious and delicious dishes that you and your partner will love.
Whether you're cooking for a date night or a casual dinner, these recipes are designed to be simple yet flavorful. Enjoy the convenience of meals made for two, bringing you closer with every bite.
Foods to eat
- Shared Fish Dishes: Whole baked fish or seafood paella, perfect for two.
- Salads for Two: Mixed greens with various toppings like nuts and fruits.
- Grain Bowls: Quinoa or rice bowls with shared toppings like grilled vegetables and beans.
- Shared Appetizers: Hummus with vegetable sticks and whole grain crackers.
- Fruit Desserts: Baked apples or berry compote, ideal for sharing.
✅ Tip
Foods not to eat
- Large Bulk Packages: Items that may not be consumed quickly enough and could go to waste.
- Complex Recipes: Dishes that require extensive preparation and yield too much food.
- High-Sugar Desserts: Cakes and pastries that are hard to portion control.
- Pre-Packaged Meals: Often more expensive and less nutritious.
- Individual Snacks: Single-serve packets that can lead to increased waste.
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Main benefits
The pescatarian meal plan for two promotes shared meals, which can strengthen relationships and encourage healthier eating habits. This plan simplifies meal planning and cooking for couples or roommates, making it more enjoyable. Additionally, it supports better portion control and reduces food waste.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To add variety and balance to a meal plan for two, consider these substitutions:
- For a different fish option, tilapia can replace salmon, offering a more budget-friendly source of lean protein.
- To introduce a different whole grain, bulgur can replace quinoa, offering a quicker cooking time and a similar nutritional profile.
- For a different vegetable option, butternut squash can replace sweet potatoes, providing a slightly sweeter flavor and high vitamin A content.
- To vary your legume intake, pinto beans can replace black beans, offering a different texture and flavor profile.
- For a different fruit option, peaches can replace pineapple, offering a juicy, sweet addition to meals or snacks.
How to budget on this meal plan
When following the pescatarian meal plan for two, plan meals that use similar ingredients to cut down on waste and save money. Buy in bulk when possible and freeze portions to extend the shelf life of your groceries. Cooking together can also be a fun way to save on dining out costs.
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Extra tips
Any healthy snack ideas?
Shared snacks for couples or friends:
- Hummus with vegetable sticks
- Fruit and cheese platter
- Mixed nuts and seeds
- Whole grain crackers with smoked salmon
- Sliced apples with almond butter
- Stuffed peppers with quinoa
- Shared smoothie bowls
What should I drink on this meal plan?
Water should be the main drink for both of you, but mix it up with fruit-infused water. Green tea is a healthy option you can enjoy together. Smoothies made with fresh fruits and vegetables can be a shared treat. Avoid sugary drinks and opt for herbal teas.
How to get even more nutrients?
Increase nutrients by preparing meals with a mix of different vegetables and whole grains. Experiment with cooking methods like steaming or grilling to retain nutrients. Share dishes that include nutrient-dense foods like salmon and leafy greens.
Meal plan suggestion
Meal Plan for Pescatarian Meal Plan for Two
Day 1
- Breakfast: Greek yogurt with blueberries and chia seeds
- Lunch: Quinoa salad with spinach, avocado, and lemon dressing
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Cottage cheese with apple slices
Calories: 1600 Fat: 60g Carbs: 150g Protein: 110g
Day 2
- Breakfast: Oatmeal with strawberries and almonds
- Lunch: Spinach salad with grilled tuna and avocado
- Dinner: Grilled shrimp with quinoa and steamed green beans
- Snack: Greek yogurt with honey and raspberries
Calories: 1550 Fat: 58g Carbs: 145g Protein: 105g
Day 3
- Breakfast: Cottage cheese with banana slices and walnuts
- Lunch: Chickpea and kale salad with lemon dressing
- Dinner: Baked salmon with brown rice and steamed spinach
- Snack: Apple slices with almond butter
Calories: 1620 Fat: 60g Carbs: 150g Protein: 110g
Day 4
- Breakfast: Greek yogurt with blueberries and chia seeds
- Lunch: Quinoa salad with spinach, avocado, and lemon dressing
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Cottage cheese with apple slices
Calories: 1600 Fat: 60g Carbs: 150g Protein: 110g
Day 5
- Breakfast: Oatmeal with strawberries and almonds
- Lunch: Spinach salad with grilled tuna and avocado
- Dinner: Grilled shrimp with quinoa and steamed green beans
- Snack: Greek yogurt with honey and raspberries
Calories: 1550 Fat: 58g Carbs: 145g Protein: 105g
Day 6
- Breakfast: Cottage cheese with banana slices and walnuts
- Lunch: Chickpea and kale salad with lemon dressing
- Dinner: Baked salmon with brown rice and steamed spinach
- Snack: Apple slices with almond butter
Calories: 1620 Fat: 60g Carbs: 150g Protein: 110g
Day 7
- Breakfast: Greek yogurt with blueberries and chia seeds
- Lunch: Quinoa salad with spinach, avocado, and lemon dressing
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Cottage cheese with apple slices
Calories: 1600 Fat: 60g Carbs: 150g Protein: 110g
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 our editorial team.
- Published on Jul 2, 2024
- Updated on Oct 1, 2024