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Pescatarian Nutrition Guide (Basic)

MEAL 1– Choose a breakfast option 

SNACK – Choose a snack or smoothie option 

MEAL 2 – Choose a lunch option 

SNACK – Choose a snack or smoothie option 

MEAL 3 – Choose a dinner option

BREAKFAST OPTIONS

Option 1

  • Yogurt
  • 1 apple or 4 small celery sticks
  • 2 tbsp peanut butter or 2 tbsp almond butter

Option 2

  • 3-4 oz Salmon*
  • 1 Cup fruit
  • 2 Egg whites

Option 3

Banana Oatmeal Shake

  • ¼ Cup oatmeal
  • 1 Banana
  • 1 Scoop of protein
  • ½ Cup almond milk (or non dairy milk)
  • 1 Tbsp peanut butter
  • ½ Tbsp vanilla extract
  • ½ Tsp cinnamon

Option 4

  • 2-4 Egg whites
  • ½ Cup oatmeal (measure before cooking)

Option 5

  • 1 cup romaine lettuce
  • 6 oz salmon
  • ½ avocado
  • 2 tbsp Italian dressing

LUNCH OPTIONS

Option 1

  • 3-5 oz Tilapia
  • 1 Cup brown rice
  • ½ Cup brussel sprouts

Option 2

  • 1 Salmon* burger
  • 1 Lettuce wrap
  • 1 Cup kale salad
  • 2 Tbsp Italian dressing
  • 2 oz Sweet potato

Option 3

  • 3-5 oz Shrimp
  • 2 oz Russet potatoes
  • 5-7 Asparagus spears

Option 4

  • 3-5 oz Tilapia
  • ½ Cup jasmine rice
  • 1 Cup sauteed spinach

Option 5

  • 3-4 oz Salmon
  • ½ Cup basmati rice
  • 1 Cup green beans

Option 6

  • 3-5 oz Swai fish
  • 1 cup broccoli or 1 cup Brussel sprouts
    or 4-7 stalks asparagus

Option 7

  • 3-5 oz Salmon*
  • 2 Cups romaine lettuce salad
  • 2 Tbsp dressing

Option 8

  • 3-5 oz Shrimp
  • 1Cup veggie stir fry
  • ½ Cup long grain rice

DINNER OPTIONS

Option 1

  • 3-5 oz Tilapia
  • ½ Cup brussel sprouts

Option 2

  • 1 Salmon burger (wheat bun)
  • 1 Lettuce wrap
  • 1 Cup kale salad
  • 2 Tbsp Italian dressing

Option 3

  • 3-5 oz Shrimp
  • 5-7 Asparagus spears

Option 4

  • 3-5 oz Tilapia
  • 1 Cup sauteed spinach

Option 5

  • 3-4 oz Salmon
  • 1 Cup green beans

Option 6

  • 3-5 oz Swai fish
  • 1 Cup zucchini/squash

Option 7

  • 3-5 oz Salmon
  • 2 Cups romaine lettuce salad
  • 2 Tbsp dressing

Option 8

  • 3-5 oz Shrimp
  • 1 Cup veggie stir fry

SNACK OPTIONS

Option 1

  • 1 Cup yogurt

Option 2

  • 1 Cup pineapple

Option 3

  • 1 Banana

Option 4

  • 1 Apple

Option 5

  • 1 Cup cantaloupe

SMOOTHIE OPTIONS

Option 1

Banana Strawberry Smoothie

  • 1 Banana
  • 2 Cups strawberries (fresh or frozen)
  • 1 Cup almond milk (or any non dairy milk)

Option 2

Kale Smoothie

  • 2 Cups kale
  • 1 Cup blueberries (fresh or frozen)
  • 2 Bananas
  • 1 Cup almond milk

Option 3

Banana Colada Smoothie

  • 2 Bananas
  • 1 Cup coconut water
  • 1 Cup pineapple chunks (fresh or frozen)
  • ½ Cup non fat yogurt

Option 4

Strawberry Spinach Smoothie

  • ½ Cup strawberries
  • 2 Cups spinach
  • 1 Banana
  • ½ Cup almond milk
  • ¼ Cup non fat yogurt

*NOTE: We recommend not to consume more than 4 meals of Salmon per week.

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