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Omega-Rich Pescatarian Week

Omega-Rich Pescatarian Week

PescatarianHeart-healthyGlobal
🔥 2033 kcal💪 137g protein🍚 111g carbs🥑 117g fat🌾 29g fibreper day

A deliberately omega-3-rich week — oily fish, greens, nuts and whole grains — pescatarian eating aimed straight at heart and head.

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Day 1

🔥 2000 kcal 💪 144g 🌾 31g
Breakfast Shakshuka (Eggs Poached in Tomato) 🍽️ 3 eggs Shakshuka with 1 slice whole wheat bread 500 kcal · P31 · C36 · F26 · 7 fib View recipe →
Lunch Sardine & Chickpea Power Bowl 🍽️ 1 can (110g) sardines, 1 cup chickpeas, 1 cup mixed greens, 1/4 cup dressing 607 kcal · P40 · C50 · F28 · 15 fib View recipe →
Snack Olives & Feta Cheese 🍽️ 20 olives and 50g feta cheese 214 kcal · P8 · C4 · F19 · 3 fib View recipe →
Dinner Garlic Prawns with Zucchini Noodles 🍽️ 300g prawns with 3 cups zucchini noodles and 2 tbsp olive oil 679 kcal · P65 · C20 · F38 · 6 fib View recipe →

Day 2

🔥 2000 kcal 💪 139g 🌾 35g
Breakfast Shakshuka (Eggs Poached in Tomato) 🍽️ 3 eggs Shakshuka with 1 slice whole wheat bread 500 kcal · P31 · C36 · F26 · 7 fib View recipe →
Lunch Prawn & White Bean Salad 🍽️ 200g prawns, 1.5 cups white beans, 1 cup mixed greens, 1/4 cup dressing 607 kcal · P51 · C56 · F20 · 15 fib View recipe →
Snack Olives & Feta Cheese 🍽️ 20 olives and 50g feta cheese 214 kcal · P8 · C4 · F19 · 3 fib View recipe →
Dinner Baked Salmon with Roasted Veggies 🍽️ 180g salmon fillet with 3 cups mixed roasted vegetables (broccoli, bell peppers, zucchini) 679 kcal · P49 · C37 · F37 · 10 fib View recipe →

Day 3

🔥 2000 kcal 💪 136g 🌾 24g
Breakfast Smoked Salmon & Cream Cheese Toast 🍽️ 100g smoked salmon with 3 tbsp cream cheese on 2 slices whole wheat toast 500 kcal · P35 · C30 · F28 · 5 fib View recipe →
Lunch Grilled Salmon Salad with Olives 🍽️ 150g grilled salmon with 2 cups mixed greens, 10 olives, 1/4 cup dressing 607 kcal · P45 · C15 · F40 · 7 fib View recipe →
Snack Olives & Feta Cheese 🍽️ 20 olives and 50g feta cheese 214 kcal · P8 · C4 · F19 · 3 fib View recipe →
Dinner Mediterranean Fish Stew 🍽️ 250g mixed fish stew with 0.5 cup couscous 679 kcal · P48 · C60 · F28 · 9 fib View recipe →

Day 4

🔥 2000 kcal 💪 137g 🌾 25g
Breakfast Smoked Salmon & Cream Cheese Toast 🍽️ 100g smoked salmon with 3 tbsp cream cheese on 2 slices whole wheat toast 500 kcal · P35 · C30 · F28 · 5 fib View recipe →
Lunch Grilled Salmon Salad with Olives 🍽️ 150g grilled salmon with 2 cups mixed greens, 10 olives, 1/4 cup dressing 607 kcal · P45 · C15 · F40 · 7 fib View recipe →
Snack Olives & Feta Cheese 🍽️ 20 olives and 50g feta cheese 214 kcal · P8 · C4 · F19 · 3 fib View recipe →
Dinner Baked Salmon with Roasted Veggies 🍽️ 180g salmon fillet with 3 cups mixed roasted vegetables (broccoli, bell peppers, zucchini) 679 kcal · P49 · C37 · F37 · 10 fib View recipe →

Day 5

🔥 2076 kcal 💪 133g 🌾 35g
Breakfast Smoked Salmon & Cream Cheese Toast 🍽️ 100g smoked salmon with 3 tbsp cream cheese on 2 slices whole wheat toast 500 kcal · P35 · C30 · F28 · 5 fib View recipe →
Lunch Sardine & Chickpea Power Bowl 🍽️ 1 can (110g) sardines, 1 cup chickpeas, 1 cup mixed greens, 1/4 cup dressing 607 kcal · P40 · C50 · F28 · 15 fib View recipe →
Snack Handful of Mixed Nuts 🍽️ 50g mixed nuts 290 kcal · P9 · C10 · F25 · 5 fib View recipe →
Dinner Baked Salmon with Roasted Veggies 🍽️ 180g salmon fillet with 3 cups mixed roasted vegetables (broccoli, bell peppers, zucchini) 679 kcal · P49 · C37 · F37 · 10 fib View recipe →

Day 6

🔥 2076 kcal 💪 134g 🌾 29g
Breakfast Shakshuka (Eggs Poached in Tomato) 🍽️ 3 eggs Shakshuka with 1 slice whole wheat bread 500 kcal · P31 · C36 · F26 · 7 fib View recipe →
Lunch Grilled Salmon Salad with Olives 🍽️ 150g grilled salmon with 2 cups mixed greens, 10 olives, 1/4 cup dressing 607 kcal · P45 · C15 · F40 · 7 fib View recipe →
Snack Handful of Mixed Nuts 🍽️ 50g mixed nuts 290 kcal · P9 · C10 · F25 · 5 fib View recipe →
Dinner Baked Salmon with Roasted Veggies 🍽️ 180g salmon fillet with 3 cups mixed roasted vegetables (broccoli, bell peppers, zucchini) 679 kcal · P49 · C37 · F37 · 10 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.