High-Protein Pescatarian Meal Prep: Dinners + Grocery List

Quick answer: High-protein pescatarian meal prep works best when every dinner has a clear protein (salmon, shrimp, eggs, tofu, tempeh, beans, lentils or cottage cheese) and you batch-cook the grains and sauces on one prep day. The seven dinners below have no meat, poultry or meat broth, share ingredients across the week and go on one combined grocery list, so it's one sane grocery trip. You can build your own version free in MealPreptAi.

This post is dinners only. For breakfast, lunch and snacks, see our full pescatarian week. None of these dinners repeat a dish from that week or from our canned and frozen fish dinners.

What's on the menu this week?

Monday: Greek salmon quinoa bowls with cucumber, tomatoes and yogurt-dill sauce Ingredients: salmon fillets, quinoa, cucumbers, cherry tomatoes, plain Greek yogurt, fresh dill, lemons, garlic, olive oil
Tuesday: Shrimp and black bean burrito bowls Ingredients: shrimp, canned black beans, brown rice, bell peppers, yellow onions, limes, chili powder, ground cumin, olive oil
Wednesday: Baked tofu and edamame soba noodles with broccoli Ingredients: extra-firm tofu, shelled edamame, soba noodles, broccoli, soy sauce, fresh ginger, garlic, rice vinegar, toasted sesame oil
Thursday: Spinach and cottage cheese stuffed shells Ingredients: jumbo pasta shells, cottage cheese, shredded mozzarella, baby spinach, marinara sauce, eggs
Friday: Tempeh and black bean chili with Greek yogurt Ingredients: tempeh, canned black beans, canned diced tomatoes, yellow onions, garlic, chili powder, ground cumin, plain Greek yogurt
Saturday: Greek-style baked eggs with spinach, white beans and feta Ingredients: eggs, baby spinach, feta, canned cannellini beans, yellow onions, olive oil
Sunday: Lemon salmon with warm lentil, cucumber and feta salad Ingredients: salmon fillets, dry green lentils, cucumbers, cherry tomatoes, feta, lemons, olive oil

Where does the protein come from in each dinner?

We don't list gram counts because portions and brands vary. Check the nutrition labels on what you buy if you track protein.

Monday: salmon, plus Greek yogurt sauce and quinoa.
Tuesday: shrimp and black beans.
Wednesday: tofu and edamame.
Thursday: cottage cheese, mozzarella and egg in the filling.
Friday: tempeh and black beans, topped with Greek yogurt.
Saturday: eggs, feta and white beans.
Sunday: salmon, lentils and feta.

How do I batch-prep this week?

Prep day: Cook the quinoa, brown rice and lentils, cool them and refrigerate in covered containers.
Prep day: Whisk the yogurt-dill sauce and the soy-ginger dressing, and chop the peppers, onions and broccoli.
Prep day: Press and cube the tofu so it's ready for Wednesday.
Cook the fish and shrimp on the night you eat them; fish is best cooked within a day or two of buying, or keep it frozen and thaw it in the fridge the night before.
Eat cooked leftovers within a few days.

How do the ingredients overlap?

Salmon covers Monday and Sunday; buy it in one pack and freeze Sunday's portion.
Black beans go into Tuesday's bowls and Friday's chili.
Greek yogurt is Monday's sauce and Friday's topping.
Feta, cucumbers and cherry tomatoes carry from Monday into Saturday and Sunday.
Eggs bind Thursday's shells and bake into Saturday's skillet.

How do I make this week my own in MealPreptAi?

Open MealPreptAi and set your household size and any allergies or dislikes.
Choose pescatarian and ask for high-protein dinners you can prep ahead.
Swap any meal you don't like; the grocery list updates with it.
Review your combined list, then shop in store or tap Shop on Instacart and review the cart before you buy.

MealPreptAi is free. No trial, no paid plan.

What goes on the grocery list?

One combined list for all seven dinners, grouped by store section. Amounts are a planning guide for a family of four; package sizes vary.

Seafood

Salmon fillets: 3 lb (about 8 portions, for Monday and Sunday)
Shrimp: 1.5 lb, peeled and deveined, fresh or frozen

Produce

Cucumbers: 3
Cherry tomatoes: 2 pints
Fresh dill: 1 bunch
Lemons: 4
Garlic: 1 head
Bell peppers: 3
Yellow onions: 3
Limes: 2
Broccoli: 2 crowns
Fresh ginger: 1 small piece
Baby spinach: 2 bags (5 oz each)

Refrigerated

Extra-firm tofu: 2 blocks (14 oz each)
Tempeh: 2 packs (8 oz each)

Dairy and eggs

Plain Greek yogurt: 1 tub (32 oz)
Cottage cheese: 1 tub (24 oz)
Shredded mozzarella: 1 bag (8 oz)
Feta: 1 block or tub (8 oz)
Eggs: 1.5 dozen

Frozen

Shelled edamame: 1 bag (12-16 oz)

Pantry

Quinoa: 1 bag (12-16 oz)
Brown rice: 1 bag (2 lb)
Soba noodles: 2 packs (8 oz each)
Jumbo pasta shells: 1 box (12 oz)
Marinara sauce: 1 jar (24 oz)
Canned black beans: 3 cans
Canned cannellini beans: 1 can
Canned diced tomatoes: 2 cans
Dry green lentils: 1 bag (1 lb)
Soy sauce: 1 bottle
Rice vinegar: 1 bottle
Toasted sesame oil: 1 bottle
Chili powder: 1 jar
Ground cumin: 1 jar
Olive oil: 1 bottle

FAQ

What are good high-protein foods for pescatarians?

Fish and shrimp, eggs, Greek yogurt, cottage cheese, cheese, tofu, tempeh, edamame, beans and lentils. This week uses all of them.

Does pescatarian meal prep keep all week?

Cooked grains, lentils and sauces hold well for a few days in the fridge. Cook fish and shrimp on the night you eat them, or keep them frozen until the night before.

How much fish is it okay to eat in a week?

It depends on the fish and the person. Follow FDA and EPA advice on choosing fish, and ask your doctor if you're pregnant, nursing or feeding young kids.

Can I make this week without shellfish?

Yes. Swap Tuesday's shrimp for more salmon, or double the black beans. List the allergy in MealPreptAi and always check labels.

How is this different from the full pescatarian meal plan?

This post is dinners only, built around protein and batch prep, with all-new dishes. [Our full pescatarian week](/blog/pescatarian-meal-plan-7-days) covers breakfast, lunch, dinner and snacks.

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