Shopping list for the Pescatarian diet
Everything a week of this plan needs, added up and grouped the way a shop is laid out.
Amounts follow this plan’s default of 1800 kcal a day and include no allergen swaps. Open it in the app to scale portions to your own target and replace anything you cannot eat.
66 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 270 g ≈2 pcs
- arugula 70 g
- avocado 150 g ≈1 pcs
- banana 260 g ≈2 pcs
- blueberries 160 g
- broccoli 300 g ≈1 pcs
- cucumber 240 g ≈2 pcs
- eggplant 100 g
- mushrooms 100 g
- peach 100 g ≈1 pcs
- pear 270 g ≈2 pcs
- potatoes 210 g ≈2 pcs
- salad greens 60 g
- spinach 60 g
- tomatoes 440 g ≈4 pcs
- zucchini 80 g
Fish & seafood
- cod 250 g buy fresh as you go
- mackerel 130 g buy fresh as you go
- mussels 180 g
- salmon 220 g buy fresh as you go
- sardines 100 g
- shrimp 100 g
- trout 120 g buy fresh as you go
- tuna 190 g
Dairy & eggs
- Greek yogurt 2% 300 g
- cottage cheese 100 g
- cottage cheese 5% 300 g
- eggs 5 pcs
- feta 120 g
- high-protein yogurt 170 g
- kefir 400 ml
- milk 1% 400 ml
- mozzarella 60 g
- ricotta 40 g
- soy milk 200 ml
- tofu 170 g
- yogurt 200 ml
Bakery
- crispbread 40 g
- pita bread 30 g ≈1 pcs
- rye bread 40 g
- wholegrain bread 170 g
Grains & pasta
- brown rice 130 g
- buckwheat 65 g
- bulgur 90 g
- pasta 75 g
- pearl barley 75 g
- quinoa 190 g
- rolled oats 100 g
Pantry
- almonds 40 g
- beans 55 g
- chia seeds 40 g
- chickpeas 85 g
- dates 25 g
- flaxseed 15 g
- honey 45 g
- hummus 100 g
- lentils 85 g
- nut butter 35 g
- olive oil 140 g
- tomato sauce 140 g
- walnuts 30 g
Up to you
- berries 200 g
- cheese 25 g
- fresh herbs 30 g
- seeds 10 g
- vegetables 510 g
The plan leaves these to you — quantities are a portion guide, not a purchase.
General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.