7-Day Budget Pescatarian Meal Plan (US)
We lived in the US for a while, and plenty of the recipes on this blog were written there, with tilapia, tacos and a lot of trips to the grocery store. This plan pulls those recipes together into a week that feeds two people on a budget, with a price next to every meal.
The fish is the cheap kind that is easy to find everywhere: frozen tilapia, frozen shrimp, canned tuna and a couple of salmon fillets. Beans, eggs and rice do a lot of the rest. The whole grocery run comes to about $149 at average prices, and the food actually eaten this week works out at around $6.50 per person per day.
It is not a diet plan, and it is fairly relaxed about calories. Each day comes in at around 1,500 to 1,900, with room for more fruit or toast if you need it.
How we worked out the prices
Every price is an average of a mainstream store-brand version of each item at Walmart, Target, Kroger and ALDI (at least three of the four for most items), checked in late September 2026. We have not picked the cheapest store, because the point is to show what the week costs wherever you shop, and prices vary a lot from one region to another.
The shopping list total, $149, is what you would pay at the register for whole packs. The price next to each meal only counts what that recipe uses, so the meals add up to less: about $90 for the week. The difference is what is left over for next week, like the rest of the rice, flour and tortillas.
Pantry staples are not included: oil, salt and pepper, dried spices, flour, sugar, soy sauce, honey, vinegar and stock. Prices change all the time, so treat the figures as a guide.
The week at a glance
Calories and costs are per person. The shopping list at the end covers two people for the whole week.
| Day | Breakfast | Lunch | Dinner | Snack | Calories | Protein | Cost a person |
|---|---|---|---|---|---|---|---|
| Day 1 | Huevos Rancheros - Mexican Breakfast + Corn tortillas, 2 | Tuna and Avocado Salad + Whole wheat toast, 2 slices | 2x Tilapia Fish Tacos + Corn tortillas, 2 | A banana | 1,573 | 87g | $7.65 |
| Day 2 | Huevos Rancheros - Mexican Breakfast + Corn tortillas, 2 | Tuna and Avocado Salad + Whole wheat toast, 2 slices | Vegetarian Spicy Bean Stew + Long grain rice (75g uncooked) | An apple + a banana | 1,537 | 52g | $5.89 |
| Day 3 | Buttermilk Pancakes with Maple Syrup and Whipped Butter | Vegetarian Spicy Bean Stew + Long grain rice (75g uncooked) | Teriyaki Glazed Salmon + Long grain rice (75g uncooked) | A banana | 1,886 | 68g | $6.17 |
| Day 4 | Buttermilk Pancakes with Maple Syrup and Whipped Butter | Healthy Spicy Egg Fried Rice | Shrimp Zucchini Linguine + Spaghetti (75g uncooked) | An apple | 1,610 | 61g | $6.17 |
| Day 5 | 3x Spanish Style Egg Muffins | Vegetarian Quesadillas with Cheese + Roasted Mexican Salsa | Tilapia Fish Sticks | A banana | 1,524 | 90g | $6.90 |
| Day 6 | 3x Spanish Style Egg Muffins | Mac & Cheese with Cauliflower and Spinach | Teriyaki Stir Fry + Long grain rice (75g uncooked) | An apple | 1,613 | 65g | $7.40 |
| Day 7 | Breakfast Avocado Baked Eggs | Mac & Cheese with Cauliflower and Spinach | Cheese, Garlic & Tomato Pasta Bake | A banana | 1,732 | 74g | $5.07 |
Budget Meal Plan: Day 1
Breakfast: Huevos Rancheros - Mexican Breakfast (203 calories, 11g protein, about $1.13 a portion)
Eggs cooked in a spiced tomato, pepper and bean sauce. It makes four portions and reheats well, so tomorrow’s breakfast is done too.
Breakfast (side): Corn tortillas, 2 (113 calories, 3g protein, about $0.16 a portion)
Lunch: Tuna and Avocado Salad (352 calories, 12g protein, about $1.87 a portion)
Canned tuna, chickpeas, avocado and spinach, with no mayo. One can of tuna stretches to four servings here.
Lunch (side): Whole wheat toast, 2 slices (181 calories, 9g protein, about $0.26 a portion)
Dinner: 2x Tilapia Fish Tacos (504 calories, 48g protein, about $3.86 a portion)
Tilapia is one of the cheapest fish in most US grocery stores, and frozen fillets work perfectly here. The recipe card does not list tortillas, so they are counted separately.
Dinner (side): Corn tortillas, 2 (113 calories, 3g protein, about $0.16 a portion)
Snack: A banana (107 calories, 1g protein, about $0.20 a portion)
Day 1 total: 1,573 calories, 87g protein, about $7.65 a person
Budget Meal Plan: Day 2
Breakfast: Huevos Rancheros - Mexican Breakfast, leftovers from Day 1 (203 calories, 11g protein, about $1.13 a portion)
Yesterday’s batch, reheated.
Breakfast (side): Corn tortillas, 2 (113 calories, 3g protein, about $0.16 a portion)
Lunch: Tuna and Avocado Salad, leftovers from Day 1 (352 calories, 12g protein, about $1.87 a portion)
The other half of yesterday’s salad. Keep the avocado and dressing separate until you eat it if you can.
Lunch (side): Whole wheat toast, 2 slices (181 calories, 9g protein, about $0.26 a portion)
Dinner: Vegetarian Spicy Bean Stew (229 calories, 10g protein, about $1.35 a portion)
Carrots, leek and two kinds of beans simmered in tomatoes and stock. It makes four portions and happily looks after itself on the stove for half an hour.
Dinner (side): Long grain rice (75g uncooked) (274 calories, 5g protein, about $0.15 a portion)
Snack: An apple (78 calories, 0g protein, about $0.77 a portion)
Snack: A banana (107 calories, 1g protein, about $0.20 a portion)
Day 2 total: 1,537 calories, 52g protein, about $5.89 a person
Budget Meal Plan: Day 3
Breakfast: Buttermilk Pancakes with Maple Syrup and Whipped Butter (580 calories, 14g protein, about $0.90 a portion)
A proper weekend stack. Pancake syrup is a fraction of the price of pure maple if you are counting every cent.
Lunch: Vegetarian Spicy Bean Stew, leftovers from Day 2 (229 calories, 10g protein, about $1.35 a portion)
Yesterday’s stew. Cook fresh rice for it; the FSA advises eating cooked rice within 24 hours.
Lunch (side): Long grain rice (75g uncooked) (274 calories, 5g protein, about $0.15 a portion)
Dinner: Teriyaki Glazed Salmon (422 calories, 32g protein, about $3.42 a portion)
Salmon is the one oily fish in the week, and it is worth it: the teriyaki glaze is made entirely from storecupboard basics, so two fillets are the only thing to buy. Marinate it in the morning and it cooks in minutes.
Dinner (side): Long grain rice (75g uncooked) (274 calories, 5g protein, about $0.15 a portion)
Snack: A banana (107 calories, 1g protein, about $0.20 a portion)
Day 3 total: 1,886 calories, 68g protein, about $6.17 a person
Budget Meal Plan: Day 4
Breakfast: Buttermilk Pancakes with Maple Syrup and Whipped Butter, leftovers from Day 3 (580 calories, 14g protein, about $0.90 a portion)
The rest of the batch, reheated in a dry pan or the toaster.
Lunch: Healthy Spicy Egg Fried Rice (492 calories, 14g protein, about $0.86 a portion)
Egg fried rice made properly at home, with eggs, scallions and a little chilli, in about fifteen minutes.
Dinner: Shrimp Zucchini Linguine (182 calories, 22g protein, about $3.45 a portion)
Frozen shrimp with ribbons of zucchini, garlic and lemon, on the table in under twenty minutes. A little spaghetti alongside makes it a full dinner.
Dinner (side): Spaghetti (75g uncooked) (278 calories, 10g protein, about $0.19 a portion)
Snack: An apple (78 calories, 0g protein, about $0.77 a portion)
Day 4 total: 1,610 calories, 61g protein, about $6.17 a person
Budget Meal Plan: Day 5
Breakfast: 3x Spanish Style Egg Muffins (354 calories, 24g protein, about $1.08 a portion)
Eggs, peppers and tomatoes baked in a muffin tin. A double batch does two breakfasts and keeps in the fridge for three to four days.
Lunch: Vegetarian Quesadillas with Cheese (480 calories, 19g protein, about $1.60 a portion)
Cheese, peppers and a little chilli in a crisp tortilla, which is about as cheap as a hot lunch gets.
Lunch (side): Roasted Mexican Salsa (81 calories, 2g protein, about $1.50 a portion)
Charred tomatoes, onion and chilles pounded into a smoky salsa. The rest of the batch keeps for another day’s quesadilla or tacos.
Dinner: Tilapia Fish Sticks (502 calories, 44g protein, about $2.52 a portion)
Homemade fish sticks in a spiced breadcrumb coating, and far better than the frozen kind.
Snack: A banana (107 calories, 1g protein, about $0.20 a portion)
Day 5 total: 1,524 calories, 90g protein, about $6.90 a person
Budget Meal Plan: Day 6
Breakfast: 3x Spanish Style Egg Muffins, leftovers from Day 5 (354 calories, 24g protein, about $1.08 a portion)
The second half of the batch.
Lunch: Mac & Cheese with Cauliflower and Spinach (521 calories, 22g protein, about $1.53 a portion)
Mac and cheese with roasted cauliflower and spinach stirred through. It makes four portions, so tomorrow’s lunch is in the fridge.
Dinner: Teriyaki Stir Fry (386 calories, 14g protein, about $3.88 a portion)
Crunchy vegetables in teriyaki sauce, ready in under twenty minutes. Use whatever vegetables are cheapest that week.
Dinner (side): Long grain rice (75g uncooked) (274 calories, 5g protein, about $0.15 a portion)
Snack: An apple (78 calories, 0g protein, about $0.77 a portion)
Day 6 total: 1,613 calories, 65g protein, about $7.40 a person
Budget Meal Plan: Day 7
Breakfast: Breakfast Avocado Baked Eggs (397 calories, 17g protein, about $1.75 a portion)
Eggs baked in halved avocados, which is a treat when avocados are on offer.
Lunch: Mac & Cheese with Cauliflower and Spinach, leftovers from Day 6 (521 calories, 22g protein, about $1.53 a portion)
Yesterday’s mac and cheese, reheated.
Dinner: Cheese, Garlic & Tomato Pasta Bake (707 calories, 34g protein, about $1.59 a portion)
Pasta, cheese, garlic and tomato baked until bubbling. Cheap, comforting and exactly what the end of the week calls for.
Snack: A banana (107 calories, 1g protein, about $0.20 a portion)
Day 7 total: 1,732 calories, 74g protein, about $5.07 a person
Budget Meal Plan Shopping List
Everything for two people for the week, at average US grocery prices (late September 2026). Quantities are what you buy, so some packs will outlast the week.
| Item | Quantity | Approx. cost |
|---|---|---|
| Tilapia fillets, frozen | 2 lb bag (you need 1 3/4 lb) | $10.73 |
| Salmon fillets, skinless | 2 (about 10 oz) | $6.79 |
| Raw shrimp, frozen | 1 lb bag (you need about 9 oz) | $9.03 |
| Chunk light tuna | 1 x 5 oz can | $1.04 |
| Large eggs | 30 (an 18-pack and a dozen) | $3.76 |
| Milk | 1 quart | $1.23 |
| Buttermilk | 1 quart | $2.15 |
| Butter | 1 lb (4 sticks) | $3.35 |
| Sharp cheddar | 16 oz block | $3.62 |
| Parmesan-style hard cheese (vegetarian) | 8 oz wedge | $6.27 |
| Sour cream | 8 oz tub (you need 2 tsp) | $1.42 |
| Long grain rice | 2 lb bag | $1.81 |
| Elbow macaroni | 1 lb box | $1.24 |
| Spaghetti | 1 lb box | $1.16 |
| Rotini or fusilli | 1 lb box | $1.24 |
| Corn tortillas | 30-count pack | $2.42 |
| Flour tortillas | 8-count pack | $2.23 |
| Plain breadcrumbs | 15 oz canister | $1.35 |
| Kidney beans | 1 x 15 oz can | $0.97 |
| Pinto beans | 1 x 15 oz can | $0.97 |
| Chickpeas | 1 x 15 oz can | $0.94 |
| Diced tomatoes | 2 x 14.5 oz cans | $1.97 |
| Salsa | 16 oz jar | $2.82 |
| Teriyaki sauce | 10 oz bottle | $2.08 |
| Maple syrup (or pancake syrup) | 12 oz bottle | $8.67 |
| Cashews | small bag | $5.53 |
| Sesame seeds | small jar | $2.39 |
| Avocados | 5 | $4.15 |
| Bananas | 8 | $1.61 |
| Apples | 6 | $4.61 |
| Lemons | 2 | $1.56 |
| Limes | 3 | $0.99 |
| Yellow onions | 3 lb bag (you need 3) | $2.38 |
| Red onion | 1 | $0.80 |
| Shallots | 3 | $1.65 |
| Garlic | 2 heads | $1.32 |
| Fresh ginger | 1 small piece | $0.90 |
| Bell peppers | 4 (2 red, 1 green, 1 orange) | $4.94 |
| Fresh chiles | 2 jalapeños, 2 green, 1 red | $0.88 |
| Cilantro | 2 bunches | $2.47 |
| Parsley | 1 bunch | $1.30 |
| Scallions | 1 bunch | $1.43 |
| Roma or vine tomatoes | 6 | $1.91 |
| Cherry tomatoes | 1 pint | $2.77 |
| Zucchini | 1 large | $0.97 |
| Broccoli | 1 head | $2.03 |
| Cauliflower | 1 head | $3.61 |
| Carrots | 1 lb bag | $1.21 |
| Celery | 1 bunch | $2.27 |
| White mushrooms | 8 oz pack | $1.87 |
| Green beans | 12 oz bag (fresh or frozen) | $2.61 |
| Baby spinach | 5 oz bag | $1.96 |
| Mixed salad greens | 5 oz clamshell | $2.96 |
| Leek | 1 | $2.00 |
| Black-eyed peas | 1 x 15 oz can | $1.35 |
| Dry white wine (optional, or use stock) | 187ml mini bottle | $1.44 |
| Whole wheat bread, sliced | 1 loaf | $2.05 |
| Total | $149.18 |
Frequently asked questions
How much does a pescatarian diet cost per week?
This week’s grocery run comes to about $149 for two people at average US prices, and the food eaten over the seven days works out at around $6.50 per person per day. Where you shop and what is already in your pantry will move that up or down.
What is the cheapest fish to buy in the US?
In this plan, canned tuna was the cheapest fish at about a dollar a can, and frozen tilapia was the cheapest fillet at around $5.40 a pound. Frozen shrimp came in at about $9 a pound and salmon at nearly $11, which is why the salmon appears once.
Is frozen fish as good as fresh?
For everything in this plan, yes. The tilapia and shrimp are bought frozen to keep the cost down. The FDA advises thawing frozen seafood gradually in the refrigerator overnight rather than on the counter.
How can I make this plan even cheaper?
Swap the pure maple syrup for pancake syrup, leave the cashews out of the stir fry, and use cheddar in place of the Parmesan-style cheese, and the grocery run comes down by more than $15. The total also includes plenty that lasts beyond the week, like most of the rice, tortillas and breadcrumbs.
If you are cooking on a budget in the UK, we have a UK version of this plan with different recipes, priced in pounds.
