Pescatarian meal plan

• •1 cup (245 g) plain 2% Greek yogurt
• •1/3 cup (30 g) rolled oats
• •3/4 cup (110 g) mixed berries
• •2 tbsp (15 g) chopped walnuts
• •1 tsp honey
• •1/2 tsp cinnamon

Stir oats into the yogurt and let sit 5 minutes, or overnight for meal prep. Top with berries, walnuts, honey, and cinnamon.

• •1/4 cup (60 g) hummus
• •1 small whole-wheat pita (45 g)
• •1 medium carrot, cut in sticks
• •1/2 cucumber, sliced

Slice veggies in advance and store in a container. Cut the pita into wedges and serve with hummus.

• •1 can (140 g drained) tuna in olive oil or water
• •3/4 cup (130 g) canned cannellini beans, rinsed
• •1 cup (150 g) cherry tomatoes, halved
• •1/4 cup (35 g) sliced red onion
• •8 Kalamata olives, sliced
• •2 cups (60 g) arugula
• •1 tbsp olive oil
• •1 tbsp lemon juice
• •1 tbsp chopped parsley
• •1 slice (35 g) whole-grain bread

Toss tuna, beans, tomatoes, onion, and olives with olive oil, lemon juice, and parsley. Serve over arugula with the bread on the side.

• •1 medium apple (180 g)
• •1 tbsp (16 g) almond butter
• •1 tbsp (10 g) pumpkin seeds

Slice the apple and serve with almond butter for dipping, sprinkled with pumpkin seeds.

• •5 oz (140 g) salmon fillet
• •3/4 cup (140 g) cooked quinoa
• •1 cup (120 g) zucchini, chopped
• •1 cup (100 g) broccoli florets
• •1/2 red bell pepper, chopped
• •2 tsp olive oil
• •1 lemon (zest and juice)
• •1 clove garlic, minced
• •1 tsp dried oregano
• •salt and pepper to taste

Roast vegetables tossed with half the oil at 200°C (400°F) for 10 minutes. Add salmon seasoned with lemon, garlic, oregano, and remaining oil, and bake 12-15 minutes more. Serve over quinoa.