21 Pescatarian Meal Prep Ideas to Keep You Full

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Shrimp Buddha Bowl

Shrimp Buddha Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb shrimp, peeled and deveined
• 2 cups cauliflower rice
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon chili flakes (optional)
• 1 avocado, sliced
• 1 cup shredded red cabbage
• 1 cup cucumber, sliced
• 1 carrot, shredded
• 2 tablespoons sesame seeds
• 2 tablespoons tamari or soy sauce (for dressing)
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. 1. Pat shrimp dry and toss with paprika, garlic powder, salt, and pepper.
2. 2. In a large skillet, heat olive oil over medium heat and cook shrimp 2–3 minutes per side until pink and opaque; set aside.
3. 3. Warm cauliflower rice in a separate pan or microwave according to package directions.
4. 4. Assemble bowls by dividing cauliflower rice among 4 bowls and topping with shrimp, avocado, cabbage, cucumber, and carrot.
5. 5. Sprinkle sesame seeds over each bowl. Whisk together tamari, rice vinegar, sesame oil, and honey (if using) to make a light dressing; drizzle over bowls and serve.

2. Salmon Meal Prep With Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup quinoa (uncooked)
• 4 salmon fillets (6 oz each)
• 2 cups green beans or asparagus, trimmed
• 2 cups cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 lemon (zest and juice)
• 1 teaspoon dried dill (or 1 tablespoon fresh dill)
• Salt and pepper to taste

Instructions

1. 1. Preheat oven to 400°F (200°C).
2. 2. Rinse quinoa and cook according to package directions; set aside.
3. 3. On a lined baking sheet, place salmon fillets and toss beans or asparagus and tomatoes with 1 tablespoon olive oil, salt, pepper, and dill; spread around salmon.
4. 4. Bake 12–15 minutes, until salmon flakes easily and vegetables are tender.
5. 5. Fluff quinoa and plate with salmon and roasted vegetables; drizzle with lemon juice and enjoy.

3. Sweet Chili Salmon

Sweet Chili Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (6 oz each)
• 1/4 cup honey
• 3 tablespoons sweet chili sauce
• 2 tablespoons soy sauce or tamari
• 1 teaspoon rice vinegar
• 1 teaspoon sesame oil
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 4 cups cauliflower rice
• Salt and pepper to taste
• Sesame seeds for garnish (optional)

Instructions

1. 1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment.
2. 2. In a small saucepan, simmer honey, sweet chili sauce, soy sauce, rice vinegar, and sesame oil for 2–3 minutes until slightly thickened. Let glaze cool slightly.
3. 3. Season salmon with salt and pepper and brush with glaze.
4. 4. Bake salmon 12–14 minutes, brushing with glaze halfway through.
5. 5. Toss broccoli with 1 tablespoon olive oil, salt, and pepper; roast on the same sheet for 8–12 minutes until tender.
6. 6. Serve salmon and broccoli over cauliflower rice; drizzle remaining glaze over the top and garnish with sesame seeds if desired.

4. California Sushi Roll Bowls With Cauliflower Rice

California Sushi Roll Bowls With Cauliflower Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 cups cauliflower rice
• 8 oz imitation crab (or 1 lb cooked shrimp)
• 1 large cucumber, diced
• 1 avocado, diced
• 2 sheets nori, cut into thin strips (or 1/4 cup nori flakes)
• 3 tablespoons sesame seeds
• 2 tablespoons soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon sugar substitute (optional)
• Pickled ginger for serving (optional)
• 2 green onions, sliced

Instructions

1. 1. Divide cauliflower rice among 4 bowls as a base.
2. 2. Top each bowl with equal portions of imitation crab (or shrimp), cucumber, avocado, and nori strips.
3. 3. Sprinkle sesame seeds and green onions over the bowls.
4. 4. Whisk soy sauce, rice vinegar, sesame oil, and sugar substitute (if using) to make a light dressing; drizzle over bowls and serve with pickled ginger if desired.

5. Cajun Shrimp with Zucchini Noodles

Cajun Shrimp with Zucchini Noodles is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb shrimp, peeled and deveined
• 4 medium zucchini, spiralized into noodles
• 2 tablespoons Cajun seasoning
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• Salt and pepper to taste
• 1 lemon, cut into wedges
• Fresh parsley for garnish (optional)

Instructions

1. 1. Pat shrimp dry; toss with Cajun seasoning and a pinch of salt.
2. 2. In a large skillet, heat olive oil over medium-high heat; sauté shrimp 2–3 minutes per side until pink; remove and set aside.
3. 3. In the same pan, add garlic and cook 30 seconds; add zucchini noodles and sauté 1–2 minutes until just tender.
4. 4. Return shrimp to the pan, toss with zucchini, and squeeze lemon juice over top. Garnish with parsley if desired and serve.

6. Greek Shrimp Salad With Feta & Rice

Greek Shrimp Salad With Feta & Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb shrimp, peeled and deveined
• 2 cups cooked rice (white or brown)
• 6 cups mixed greens
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, sliced
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. 1. Cook shrimp in a skillet with a teaspoon of olive oil until pink and opaque; season with salt and pepper.

7. Broiled Salmon with Cabbage & Green Beans

Broiled Salmon with Cabbage & Green Beans is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (6 oz each)
• 4 cups shredded cabbage
• 2 cups green beans, trimmed
• 2 tablespoons olive oil
• 1 lemon, cut into wedges
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh dill for garnish (optional)

Instructions

1. 1. Preheat the broiler and line a rack with foil for easy cleanup.
2. 2. Season salmon with salt, pepper, and a bit of lemon zest; brush with 1 tablespoon olive oil.
3. 3. Toss cabbage with 1 tablespoon olive oil, garlic, salt, and pepper; spread on a parchment-lined sheet.
4. 4. Broil salmon for 6–8 minutes, until cooked through; in the last 4 minutes, add green beans to roast on the same sheet or a separate sheet until tender.
5. 5. Remove from heat, plate with cabbage and green beans, and squeeze fresh lemon over the top. Garnish with dill if desired.

8. Blackened Shrimp

Blackened Shrimp is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons paprika
• 1 teaspoon smoked paprika (optional for extra depth)
• 1/2 teaspoon cayenne pepper (adjust to heat)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 tablespoon lemon juice

Instructions

1. 1. Mix paprika, smoked paprika, cayenne, garlic powder, onion powder, oregano, thyme, salt, and pepper in a small bowl.
2. 2. Pat the shrimp dry and toss with the spice blend and olive oil until evenly coated.
3. 3. Heat a large skillet over medium-high heat until very hot.
4. 4. Add shrimp in a single layer; cook 2–3 minutes per side until pink and opaque.
5. 5. Remove from heat, drizzle with lemon juice, and serve with a simple side such as greens or rice.

9. Healthy Shrimp

Healthy Shrimp is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound shrimp, peeled and tails removed
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 cup cooked quinoa
• 2 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh dill (or parsley)
• Salt and pepper to taste

Instructions

1. 1. Cook the quinoa according to package instructions and let it cool slightly.
2. 2. Sauté the shrimp in olive oil with garlic for 2–3 minutes until just pink.
3. 3. In a large bowl, combine greens, tomatoes, and cucumber.
4. 4. Add the quinoa and shrimp; drizzle with lemon juice and sprinkle with dill.
5. 5. Season with salt and pepper, toss, and serve warm or at room temperature.

10. Tuna Salad

Tuna Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cans tuna in water (5 oz each), drained
• 1 cup canned chickpeas, rinsed
• 1/2 cup diced celery
• 1/4 cup finely chopped red onion
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 tablespoons plain Greek yogurt (optional)
• 4 cups romaine or mixed greens
• Salt and pepper to taste

Instructions

1. 1. In a small bowl, whisk olive oil, lemon juice, and yogurt (if using); season with salt and pepper.
2. 2. Flake the tuna into a large bowl and add chickpeas, celery, and onion.
3. 3. Pour the dressing over the tuna mixture and toss to combine.
4. 4. Serve the tuna salad atop the greens or with a side.

11. Crispy Salmon

Crispy Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 skin-on salmon fillets (about 6 ounces each)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 tablespoon unsalted butter
• Lemon wedges and fresh parsley for serving

Instructions

1. 1. Pat the salmon dry and season with paprika, garlic powder, oregano, salt, and pepper.
2. 2. Heat olive oil in a skillet over medium-high heat.
3. 3. Place fillets skin-side down and cook 4–5 minutes until skin is crispy and salmon is halfway cooked.
4. 4. Flip the fillets, add butter, and cook 2–3 minutes more until just opaque.
5. 5. Remove from heat, rest 2 minutes, then squeeze lemon and garnish with parsley.

12. One-Pot Thai Shrimp & Quinoa

One-Pot Thai Shrimp & Quinoa is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon red curry paste
• 1 cup quinoa, rinsed
• 1 14-ounce can light coconut milk
• 2 cups chicken or vegetable broth
• 1 pound shrimp, peeled and deveined
• 1 cup bell pepper strips
• 1 cup snap peas or green beans
• 1 tablespoon fish sauce (optional)
• Juice of 1 lime
• 1/4 cup chopped cilantro

Instructions

1. 1. Heat oil in a large pot; sauté garlic and curry paste for 1 minute.
2. 2. Add quinoa, coconut milk, and broth; bring to a boil.
3. 3. Reduce heat; simmer 12–15 minutes until quinoa is tender and most liquid is absorbed.
4. 4. Stir in shrimp and vegetables; cook 3–5 minutes until shrimp are pink and cooked through.
5. 5. Finish with fish sauce, lime juice, and cilantro; serve hot.

13. Cauliflower Rice Salmon Poke Bowl

Cauliflower Rice Salmon Poke Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound salmon fillet, skin removed, cut into 4 portions
• 4 cups cauliflower rice (grated cauliflower)
• 1 avocado, diced
• 1 cup shredded carrots
• 1 cup cucumber, diced
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon grated fresh ginger (optional)
• Sesame seeds and sliced scallions for garnish

Instructions

1. 1. Pan-sear or bake salmon until just opaque in the center; set aside.
2. 2. Place cauliflower rice as the base in bowls.
3. 3. Top with salmon, avocado, carrots, and cucumber.
4. 4. Whisk soy sauce, sesame oil, rice vinegar, and ginger; drizzle over bowls.
5. 5. Garnish with sesame seeds and scallions and serve.

14. Salmon & Asparagus in Garlic Lemon Butter Sauce

Salmon & Asparagus in Garlic Lemon Butter Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (about 6 ounces each)
• 1 bunch asparagus, trimmed
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 2 tablespoons butter
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 2 tablespoons chopped parsley

Instructions

1. 1. Season salmon with salt and pepper.
2. 2. In a skillet, heat olive oil over medium-high; sear salmon 4–5 minutes per side until cooked through; remove and keep warm.
3. 3. In the same pan, add garlic and asparagus; sauté 2–3 minutes until crisp-tender.
4. 4. Return salmon to the pan; add butter and lemon juice; cook just until butter melts into a shiny sauce.
5. 5. Spoon sauce over salmon and sprinkle with parsley.

15. Garlic Lime Shrimp with Cilantro Lime Rice

Garlic Lime Shrimp with Cilantro Lime Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 1/2 cups long-grain rice (uncooked)
• 3 cups water or broth
• 1/4 cup chopped cilantro
• Zest and juice of 1 lime
• 1/2 teaspoon salt
• Optional: 1/4 teaspoon chili flakes

Instructions

1. 1. Cook the rice in water or broth according to package instructions.
2. 2. In a skillet, sauté garlic in olive oil for about 30 seconds; add shrimp and cook 2–3 minutes until pink.
3. 3. Stir in lime juice, lime zest, and cilantro.
4. 4. Fluff the cooked rice and spoon the shrimp over it; mix gently to combine flavors.

16. Salmon Cucumber Chickpea Salad

Salmon Cucumber Chickpea Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound cooked salmon, flaked (or two 6–7 oz fillets)
• 1 cup cucumber, diced
• 1 cup canned chickpeas, rinsed and drained
• 1/2 cup red onion, finely chopped
• 2 cups mixed greens
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon chopped dill or parsley
• Salt and pepper to taste

Instructions

1. 1. In a large bowl, combine cucumber, chickpeas, and red onion.
2. 2. Add flaked salmon and toss to combine with greens.
3. 3. Whisk olive oil, lemon juice, and herbs; season with salt and pepper.
4. 4. Drizzle dressing over the salad and toss to coat.

17. Salmon Patties with Spring Salad

Salmon Patties with Spring Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound canned pink salmon, drained
• 1 large egg
• 1/3 cup breadcrumbs
• 2 tablespoons mayonnaise
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• 2 green onions, finely chopped
• Salt and pepper to taste
• 1 tablespoon olive oil for frying
• 4 cups mixed greens
• 1 cup radishes, thinly sliced
• 1 cup cucumber, sliced

Instructions

1. 1. In a bowl, mix salmon, egg, breadcrumbs, mayonnaise, mustard, lemon juice, green onions, salt, and pepper until well combined.
2. 2. Form four patties and refrigerate 15 minutes if time allows.
3. 3. Heat olive oil in a skillet over medium heat; fry patties 3–4 minutes per side until golden and heated through.
4. 4. In a separate bowl, toss greens with radishes and cucumber; drizzle with a simple lemon vinaigrette.
5. 5. Serve salmon patties atop the salad with lemon wedges.

18. Lemon Roasted Salmon with Sweet Potatoes & Broccolini

Lemon Roasted Salmon with Sweet Potatoes & Broccolini is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (about 6 oz each)
• 2 medium sweet potatoes, peeled and cubed (about 4 cups)
• 1 bunch broccolini, trimmed (8–10 oz)
• 2 tablespoons olive oil, divided
• 3 garlic cloves, minced
• Zest of 1 lemon
• Juice of 2 lemons
• 1 teaspoon Dijon mustard (optional)
• Salt and freshly ground black pepper
• Fresh parsley or dill for garnish (optional)

Instructions

1. 1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment for easy cleanup.
2. 2. Toss the sweet potato cubes with 1 tablespoon olive oil, salt, and pepper; spread on the sheet and roast 20–25 minutes until they start tenderizing.
3. 3. Toss the broccolini with the remaining tablespoon olive oil, salt, and pepper; set aside.
4. 4. Pat the salmon dry and season with salt, pepper, and lemon zest.
5. 5. After the potatoes have roasted about 20 minutes, scatter the broccolini on the sheet and place the salmon fillets in a single layer. Roast 12–15 minutes, until the salmon is opaque and flakes easily and the vegetables are tender.
6. 6. Whisk lemon juice with Dijon mustard (if using) and a pinch of salt; drizzle over the salmon and vegetables and garnish with chopped herbs before serving.

19. Lemon & Garlic Shrimp with Spring Veggies

Lemon & Garlic Shrimp with Spring Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 pounds large shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into 2-inch pieces (about 1 lb)
• 1 cup snap peas
• 1 cup cherry tomatoes, halved
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• Zest of 1 lemon
• Juice of 1 lemon
• 2 tablespoons unsalted butter
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. 1. Prep all ingredients: pat shrimp dry, trim vegetables, and mince garlic.
2. 2. In a large skillet, heat olive oil over medium-high heat and add garlic; sauté 30 seconds until fragrant.
3. 3. Add shrimp and cook 2–3 minutes, until pink and opaque; transfer to a plate.
4. 4. In the same skillet, add asparagus and snap peas; sauté 4–5 minutes until crisp-tender; add cherry tomatoes in the last minute.
5. 5. Return shrimp to the pan; add lemon juice, zest, and butter; cook until butter is melted and everything is well coated.
6. 6. Season to taste and garnish with parsley; serve as is or over cooked rice or quinoa.

20. Salmon Cobb Salad

Salmon Cobb Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 cups mixed greens (romaine, arugula, spinach)
• 1.5 pounds cooked salmon, flaked
• 4 hard-boiled eggs, quartered
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 4 slices bacon, cooked and crumbled
• 1/2 cup blue cheese crumbles
• 1/4 cup red onion, thinly sliced
• Dressing: 3 tablespoons lemon juice, 2 tablespoons olive oil, 1 teaspoon Dijon mustard, salt and pepper to taste
• Optional garnish: chopped fresh chives

Instructions

1. 1. Whisk together dressing ingredients in a small bowl and season to taste.
2. 2. Arrange greens on four plates or bowls as a base.
3. 3. Top each with equal portions of salmon, eggs, avocado, tomatoes, bacon, red onion, and blue cheese.
4. 4. Drizzle with the lemon-Dijon dressing and season lightly with salt and pepper.
5. 5. Garnish with chives if desired and serve immediately.

21. Tuna Salad

Tuna Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cans tuna in water (5 oz each), drained
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1 celery stalk, finely chopped
• 1/4 cup red onion, finely chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Lettuce leaves or whole-grain bread for serving (optional)

Instructions

1. 1. In a medium bowl, flake the tuna.
2. 2. Stir in mayonnaise, Dijon, celery, red onion, and lemon juice; mix gently until combined.
3. 3. Season with salt and pepper to taste.
4. 4. Serve atop lettuce for a salad or as sandwiches with bread of choice.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.