Happy New Year, Seafoodies!!
Well, it’s that time of year again—when your Instagram feed is a parade of “new year, new me” declarations, and your email inbox is drowning in fitness app free trials. Who hasn’t optimistically scheduled a 6 AM workout class or stocked up on those green smoothie ingredients you swear you’ll actually use this time?!
When it comes to your 2025 resolutions—maybe we need to think less about dramatic transformations and more about sustainable upgrades to our daily routines. And while “eat more protein” might be sitting on your to-do list, sandwiched somewhere between “actually use that gym membership” and “learn to meditate,” let’s talk about how to make it stick with a seafood meal plan!
Here’s the thing about protein: Your body is like that friend who prefers small, frequent coffee dates over one massive catch-up session. It’s much happier (and more efficient) when you spread your protein intake throughout the day, instead of loading up at dinner like many of us do. Seafood is a low-calorie multitasker, delivering high-quality protein, essential omega-3s and vitamin D— no matter what meal you’re sitting down to savor. In fact, you can learn more about the exact amount of protein provided by your favorite seafood species here.
Try starting your day with a Shrimp and Egg Breakfast Burrito (hello, breakfast upgrade!), toss a pre-prepped container of 7 Layer Tuna Pasta Salad in your lunch bag (way better than a sad vending machine desk lunch) and finish with a perfectly cooked piece of fish for dinner with our Wild Alaska Pollock en Papillote with Chimichurri Sauce. Suddenly, hitting your protein goals feels less like a chore and more like a tasty part of your everyday routine.
Seafood is not only incredibly versatile, it usually cooks faster than you can scroll through your social media feed. So we made sure all of these meal plan recipes were protein-packed and easy to make too. Because, let’s be real, no one has the time to spend hours in the kitchen!
So this year, instead of making the same old resolutions, why not try something that’s actually sustainable? Make 2025 the year you discover how easy—and delicious—it can be to power your day with protein from the sea.
Breakfast
Shrimp and Egg Breakfast Burritos
While these burritos make a delicious start to your day, we think they’re equally awesome as a light lunch or dinner. Try them, and you’ll be hooked!
Everything Salmon & Egg Breakfast Hand Pies
Bake these hand pies ahead of time and then heat them in the microwave before you hit the road or once you get to the office!
The protein from the egg and the crab will give you that much-needed jump start and help you stay full and focused throughout your morning.
Lunch
Talk about an adaptable taco! Lately, we’ve been reaching for cod to make this recipe, but tilapia and mahi-mahi work well, too.
Soups on! A mere 3-ounce serving of clams delivers a hefty amount of brain-boosting vitamin B-12 and 22g of protein.
Sushi-grade ahi tuna just needs a flash in the pan to create a beautifully seared edge and perfectly pink center.
Canned or pouched tuna is shelf-stable and budget-friendly, which makes this pasta salad even easier to make for any meal!
Appetizer
As much as we love the classic recipe, our twist on deviled eggs ups the nutrient and protein factor—by swapping in some salmon and low-fat Greek yogurt.
Crispy Rice Roll with Spicy Tuna
Besides the fabulous taste and easy 25-minute prep time, we love that these rolls keep our energy up and midday cravings in check!
Blackened Tilapia and Watermelon Salsa Crostinis
Pick up a bag of frozen, individually wrapped tilapia fillets, and you’ll always have a lean protein source on call to serve up a plate of these mouthwatering crostinis.
Dinner
Serve your finished cod tikka masala over fluffy basmati rice, scoop it up with warm naan bread or pair with your favorite veggies.
Wild Alaska Pollock en Papillote with Chimichurri Sauce
These delicious packets are so family-friendly and simple to make—you’ll find yourself throwing them in the oven again and again!
Instant Pot Pasta with Red Sauce and Clams
You’ll find plenty of variations of this traditional dish—with red or white sauce, fresh or canned clams—but we decided to create a superfast, 20-minute version you can enjoy at home.
Tilapia with Black Bean and Mango Salsa
Ready in less than 30 minutes, this colorful meal leaves plenty of time to celebrate the start of your New Year’s reset with a leisurely post-dinner walk!
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