7-day meal plan with recipes and a grocery list
1000 calorie high protein pescetarian meal plan
1025calories
100gprotein
61gnet carbs
36gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 1000 calorie high protein pescetarian meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.Day 1
1050cals, 108g protein, 60g net carbs, 36g fat 11g fiber per day
Lunch
Tomato soup
1/2 can(s) · 105cal, 2p, 21c, 1f
Roasted almonds
1/6 cup(s) · 148cal, 5p, 2c, 12f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Goat cheese and marinara stuffed zucchini
1 zucchini halve(s) · 96cal, 5p, 5c, 5f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 2
1050cals, 108g protein, 60g net carbs, 36g fat 11g fiber per day
Lunch
Tomato soup
1/2 can(s) · 105cal, 2p, 21c, 1f
Roasted almonds
1/6 cup(s) · 148cal, 5p, 2c, 12f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Goat cheese and marinara stuffed zucchini
1 zucchini halve(s) · 96cal, 5p, 5c, 5f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 3
1025cals, 100g protein, 65g net carbs, 30g fat 22g fiber per day
Day 4
1025cals, 100g protein, 65g net carbs, 30g fat 22g fiber per day
Day 5
1050cals, 94g protein, 60g net carbs, 40g fat 21g fiber per day
Lunch
Clam chowder
1/2 can(s) · 182cal, 6p, 13c, 11f
Kiwi
1 kiwi · 47cal, 1p, 8c, 0f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Dinner
Salmon & artichoke salad
1 serving(s) · 210cal, 17p, 10c, 10f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 6
1025cals, 96g protein, 43g net carbs, 46g fat 13g fiber per day
Breakfast
High protein scrambled eggs
1/2 serving(s) · 99cal, 10p, 1c, 6f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Lunch
Clam chowder
1/2 can(s) · 182cal, 6p, 13c, 11f
Kiwi
1 kiwi · 47cal, 1p, 8c, 0f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Dinner
Salmon & artichoke salad
1 serving(s) · 210cal, 17p, 10c, 10f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 7
1000cals, 91g protein, 74g net carbs, 30g fat 18g fiber per day
Breakfast
High protein scrambled eggs
1/2 serving(s) · 99cal, 10p, 1c, 6f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Lunch
Basic tempeh
2 oz · 148cal, 12p, 4c, 8f
Mashed sweet potatoes
1/2 serving(s) · 92cal, 2p, 18c, 0f
Olive oil drizzled sugar snap peas
1 serving(s) · 82cal, 3p, 4c, 5f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Grocery List (40 items)
Beverages
Protein powder
14 scoop (1/3 cup ea)
Water
14 cup(s)
Soups, Sauces, and Gravies
Pasta sauce
1/4 cup(s)
Condensed canned tomato soup
1 can (10.5 oz)
Pizza sauce
2 tbsp
Canned clam chowder
1 can (18.5 oz)
Dairy and Egg Products
Goat cheese
1 oz
Eggs
6 large
Nonfat greek yogurt, plain
3 tbsp
Whole milk
3 cup(s)
Cheese
2 tbsp, shredded
String cheese
2 stick
Low fat cottage cheese (1% milkfat)
4 tbsp
27 more items
Checks off as you shop and updates when you swap a meal.
Recipes
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
96cal, 5p, 5c, 5f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Tomato soup
105cal, 2p, 21c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Chickpea & tomato toasts
206cal, 12p, 24c, 4f (per meal)
3 slice(s) (96g)
3 tbsp (53g)
12 slice(s), thin/small (180g)
3/4 can(s) (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
dinner prep - 2 days
1. Flatbread broccoli pizza
157cal, 5p, 13c, 9f (per meal)
4 tbsp chopped (23g)
2 tbsp (32g)
1/2 dash (0g)
1/2 dash (0g)
3/4 tbsp (11mL)
1/2 piece(s) (45g)
2 tbsp, shredded (14g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
lunch prep - 2 days
1. Vegan crumbles
183cal, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Olive oil drizzled lima beans
108cal, 5p, 10c, 4f (per meal)
1 dash, ground (0g)
2 dash (2g)
1/2 package (10 oz) (142g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Clam chowder
182cal, 6p, 13c, 11f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Salmon & artichoke salad
210cal, 17p, 10c, 10f (per meal)
6 oz (170g)
2/3 cup hearts (112g)
3 cup (90g)
4 tbsp (60mL)
2/3 cup cherry tomatoes (99g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
breakfast prep - 2 days
1. High protein scrambled eggs
99cal, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
dinner prep - 1 days
1. Greek veggie burger
288cal, 12p, 40c, 7f (per meal)
1 bun(s) (51g)
1 patty (71g)
2 slice, medium (1/4" thick) (40g)
1/8 cup(s) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the veggie burger according to the package instructions.
2
Toast the buns if desired.
3
Place the cooked veggie burger on the bottom bun and top with tomato slices.
4
Spread tzatziki sauce on the top bun, then close the burger.
5
Serve.
lunch prep - 1 days
1. Basic tempeh
148cal, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (96g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
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