1000 calorie high protein pescetarian meal 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.

Option 1: Generate your own plan

Generate Plan

This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.

Option 2: Sample plan

This sample plan (1075cal, 98g protein, 67g net carbs, 38g fat, 15g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Lowfat yogurt
Baked salmon with pecans and pesto, simple sauteed spinach
Chunky canned soup (non-creamy), milk, grapes
Tue
Wed
Thu
Cajun cod, buttered corn
Strawberry apple spinach salad, string cheese
Fri
Boiled eggs, strawberries
Sat
Zoodles marinara, milk
Avocado tuna salad
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Pesto sauce
1 1/2 tbsp (24g)
Pasta sauce
1 cup (260g)
Fruits and Fruit Juices
Grapes
6 cup (552g)
Strawberries
1 1/4 pint (467g)
Apples
1 small (2-3/4" dia) (149g)
Avocados
3/8 avocado(s) (75g)
Lime juice
1/4 tbsp (4mL)
Dairy and Egg Products
Whole milk
2 3/4 cup (660mL)
Lowfat flavored yogurt
4 container (6 oz) (680g)
String cheese
4 stick (112g)
Butter
5 tsp (23g)
Eggs
4 medium (176g)
Vegetables and Vegetable Products
Garlic
1 1/2 clove (5g)
Fresh spinach
15 cup(s) (450g)
Frozen corn kernels
1 2/3 cup (227g)
Onion
3/16 small (13g)
Tomatoes
3 tbsp, chopped (34g)
Zucchini
2 medium (392g)
Spices and Herbs
Black pepper
1/24 oz (1g)
Salt
1/10 oz (3g)
Cajun seasoning
1 tbsp (7g)
Fats and Oils
Olive oil
2 tbsp (28mL)
Balsamic vinaigrette
2 tbsp (31mL)
Oil
1/2 tbsp (8mL)
Finfish and Shellfish Products
Salmon
1 1/2 fillet/s (6 oz each) (255g)
Cod, raw
9 oz (255g)
Canned tuna
3/4 can (~6 oz) (129g)
Nut and Seed Products
Pecans
1 1/2 tbsp, chopped (10g)
Almonds
2 tbsp, sliced (12g)
Other
Mixed greens
3/4 cup (23g)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 3 days
    1. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 1/2 can (~19 oz) (789g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • 3. Grapes
    115 cals, 1p, 18c, 1f (per meal)
  • Grapes
    6 cup (552g)
  • lunch prep - 3 days
    1. Baked salmon with pecans and pesto
    230 cals, 18p, 1c, 17f (per meal)
  • ,
  • Salmon
    1 1/2 fillet/s (6 oz each) (255g)
  • Pecans
    1 1/2 tbsp, chopped (10g)
  • Olive oil
    1 tsp (6mL)
  • Pesto sauce
    1 1/2 tbsp (24g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C). Oil a baking sheet.
    2
    Spread about a tablespoon of pesto (if your diet restricts against dairy products, ensure your pesto is dairy-free) so that it covers all sides of the fillet. Then coat the fillet with about a tablespoon of the chopped pecans.
    3
    Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145 F (63 C)).
    2. Simple sauteed spinach
    100 cals, 4p, 2c, 7f (per meal)
  • Garlic, diced
    1 1/2 clove (5g)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Fresh spinach
    12 cup(s) (360g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    breakfast prep - 4 days
    1. Lowfat yogurt
    180 cals, 8p, 32c, 2f (per meal)
  • ,
  • Lowfat flavored yogurt
    1 container (6 oz) (170g)
  • dinner prep - 2 days
    1. Strawberry apple spinach salad
    170 cals, 3p, 17c, 7f (per meal)
  • Strawberries, chopped
    1/2 pint (179g)
  • Fresh spinach
    3 cup(s) (90g)
  • Almonds
    2 tbsp, sliced (12g)
  • Balsamic vinaigrette
    2 tbsp (30mL)
  • Apples, chopped
    1 small (2-3/4" dia) (149g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Toss all ingredients together, except the vinaigrette.
    2
    Drizzle Vinaigrette over salad when serving.
    2. String cheese
    165 cals, 13p, 3c, 11f (per meal)
  • ,
  • String cheese
    2 stick (56g)
  • lunch prep - 2 days
    1. Cajun cod
    140 cals, 23p, 2c, 5f (per meal)
  • ,
  • Cod, raw
    9 oz (255g)
  • Cajun seasoning
    1 tbsp (7g)
  • Oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    2. Buttered corn
    200 cals, 4p, 21c, 10f (per meal)
  • Black pepper
    1 1/4 dash (0g)
  • Salt
    1 1/4 dash (1g)
  • Butter
    5 tsp (23g)
  • Frozen corn kernels
    1 2/3 cup (227g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare corn according to instructions on package.
    2
    Top with butter and season with salt and pepper to taste.
    breakfast prep - 2 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    4 medium (176g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
    2
    Place the eggs in a small sauce pan and cover with water.
    3
    Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
    4
    Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
    2. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    2 cup, whole (288g)
  • dinner prep - 1 days
    1. Avocado tuna salad
    325 cals, 31p, 4c, 18f (per meal)
  • Avocados
    3/8 avocado(s) (75g)
  • Lime juice
    1/4 tbsp (4mL)
  • Salt
    3/4 dash (0g)
  • Black pepper
    3/4 dash (0g)
  • Mixed greens
    3/4 cup (23g)
  • Onion, minced
    3/16 small (13g)
  • Canned tuna
    3/4 can (~6 oz) (129g)
  • Tomatoes
    3 tbsp, chopped (34g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
    3
    Serve.
    lunch prep - 1 days
    1. Zoodles marinara
    225 cals, 9p, 28c, 4f (per meal)
  • Pasta sauce
    1 cup (260g)
  • Zucchini
    2 medium (392g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Spiralize zucchini.
    2
    Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
    3
    (optional) Transfer zoodles to towel and pat any excess water off.
    4
    Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
    5
    Serve.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
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