1100 calorie high protein pescetarian meal plan

In just a few clicks, generate your own 1100 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 (1125cal, 120g protein, 59g net carbs, 39g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Grapes, string cheese
Pan seared breaded tilapia, corn on the cob with butter, brown rice
Pan fried tilapia, buttery brown rice, roasted brussels sprouts
Tue
Wed
Cajun tilapia, olive oil drizzled green beans, instant mashed potatoes
Thu
Buttery tarragon tilapia fillets, roasted brussels sprouts
Fri
Boiled eggs, strawberries
Sat
Garlic pepper seitan, instant mashed potatoes, green beans
Cajun cod, simple kale & avocado salad, bread and butter
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
13 1/2 cup (3226mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Finfish and Shellfish Products
Tilapia, raw
2 3/4 lb (1204g)
Cod, raw
6 oz (170g)
Fats and Oils
Olive oil
2 1/2 oz (77mL)
Oil
1/3 oz (10mL)
Spices and Herbs
Black pepper
1/8 oz (4g)
Salt
7/16 oz (12g)
Cajun seasoning
1/4 oz (7g)
Fresh tarragon
1 tsp, chopped (1g)
Vegetables and Vegetable Products
Brussels sprouts
1/2 lb (227g)
Ear of fresh corn
1 1/2 ear, medium (6-3/4" to 7-1/2" long) yields (153g)
Mashed potato mix
2 1/2 oz (71g)
Frozen green beans
5 2/3 cup (685g)
Garlic
2 clove(s) (6g)
Kale leaves
1/4 bunch (43g)
Onion
4 tsp, chopped (13g)
Green pepper
2 tsp, chopped (6g)
Dairy and Egg Products
Butter
1/2 stick (54g)
String cheese
8 stick (224g)
Eggs
4 medium (176g)
Cereal Grains and Pasta
Brown rice
2/3 cup (135g)
All-purpose flour
4 tbsp (31g)
Seitan
2 2/3 oz (76g)
Fruits and Fruit Juices
Grapes
4 cup (368g)
Strawberries
2 cup, whole (288g)
Lemon
1/4 small (15g)
Avocados
1/4 avocado(s) (50g)
Baked Products
Bread
1 slice (32g)
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 - 2 days
    1. Pan fried tilapia
    110 cals, 17p, 0c, 5f (per meal)
  • ,
  • Tilapia, raw
    3/8 lb (168g)
  • Olive oil
    1/2 tbsp (8mL)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Buttery brown rice
    165 cals, 3p, 23c, 7f (per meal)
  • Butter
    1 tbsp (14g)
  • Brown rice
    1/3 cup (63g)
  • Salt
    2 dash (2g)
  • Water
    2/3 cup(s) (158mL)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, mix in butter, and season with salt and pepper.
    3. Roasted brussels sprouts
    60 cals, 2p, 3c, 4f (per meal)
  • Brussels sprouts
    1/4 lb (113g)
  • Olive oil
    1/2 tbsp (8mL)
  • Salt
    1 dash (1g)
  • Black pepper
    2/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    lunch prep - 3 days
    1. Pan seared breaded tilapia
    200 cals, 24p, 8c, 8f (per meal)
  • ,
  • Butter, melted
    1 tbsp (14g)
  • All-purpose flour
    4 tbsp (31g)
  • Tilapia, raw
    3/4 lb (336g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
    2. Corn on the cob with butter
    70 cals, 2p, 9c, 3f (per meal)
  • ,
  • Ear of fresh corn, unhusked
    1 1/2 ear, medium (6-3/4" to 7-1/2" long) yields (153g)
  • Butter
    1/2 tbsp (7g)
  • Salt
    3 dash (1g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Place ear of un-husked corn in a microwave oven and cook on high for 2 minutes; flip corn over and cook on high until kernels are hot and steaming, another 2 minutes.
    2
    Place corn ear on a cutting board, using a pot holder or folded kitchen towel, and cut off the bottom of the ear, exposing 1/4 to 1/2 inch of kernels. Hold the ear from the top and squeeze ear of corn out of the husk from top to bottom. Husks and silk will be left behind.
    3
    Spread ear with butter and season with salt.
    3. Brown rice
    85 cals, 2p, 17c, 1f (per meal)
  • Brown rice
    6 tbsp (71g)
  • Salt
    1/3 tsp (2g)
  • Water
    3/4 cup(s) (178mL)
  • Black pepper
    1/3 tsp, ground (1g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    breakfast prep - 4 days
    1. Grapes
    60 cals, 1p, 9c, 0f (per meal)
  • Grapes
    4 cup (368g)
  • 2. String cheese
    165 cals, 13p, 3c, 11f (per meal)
  • ,
  • String cheese
    2 stick (56g)
  • dinner prep - 3 days
    1. Cajun tilapia
    100 cals, 17p, 0c, 3f (per meal)
  • ,
  • Tilapia, raw
    1/2 lb (252g)
  • Oil
    1 tsp (6mL)
  • Cajun seasoning
    1 tsp (3g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. Olive oil drizzled green beans
    180 cals, 4p, 10c, 12f (per meal)
  • Black pepper
    1/2 tsp (0g)
  • Salt
    1/2 tsp (2g)
  • Frozen green beans
    5 cup (605g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beens according to instructions on package.
    2
    Top with olive oil and season with salt and pepper.
    3. Instant mashed potatoes
    70 cals, 2p, 13c, 0f (per meal)
  • Mashed potato mix
    2 oz (57g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare potatoes according to instructions on package.
    2
    Also, try different brands if you don't like what you get, some are much better than others.
    lunch prep - 2 days
    1. Buttery tarragon tilapia fillets
    270 cals, 45p, 1c, 10f (per meal)
  • ,
  • Tilapia, raw, ~4 fillets, unfrozen
    1 lb (448g)
  • Butter
    1 tbsp (14g)
  • Garlic, minced
    1 clove (3g)
  • Fresh tarragon
    1 tsp, chopped (1g)
  • 1
    In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
    2
    Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
    2. Roasted brussels sprouts
    60 cals, 2p, 3c, 4f (per meal)
  • Brussels sprouts
    1/4 lb (113g)
  • Olive oil
    1/2 tbsp (8mL)
  • Salt
    1 dash (1g)
  • Black pepper
    2/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    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. Cajun cod
    185 cals, 31p, 2c, 6f (per meal)
  • Cod, raw
    6 oz (170g)
  • Cajun seasoning
    2 tsp (5g)
  • Oil
    1 tsp (5mL)
  • 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. Simple kale & avocado salad
    115 cals, 2p, 5c, 8f (per meal)
  • Kale leaves, chopped
    1/4 bunch (43g)
  • Lemon, juiced
    1/4 small (15g)
  • Avocados, chopped
    1/4 avocado(s) (50g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Add all ingredients into a bowl.
    2
    Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
    3
    Season with salt and pepper if desired. Serve.
    3. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 1 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tsp (10mL)
  • Onion
    4 tsp, chopped (13g)
  • Garlic, minced
    5/6 clove(s) (3g)
  • Green pepper
    2 tsp, chopped (6g)
  • Seitan, chicken style
    2 2/3 oz (76g)
  • Black pepper
    2/3 dash, ground (0g)
  • Water
    1 tsp (5mL)
  • Salt
    1/3 dash (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
    5
    Cook, stirring until thickened, and serve immediately.
    2. Instant mashed potatoes
    50 cals, 2p, 10c, 0f (per meal)
  • Mashed potato mix
    1/2 oz (14g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    Prepare potatoes according to instructions on package.
    2
    Also, try different brands if you don't like what you get, some are much better than others.
    3. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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