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
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: Pre-made plan with PDF
This pre-made PDF plan (1100cals, 115g protein, 66g net carbs, 32g fat 20g fiber per day) cannot be customized.
Day 1
1100cals, 131g protein, 35g net carbs, 43g fat 11g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
8 oz (298cal, 45p, 0c, 13f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1100cals, 131g protein, 35g net carbs, 43g fat 11g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
8 oz (298cal, 45p, 0c, 13f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1100cals, 129g protein, 43g net carbs, 38g fat 15g fiber per day
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1100cals, 104g protein, 94g net carbs, 24g fat 22g fiber per day
1/2 serving(s) (171cal, 15p, 8c, 8f)
2 serving(s) (82cal, 5p, 8c, 1f)
1/2 serving(s) (60cal, 2p, 11c, 0f)
1/2 sweet potato(es) (244cal, 8p, 32c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1075cals, 111g protein, 89g net carbs, 25g fat 15g fiber per day
1/2 serving(s) (171cal, 15p, 8c, 8f)
2 serving(s) (82cal, 5p, 8c, 1f)
1/2 serving(s) (60cal, 2p, 11c, 0f)
1/2 serving(s) (221cal, 11p, 33c, 4f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1075cals, 98g protein, 82g net carbs, 25g fat 34g fiber per day
3 oz (94cal, 15p, 1c, 3f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (210cal, 17p, 10c, 10f)
1 serving(s) (58cal, 1p, 9c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1075cals, 98g protein, 82g net carbs, 25g fat 34g fiber per day
3 oz (94cal, 15p, 1c, 3f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (210cal, 17p, 10c, 10f)
1 serving(s) (58cal, 1p, 9c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (47 items)
Finfish and Shellfish Products
Tilapia, raw
1 lbs (448g)
Canned tuna
1 can (172g)
Cod, raw
6 oz (170g)
Canned salmon
6 oz (170g)
Spices and Herbs
Salt
1/6 oz (6g)
Black pepper
2 1/4 g (2g)
Basil, dried
2 dash, ground (0g)
Cajun seasoning
2 tsp (5g)
Fats and Oils
Olive oil
1 oz (35mL)
Oil
1/2 oz (18mL)
Balsamic vinaigrette
5 tbsp (75mL)
Vegetables and Vegetable Products
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Bell pepper
1/2 large (91g)
Onion
3/8 medium (2-1/2" dia) (48g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (304g)
Green pepper
1 tbsp, chopped (9g)
Garlic
1 1/2 clove(s) (5g)
Frozen sugar snap peas
2 2/3 cup (384g)
Potatoes
1/3 lbs (151g)
Shallots
1/4 clove(s) (14g)
Frozen broccoli
1/8 package (36g)
Edamame, frozen, shelled
1/2 cup (59g)
Beets, precooked (canned or refrigerated)
2 beet(s) (100g)
Artichokes, canned
2/3 cup hearts (112g)
Dairy and Egg Products
Eggs
2 large (100g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
String cheese
1 stick (28g)
Whole milk
2 1/2 cup(s) (619mL)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Kiwi
3 fruit (207g)
Lime juice
1 tsp (5mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Grapes
2 cup (184g)
Beverages
Water
14 1/4 cup (3418mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
1 tbsp (14mL)
Other
Vegan sausage
2 sausage (200g)
Protein greek yogurt, flavored
3 container (450g)
Mixed greens
4 1/2 cup (135g)
Balsamic glaze
1/4 tbsp (4mL)
High fiber cereal
1 1/3 cup (80g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Brown rice
4 tsp (16g)
Uncooked dry pasta
1 1/2 oz (43g)
Legumes and Legume Products
Chickpeas, canned
1/4 can (112g)
Firm tofu
1/8 package (16 oz) (57g)
Baked Products
Naan bread
1 piece(s) (90g)
lunch prep - 2 days
1. Pan fried tilapia
298cal, 45p, 0c, 13f (per meal)
16 oz (448g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
4 tsp (20mL)
Recipe has been scaled from original by 0.67x. 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. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 dash (0g)
2 large (100g)
1 dash (0g)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 3 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/8 small (9g)
1/2 large (82g)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (86g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Avocado tuna salad
218cal, 20p, 3c, 12f (per meal)
1/8 small (9g)
2 tbsp, chopped (23g)
1/2 can (86g)
1/2 cup (15g)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Garlic pepper seitan
171cal, 15p, 8c, 8f (per meal)
1/2 dash (0g)
1/2 tbsp (8mL)
1 dash, ground (0g)
4 oz (113g)
1 tbsp, chopped (9g)
1 1/4 clove(s) (4g)
2 tbsp, chopped (20g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. 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. Homemade mashed potatoes
60cal, 2p, 11c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
3. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Chickpea stuffed sweet potato
244cal, 8p, 32c, 6f (per meal)
1/2 sweetpotato, 5" long (105g)
1/4 tbsp (4mL)
1/4 tbsp (4mL)
1/4 clove(s) (14g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
6
Drizzle with balsamic glaze and serve.
2. Brown rice
57cal, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash, ground (0g)
1/6 cup(s) (39mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Tofu alfredo pasta with broccoli
221cal, 11p, 33c, 4f (per meal)
2 dash, ground (0g)
1 tbsp (15mL)
1/8 dash (0g)
1/4 clove(s) (1g)
1/8 package (36g)
1/8 package (16 oz) (57g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
breakfast prep - 2 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Cajun cod
94cal, 15p, 1c, 3f (per meal)
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.
3. Edamame & beet salad
86cal, 5p, 6c, 4f (per meal)
1/2 cup (59g)
1 tbsp (15mL)
2 beet(s) (100g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Salmon & artichoke salad
210cal, 17p, 10c, 10f (per meal)
2/3 cup cherry tomatoes (99g)
4 tbsp (60mL)
3 cup (90g)
2/3 cup hearts (112g)
6 oz (170g)
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.
