1200 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 1200 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (1225cals, 107g protein, 78g net carbs, 45g fat 20g fiber per day) cannot be customized.
Day 1
1250cals, 106g protein, 88g net carbs, 44g fat 21g fiber per day
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
6 oz (187cal, 31p, 2c, 6f)
1/2 serving(s) (83cal, 2p, 3c, 6f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1/2 serving(s) (233cal, 7p, 13c, 14f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1250cals, 110g protein, 60g net carbs, 53g fat 22g fiber per day
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 cup(s) (72cal, 2p, 7c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1225cals, 113g protein, 65g net carbs, 52g fat 13g fiber per day
1/2 can(s) (105cal, 2p, 21c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1175cals, 106g protein, 85g net carbs, 35g fat 22g fiber per day
1/2 can(s) (105cal, 2p, 21c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1175cals, 106g protein, 64g net carbs, 45g fat 24g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 1/4 serving(s) (196cal, 14p, 4c, 14f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1250cals, 105g protein, 91g net carbs, 43g fat 19g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
3 oz (232cal, 18p, 8c, 13f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
2 tender(s) (114cal, 8p, 10c, 5f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1250cals, 105g protein, 91g net carbs, 43g fat 19g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
3 oz (232cal, 18p, 8c, 13f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
2 tender(s) (114cal, 8p, 10c, 5f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (56 items)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
Bread
5 slice (160g)
Dairy and Egg Products
Butter
1/4 stick (24g)
Eggs
5 large (250g)
Whole milk
2 1/3 cup(s) (559mL)
Beverages
Water
17 cup (4109mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Spices and Herbs
Black pepper
3 g (3g)
Salt
11 g (11g)
Garlic powder
1/2 tsp (2g)
Oregano, dried
2 dash, ground (0g)
Cajun seasoning
2 1/2 tsp (6g)
Ground ginger
1/3 tsp (1g)
Turmeric, ground
1/3 tsp (1g)
Cinnamon
1/3 tsp (1g)
Ground coriander
5 dash (1g)
Ground cumin
5 dash (1g)
Crushed red pepper
5 dash (1g)
Rosemary, dried
4 dash (1g)
Vegetables and Vegetable Products
Romaine lettuce
3/4 hearts (375g)
Carrots
3/8 medium (23g)
Tomatoes
3/4 medium whole (2-3/5" dia) (92g)
Garlic
1 1/2 clove(s) (5g)
Fresh spinach
1/2 oz (14g)
Zucchini
1/2 medium (98g)
Sweet potatoes
2 sweetpotato, 5" long (385g)
Onion
1/3 medium (2-1/2" dia) (36g)
Frozen broccoli
2 cup (182g)
Frozen sugar snap peas
1 cup (144g)
Ketchup
1 tbsp (17g)
Fats and Oils
Salad dressing
1 tbsp (17mL)
Oil
2 1/2 oz (77mL)
Olive oil
3/4 tbsp (11mL)
Legumes and Legume Products
Chickpeas, canned
1/2 can (232g)
Firm tofu
1 1/2 lbs (673g)
Lentils, raw
2/3 cup (128g)
Fruits and Fruit Juices
Lemon juice
1 tbsp (15mL)
Avocados
1 avocado(s) (201g)
Lime juice
1/2 tsp (3mL)
Raspberries
1 cup (123g)
Peach
2 medium (2-2/3" dia) (300g)
Orange
1 orange (154g)
Soups, Sauces, and Gravies
Vegetable broth
1/8 cup(s) (mL)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Nut and Seed Products
Coconut milk, canned
1 1/2 oz (42mL)
Sunflower kernels
2 oz (57g)
Finfish and Shellfish Products
Cod, raw
6 oz (170g)
Canned tuna
1/2 can (86g)
Salmon
1 fillet/s (6 oz each) (170g)
Other
Smoked paprika
1 1/4 tsp (3g)
Cottage cheese & fruit cup
2 container (340g)
Nutritional yeast
4 dash (1g)
Chickpea pasta
1 oz (28g)
Veggie burger patty
2 patty (142g)
Meatless chik'n tenders
4 pieces (102g)
breakfast prep - 2 days
1. Small toasted bagel with butter
120cal, 4p, 18c, 4f (per meal)
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Lemon cream chickpeas
233cal, 7p, 13c, 14f (per meal)
1/2 cup(s) (120g)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1/2 tbsp (8mL)
1/2 oz (14g)
1/8 cup(s) (mL)
1 1/2 oz (41mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large non-stick skillet over medium-high heat. Add the garlic and cook until fragrant, about 1 minute.
2
Stir in the vegetable broth, coconut milk, chickpeas, spinach, and some salt.
3
Bring the mixture to a simmer, then reduce the heat to medium. Cook until the spinach has wilted and the sauce has thickened, about 5-7 minutes.
4
Turn off the heat, stir in the lemon juice, and season with salt and pepper to taste. Serve.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
3. White rice
110cal, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days
1. Cajun cod
187cal, 31p, 2c, 6f (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.
2. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
1 tsp (6mL)
1/2 sweetpotato, 5" long (105g)
1 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Pan roasted zucchini
83cal, 2p, 3c, 7f (per meal)
1/2 tbsp (8mL)
2 dash (2g)
2 dash (1g)
2 dash, ground (0g)
1/4 tbsp, ground (2g)
1/2 medium (98g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
lunch prep - 1 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/8 small (9g)
2 slice (64g)
1/2 can (86g)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
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
Place mixture in between bread slices and serve.
dinner prep - 2 days
1. Shawarma tofu
374cal, 20p, 7c, 29f (per meal)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 tsp (1g)
5 dash (1g)
5 dash (1g)
1 1/4 tsp (3g)
5 dash (1g)
2 1/2 tbsp (38mL)
2 1/2 tbsp (38mL)
17 1/2 oz (496g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
In a bowl, whisk together the oil, water, spices, and a pinch of salt. To modulate the spice level, add as much or as little of the crushed red pepper as you like.
3
Place tofu ribbons on a parchment-lined baking sheet and brush them with the spice mixture.
4
Roast for 10-12 minutes, or until the tofu is golden and starting to crisp. Serve.
2. Broccoli
29cal, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
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.
dinner prep - 1 days
1. Chickpea & chickpea pasta
286cal, 13p, 25c, 10f (per meal)
4 dash (1g)
1/4 tbsp (4g)
1/4 tbsp (4mL)
1 clove(s) (3g)
1/4 can (112g)
1 oz (28g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple salad with tomatoes and carrots
49cal, 2p, 4c, 2f (per meal)
1/4 hearts (125g)
1/8 medium (8g)
1/4 medium whole (2-3/5" dia) (31g)
1 tsp (6mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 3 days
1. Avocado toast with egg
238cal, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
lunch prep - 1 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 1 days
1. Cajun tofu
196cal, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Buttered sugar snap peas
161cal, 4p, 6c, 11f (per meal)
1 cup (144g)
1 tbsp (14g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Crispy chik'n tenders
114cal, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Orange & rosemary salmon
232cal, 18p, 8c, 13f (per meal)
2 dash (2g)
1/4 tbsp (4mL)
1/2 tbsp (8mL)
1 orange (154g)
4 dash (1g)
1 fillet/s (6 oz each) (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Sweet potato wedges
174cal, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.