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
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 (1200cal, 113g protein, 82g net carbs, 36g fat, 21g fiber per day) cannot be customized.
Day 1
1200cal, 106g protein, 92g net carbs, 32g fat, 32g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1150cal, 110g protein, 67g net carbs, 41g fat, 19g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 serving(s) (150cal, 8p, 25c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cal, 107g protein, 96g net carbs, 32g fat, 20g fiber
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 serving(s) (150cal, 8p, 25c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1225cal, 117g protein, 85g net carbs, 35g fat, 24g fiber
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1225cal, 109g protein, 86g net carbs, 41g fat, 19g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 sandwich(es) (204cal, 11p, 13c, 11f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 serving(s) (184cal, 17p, 18c, 2f)
1 serving(s) (163cal, 3p, 21c, 6f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1175cal, 119g protein, 75g net carbs, 36g fat, 17g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1175cal, 119g protein, 75g net carbs, 36g fat, 17g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (52 items)
Vegetables and Vegetable Products
Tomatoes
1 1/2 medium whole (2-3/5" dia) (179g)
Fresh parsley
1 1/2 sprigs (2g)
Onion
1/4 small (18g)
Frozen corn kernels
2 cup (283g)
Zucchini
1 large (323g)
Mushrooms
3/4 oz (21g)
Dairy and Egg Products
Eggs
5 large (250g)
Kefir, flavored
2 cup (480mL)
Butter
1 tbsp (14g)
Sliced cheese
2 slice (1 oz ea) (56g)
Goat cheese
1 oz (28g)
Cheese
4 tbsp, shredded (28g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Fresh mozzarella cheese
3/4 oz (21g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Fruit juice
16 fl oz (480mL)
Lime juice
1/2 tsp (3mL)
Spices and Herbs
Salt
1/2 tsp (1g)
Black pepper
2 dash (0g)
Fresh basil
4 g (4g)
Cajun seasoning
1/2 tbsp (3g)
Balsamic vinegar
1/2 tbsp (8mL)
Rosemary, dried
1 dash (0g)
Chili powder
1 1/2 dash (0g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (177g)
Apple cider vinegar
5/6 tbsp (1mL)
Salsa
4 tbsp (65g)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Other
Lentil pasta
2 2/3 oz (76g)
Cottage cheese & fruit cup
1 container (170g)
Guacamole, store-bought
3 tbsp (46g)
Mixed greens
1/3 package (5.5 oz) (46g)
Baked Products
Pita bread
3 pita, small (4" dia) (84g)
Bread
9 oz (256g)
Fats and Oils
Oil
4 tsp (19mL)
Balsamic vinaigrette
1/2 tbsp (8mL)
Olive oil
3/4 tbsp (11mL)
Legumes and Legume Products
Tempeh
4 oz (113g)
Chickpeas, canned
1/2 can (224g)
Vegetarian burger crumbles
3 cup (300g)
Hummus
5 tbsp (75g)
Roasted peanuts
2 tbsp (18g)
Black beans
1/6 can(s) (73g)
Finfish and Shellfish Products
Cod, raw
1/4 lbs (128g)
Shrimp, raw
2 oz (57g)
Tilapia, raw
1/2 lbs (252g)
Snacks
Tortilla chips
1 oz (28g)
Cereal Grains and Pasta
Brown rice
1 tbsp (11g)
All-purpose flour
1/4 cup(s) (31g)
Nut and Seed Products
Almonds
6 tbsp, slivered (41g)
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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. Pita bread
80 cals, 3p, 14c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Kefir
150 cals, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Cajun cod
140 cals, 23p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.75x. 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. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
3 cup (300g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Corn
140 cals, 4p, 25c, 1f (per meal)
2 cup (272g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
190 cals, 11p, 10c, 10f (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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
205 cals, 11p, 13c, 11f (per meal)
1 dash (0g)
4 tbsp (8g)
3/4 oz (21g)
4 tbsp, shredded (28g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Southwest shrimp & black bean bowl
185 cals, 17p, 18c, 3f (per meal)
1/6 roma tomato (13g)
2 oz (57g)
1/6 can(s) (73g)
4 tsp (11g)
2 2/3 tsp (11g)
1 1/3 dash (0g)
1/3 tsp (2mL)
1/2 tsp (3mL)
1/3 tbsp (0mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1/2 tbsp (8mL)
2 tbsp leaves, whole (3g)
4 tbsp cherry tomatoes (37g)
1/4 package (5.5 oz) (39g)
3/4 oz (21g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
3. Chips and salsa
165 cals, 3p, 21c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
dinner prep - 2 days
1. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
1/4 cup(s) (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.