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

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 (1225cal, 117g protein, 45g net carbs, 55g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Eggs with tomato and avocado
Chunky canned soup (non-creamy), sunflower seeds, string cheese
Avocado tuna salad stuffed pepper, avocado
Tue
Wed
Thu
Boiled eggs, orange
Chunky canned soup (creamy), yogurt and cucumber , simple mixed greens salad
Clam chowder, simple mixed greens and tomato salad, cottage cheese and pineapple
Fri
Sat
Buttery tarragon tilapia fillets, simple mixed greens and tomato salad, mixed vegetables
Cajun cod, bread and butter
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)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (~6 oz) (258g)
Cod, raw
10 1/2 oz (298g)
Tilapia, raw
1/2 lb (224g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lime juice
1/2 tbsp (8mL)
Lemon juice
1/2 tbsp (8mL)
Oranges
3 orange (462g)
Canned pineapple
4 tbsp, chunks (45g)
Spices and Herbs
Salt
1/2 tsp (2g)
Black pepper
1/2 tsp (0g)
Fresh basil
3 leaves (2g)
Cajun seasoning
3 1/2 tsp (8g)
Fresh tarragon
4 dash, chopped (0g)
Vegetables and Vegetable Products
Bell pepper
1 1/2 large (246g)
Onion
3/8 small (26g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (193g)
Cucumber
1 cucumber (8-1/4") (301g)
Frozen mixed veggies
1/2 cup (68g)
Garlic
1/2 clove (2g)
Dairy and Egg Products
String cheese
6 stick (168g)
Eggs
9 3/4 medium (432g)
Lowfat cottage cheese
1 cup (226g)
Lowfat greek yogurt
1 cup (280g)
Butter
1/12 stick (9g)
Nut and Seed Products
Sunflower kernels
2 1/4 oz (64g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Canned clam chowder
1 can (18.5 oz) (519g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Fats and Oils
Salad dressing
2/3 cup (158mL)
Oil
1 3/4 tsp (9mL)
Other
Mixed greens
10 1/2 cup (315g)
Baked Products
Bread
1/2 slice (16g)
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. Avocado tuna salad stuffed pepper
    230 cals, 20p, 4c, 12f (per meal)
  • ,
  • Canned tuna, drained
    1 1/2 can (~6 oz) (258g)
  • Avocados
    3/4 avocado(s) (151g)
  • Lime juice
    1/2 tbsp (8mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash (0g)
  • Bell pepper
    1 1/2 large (246g)
  • Onion
    3/8 small (26g)
  • Recipe has been scaled from original by 1.5x. 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. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    lunch 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. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    2 1/4 oz (64g)
  • 3. String cheese
    165 cals, 13p, 3c, 11f (per meal)
  • ,
  • String cheese
    2 stick (56g)
  • breakfast prep - 3 days
    1. Eggs with tomato and avocado
    170 cals, 8p, 2c, 13f (per meal)
  • Eggs
    1 extra large (56g)
  • Avocados, sliced
    1/4 avocado(s) (50g)
  • Salt
    1 dash (0g)
  • Black pepper
    1 dash (0g)
  • Tomatoes
    1 slice(s), thick/large (1/2" thick) (27g)
  • Fresh basil, chopped
    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 (we recommend poaching, but any method is good!)
    2
    Lay tomato slices down on a plate and top with avocado, basil, then eggs.
    3
    Serve.
    breakfast prep - 3 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. 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. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • dinner prep - 2 days
    1. Clam chowder
    180 cals, 6p, 13c, 11f (per meal)
  • ,
  • Canned clam chowder
    1 can (18.5 oz) (519g)
  • 1
    Prepare according to instructions on package.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    3. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1 cup (226g)
  • Canned pineapple, drained
    4 tbsp, chunks (45g)
  • 1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    lunch prep - 2 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
    2. Yogurt and cucumber
    130 cals, 15p, 10c, 3f (per meal)
  • Cucumber
    1 cucumber (8-1/4") (301g)
  • Lowfat greek yogurt
    1 cup (280g)
  • 1
    Slice cucumber and dip in yogurt.
    3. Simple mixed greens salad
    135 cals, 3p, 8c, 9f (per meal)
  • Mixed greens
    6 cup (180g)
  • Salad dressing
    6 tbsp (90mL)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    dinner prep - 1 days
    1. Cajun cod
    325 cals, 54p, 4c, 11f (per meal)
  • Cod, raw
    10 1/2 oz (298g)
  • Cajun seasoning
    3 1/2 tsp (8g)
  • Oil
    1 3/4 tsp (9mL)
  • Recipe has been scaled from original by 1.75x. 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. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • Butter
    4 dash (2g)
  • Bread
    1/2 slice (16g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 1 days
    1. Buttery tarragon tilapia fillets
    270 cals, 45p, 1c, 10f (per meal)
  • Tilapia, raw, ~4 fillets, unfrozen
    1/2 lb (224g)
  • Butter
    1/2 tbsp (7g)
  • Garlic, minced
    1/2 clove (2g)
  • Fresh tarragon
    4 dash, chopped (0g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    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. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • Mixed greens
    1 1/2 cup (45g)
  • Tomatoes
    4 tbsp cherry tomatoes (37g)
  • 1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    3. Mixed vegetables
    50 cals, 2p, 6c, 0f (per meal)
  • Frozen mixed veggies
    1/2 cup (68g)
  • 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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