1300 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 1300 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: Sample plan
This sample plan (1325cal, 125g protein, 95g net carbs, 43g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.
Breakfast | Lunch | Dinner | Snack | |
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Mon |
![]() Boiled eggs, fruit juice
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![]() Chunky canned soup (non-creamy), peach, milk
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![]() Crispy tenders, lowfat greek yogurt, orange
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![]() Grapes, string cheese
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Tue |
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Wed |
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Thu |
![]() Avocado tuna salad sandwich
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![]() Small granola bar
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Fri |
![]() Avocado toast, fruit juice
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Sat |
![]() Parmesan crusted tilapia, green beans, milk
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![]() Orange & rosemary salmon, instant mashed potatoes
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Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Dairy and Egg Products
Whole milk
5 cup (1200mL)
String cheese
3 stick (84g)
Eggs
4 medium (176g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Butter
2 tbsp (27g)
Parmesan cheese
1 1/2 tbsp (9g)
Fruits and Fruit Juices
Peach
3 medium (2-2/3" dia) (450g)
Grapes
4 1/2 cup (414g)
Fruit juice
29 1/3 fl oz (880mL)
Oranges
2 2/3 orange (411g)
Lemon juice
4 tsp (20mL)
Lime juice
1 tsp (5mL)
Avocados
1 avocado(s) (201g)
Beverages
Water
15 cup(s) (3555mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Other
Meatless chik'n tenders
5 1/3 pieces (136g)
Vegetables and Vegetable Products
Ketchup
4 tsp (23g)
Frozen green beans
2 2/3 cup (323g)
Mashed potato mix
2 oz (61g)
Onion
1/4 small (18g)
Spices and Herbs
Salt
3/16 oz (5g)
Black pepper
1/24 oz (1g)
Paprika
2 dash (1g)
Rosemary
1/3 tsp (0g)
Finfish and Shellfish Products
Tilapia, raw
1 1/4 lb (532g)
Canned tuna
1 can (~6 oz) (172g)
Salmon
2/3 fillet/s (6 oz each) (113g)
Fats and Oils
Olive oil
1 oz (34mL)
Snacks
Small granola bar
3 bar (75g)
Baked Products
Bread
6 slice (192g)
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. Peach
65 cals, 1p, 12c, 0f (per meal)
Peach
1 medium (2-2/3" dia) (150g)

3. Milk
200 cals, 10p, 16c, 11f (per meal)
Whole milk
1 1/3 cup (320mL)
snack prep - 3 days

1. Grapes
85 cals, 1p, 14c, 1f (per meal)
Grapes
4 1/2 cup (414g)

2. String cheese
85 cals, 7p, 2c, 6f (per meal)
String cheese
1 stick (28g)
protein prep - 6 days

1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
Water
2 1/2 cup(s) (593mL)
Protein powder
2 1/2 scoop (1/3 cup ea) (78g)
breakfast prep - 4 days

1. Boiled eggs
60 cals, 6p, 0c, 4f (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. Fruit juice
75 cals, 1p, 17c, 0f (per meal)
Fruit juice
5 1/3 fl oz (160mL)
dinner prep - 2 days

1. Crispy tenders
150 cals, 11p, 14c, 6f (per meal)
Meatless chik'n tenders
2 2/3 pieces (68g)
Ketchup
2 tsp (11g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.

2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)

3. Orange
85 cals, 1p, 16c, 0f (per meal)
Oranges
1 orange (154g)
dinner prep - 3 days

1. Broiled tilapia
225 cals, 30p, 1c, 12f (per meal)
Lemon juice
1 tbsp (15mL)
Tilapia, raw
1 lb (448g)
Olive oil
2 tbsp (30mL)
Black pepper
4 dash, ground (1g)
Salt
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.

2. Instant mashed potatoes
50 cals, 2p, 10c, 0f (per meal)
Mashed potato mix
1 1/2 oz (43g)
Recipe has been scaled from original by 0.38x. 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. Buttered green beans
100 cals, 2p, 4c, 8f (per meal)
Frozen green beans
2 cup (242g)
Salt
1 1/2 dash (1g)
Black pepper
1 1/2 dash (0g)
Butter
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 3 days

1. Small granola bar
120 cals, 3p, 15c, 5f (per meal)
Small granola bar
1 bar (25g)
lunch prep - 2 days

1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
Black pepper
1 dash (0g)
Salt
1 dash (0g)
Lime juice
1 tsp (5mL)
Avocados
1/2 avocado(s) (101g)
Canned tuna, drained
1 can (~6 oz) (172g)
Bread
4 slice (128g)
Onion, minced
1/4 small (18g)
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.
breakfast prep - 2 days

1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Bread
1 slice (32g)
Avocados, ripe, sliced
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.

2. Fruit juice
55 cals, 1p, 13c, 0f (per meal)
Fruit juice
4 fl oz (120mL)
lunch prep - 1 days

1. Parmesan crusted tilapia
135 cals, 20p, 2c, 6f (per meal)
Tilapia, raw
3/16 lb (84g)
Olive oil
3/8 tsp (2mL)
Black pepper
1/2 dash (0g)
Salt
1/2 dash (0g)
Parmesan cheese, grated
1 1/2 tbsp (9g)
Paprika
2 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 degrees F (200 degrees C).
2
Line a baking sheet with aluminum foil.
3
Whisk Parmesan cheese, paprika, parsley (optional), salt, and pepper together in a shallow dish.
4
Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
5
Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.

2. 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.

3. Milk
150 cals, 8p, 12c, 8f (per meal)
Whole milk
1 cup (240mL)
dinner prep - 1 days

1. Orange & rosemary salmon
310 cals, 24p, 11c, 18f (per meal)
Salmon
2/3 fillet/s (6 oz each) (113g)
Rosemary
1/3 tsp (0g)
Oranges
2/3 orange (103g)
Lemon juice
1 tsp (5mL)
Olive oil
1/2 tsp (3mL)
Salt
1 1/3 dash (1g)
Recipe has been scaled from original by 0.33x. 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. Instant mashed potatoes
70 cals, 2p, 13c, 0f (per meal)
Mashed potato mix
2/3 oz (19g)
Recipe has been scaled from original by 0.17x. 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.