1300 calorie high protein pescetarian meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Boiled eggs, fruit juice Pick days Swap	Chunky canned soup (non-creamy), peach, milk Pick days Swap	Crispy tenders, lowfat greek yogurt, orange Pick days Swap	Grapes, string cheese Pick days Swap
Tue
Wed	Broiled tilapia, instant mashed potatoes, buttered green beans Pick days Swap
Thu	Avocado tuna salad sandwich Pick days Swap	Small granola bar Pick days Swap
Fri	Avocado toast, fruit juice Pick days Swap
Sat	Parmesan crusted tilapia, green beans, milk Pick days Swap	Orange & rosemary salmon, instant mashed potatoes Pick days Swap

lunch prep - 3 days

1. Chunky canned soup (non-creamy)

125 cals, 9p, 12c, 3f (per meal)

Scale to: , 1 1/2 can(s)

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.

Prepare according to instructions on package.

2. Peach

65 cals, 1p, 12c, 0f (per meal)

Scale to: , 1 peach(es)

Peach

1 medium (2-2/3" dia) (150g)

3. Milk

200 cals, 10p, 16c, 11f (per meal)

Scale to: , 1 1/3 cup(s)

Whole milk

1 1/3 cup (320mL)

snack prep - 3 days

1. Grapes

85 cals, 1p, 14c, 1f (per meal)

Scale to:

Grapes

4 1/2 cup (414g)

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

protein prep - 6 days

1. Protein shake

275 cals, 61p, 2c, 1f (per meal)

Scale to: , 2 1/2 scoop

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)

Scale to: , 4 egg(s)

Eggs

4 medium (176g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

2. Fruit juice

75 cals, 1p, 17c, 0f (per meal)

Scale to: , 2/3 cup(s)

Fruit juice

5 1/3 fl oz (160mL)

dinner prep - 2 days

1. Crispy tenders

150 cals, 11p, 14c, 6f (per meal)

Scale to: , 2 2/3 tender(s)

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.

Cook chik'n tenders according to package.

Serve with ketchup.

2. Lowfat Greek yogurt

155 cals, 12p, 16c, 4f (per meal)

Scale to: , 1 container(s)

Lowfat flavored greek yogurt

1 (5.3 oz) container(s) (150g)

3. Orange

85 cals, 1p, 16c, 0f (per meal)

Scale to: , 1 orange(s)

Oranges

1 orange (154g)

dinner prep - 3 days

1. Broiled tilapia

225 cals, 30p, 1c, 12f (per meal)

Scale to: , 16 oz

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.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Coat tilapia with olive oil and season with sprinkle with lemon juice.

Season with salt and pepper.

Arrange fillets in a single layer on prepared pan.

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)

Scale to:

Mashed potato mix

1 1/2 oz (43g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Prepare potatoes according to instructions on package.

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)

Scale to:

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.

Prepare green beans according to instructions on package.

Top with butter and season with salt and pepper.

snack prep - 3 days

1. Small granola bar

120 cals, 3p, 15c, 5f (per meal)

Scale to: , 1 bar(s)

Small granola bar

1 bar (25g)

lunch prep - 2 days

1. Avocado tuna salad sandwich

370 cals, 28p, 25c, 14f (per meal)

Scale to: , 2 sandwich(es)

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)

In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

Place mixture in between bread slices and serve.

breakfast prep - 2 days

1. Avocado toast

170 cals, 5p, 13c, 9f (per meal)

Scale to: , 1 slice(s)

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.

Toast the bread.

Top with ripe avocado and use a fork to smash.

2. Fruit juice

55 cals, 1p, 13c, 0f (per meal)

Scale to: , 1/2 cup(s)

Fruit juice

4 fl oz (120mL)

lunch prep - 1 days

1. Parmesan crusted tilapia

135 cals, 20p, 2c, 6f (per meal)

For 1 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.

Preheat oven to 400 degrees F (200 degrees C).

Line a baking sheet with aluminum foil.

Whisk Parmesan cheese, paprika, parsley (optional), salt, and pepper together in a shallow dish.

Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.

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)

For 1 Meal

Frozen green beans

2/3 cup (81g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

3. Milk

150 cals, 8p, 12c, 8f (per meal)

For 1 Meal

Whole milk

1 cup (240mL)

dinner prep - 1 days

1. Orange & rosemary salmon

310 cals, 24p, 11c, 18f (per meal)

For 1 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.

Season the salmon with salt.

Put a skillet over medium-high heat and add the oil.

Cook the salmon for 4-5 minutes on each side, set aside when done.

Add the and rosemary to the skillet and cook for about a minute.

Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.

Lower the heat to medium low until the liquid cooks down a bit.

Put the salmon back in the skillet and spoon the sauce over the fillets.

Serve.

2. Instant mashed potatoes

70 cals, 2p, 13c, 0f (per meal)

For 1 Meal

Mashed potato mix

2/3 oz (19g)

Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.

Prepare potatoes according to instructions on package.

Also, try different brands if you don't like what you get, some are much better than others.

1300 calorie high protein pescetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan