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: Pre-made plan with PDF
This pre-made PDF plan (1325cals, 125g protein, 78g net carbs, 46g fat 22g fiber per day) cannot be customized.
            Day 1
          
          1350cals, 124g protein, 60g net carbs, 58g fat 26g fiber per day
            
                      
                      1/2 serving(s) (163cal, 8p, 2c, 12f)
                    
                  
                      
                      2 patty (254cal, 20p, 22c, 6f)
                    
                  
                      
                      1 serving(s) (107cal, 3p, 4c, 8f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 2
          
          1325cals, 131g protein, 70g net carbs, 49g fat 22g fiber per day
            
                      
                      1/2 serving(s) (163cal, 8p, 2c, 12f)
                    
                  
                      
                      1 sandwich(es) (370cal, 27p, 33c, 11f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 3
          
          1275cals, 133g protein, 74g net carbs, 43g fat 18g fiber per day
            
                      
                      1/2 serving(s) (163cal, 8p, 2c, 12f)
                    
                  
                      
                      1 sandwich(es) (370cal, 27p, 33c, 11f)
                    
                  
                      
                      1/2 serving(s) (109cal, 4p, 3c, 8f)
                    
                  
                      
                      1/2 grapefruit (59cal, 1p, 12c, 0f)
                    
                  
                      
                      4 oz seitan (297cal, 32p, 19c, 10f)
                    
                  
                      
                      1/4 cucumber (15cal, 1p, 3c, 0f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 4
          
          1350cals, 123g protein, 87g net carbs, 49g fat 16g fiber per day
            
            
                      
                      1/2 sandwich(es) (190cal, 8p, 14c, 10f)
                    
                  
                      
                      1 serving(s) (141cal, 2p, 18c, 6f)
                    
                  
                      
                      1 cup(s) (52cal, 1p, 8c, 0f)
                    
                  
                      
                      1/2 serving(s) (109cal, 4p, 3c, 8f)
                    
                  
                      
                      1/2 grapefruit (59cal, 1p, 12c, 0f)
                    
                  
                      
                      4 oz seitan (297cal, 32p, 19c, 10f)
                    
                  
                      
                      1/4 cucumber (15cal, 1p, 3c, 0f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 5
          
          1325cals, 120g protein, 104g net carbs, 35g fat 27g fiber per day
            
            
                      
                      1/2 serving(s) (316cal, 15p, 51c, 2f)
                    
                  
                      
                      1/2 serving(s) (109cal, 4p, 3c, 8f)
                    
                  
                      
                      1/2 grapefruit (59cal, 1p, 12c, 0f)
                    
                  
                      
                      1 1/4 cup(s) (183cal, 23p, 4c, 6f)
                    
                  
                      
                      2/3 serving(s) (174cal, 2p, 24c, 6f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 6
          
          1325cals, 131g protein, 104g net carbs, 31g fat 29g fiber per day
            
                      
                      1 slice(s) (168cal, 5p, 13c, 9f)
                    
                  
                      
                      1 serving(s) (61cal, 7p, 0c, 4f)
                    
                  
                      
                      1/2 serving(s) (316cal, 15p, 51c, 2f)
                    
                  
                      
                      1 1/4 cup(s) (183cal, 23p, 4c, 6f)
                    
                  
                      
                      2/3 serving(s) (174cal, 2p, 24c, 6f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 7
          
          1250cals, 116g protein, 48g net carbs, 60g fat 15g fiber per day
            
                      
                      1 slice(s) (168cal, 5p, 13c, 9f)
                    
                  
                      
                      1 serving(s) (61cal, 7p, 0c, 4f)
                    
                  
                      
                      1/2 sandwich(es) (248cal, 11p, 12c, 16f)
                    
                  
                      
                      1/4 cucumber (15cal, 1p, 3c, 0f)
                    
                  
                      
                      6 oz (257cal, 13p, 4c, 21f)
                    
                  
                      
                      1 serving(s) (72cal, 1p, 4c, 5f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                   
              Protein shake
                  2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
                
          Grocery List (49 items)
        
        Beverages
      Water
            18 cup(s) (4252mL)
Protein powder
            17 1/2 scoop (1/3 cup ea) (543g)
Other
      Veggie burger patty
            2 patty (142g)
Mixed greens
            3/4 cup (23g)
Plant-based deli slices
            12  slices (125g)
Vegan sausage
            1 sausage (100g)
Teriyaki sauce
            4 tbsp (60mL)
Vegetables and Vegetable Products
      Frozen sugar snap peas
            2/3 cup (96g)
Onion
            3/8 medium (2-1/2" dia) (46g)
Tomatoes
            5/6 medium whole (2-3/5" dia) (104g)
Raw celery
            5 stalk, medium (7-1/2" - 8" long) (200g)
Cucumber
            1 1/2 cucumber (8-1/4") (428g)
Frozen green beans
            1 1/3 cup (161g)
Tomato paste
            1/2 tbsp (8g)
Canned crushed tomatoes
            1/2 can (203g)
Carrots
            1/2 medium (31g)
Garlic
            1/2 clove(s) (2g)
Sweet potatoes
            1 1/3 sweetpotato, 5" long (280g)
Dairy and Egg Products
      Butter
            1/8 stick (16g)
Whole milk
            3/4 cup(s) (180mL)
Eggs
            7 large (350g)
Egg whites
            1/2 cup (122g)
Sliced cheese
            1 slice (1 oz ea) (28g)
Spices and Herbs
      Salt
            1/6 oz (6g)
Black pepper
            1 g (1g)
Fresh basil
            3 leaves (2g)
Crushed red pepper
            1 dash (0g)
Chili powder
            2 dash (1g)
Ground cumin
            1/4 tbsp (2g)
Paprika
            2 dash (1g)
Finfish and Shellfish Products
      Canned tuna
            1 1/2 can  (234g)
Fruits and Fruit Juices
      Lime juice
            1/2 tsp (3mL)
Avocados
            1 1/2 avocado(s) (302g)
Raisins
            1 miniature box (.5 oz) (14g)
Kiwi
            6 fruit (414g)
Grapefruit 
            1 1/2 large (approx 4-1/2" dia) (498g)
Strawberries
            1 cup, whole (144g)
Legumes and Legume Products
      Peanut butter
            6 tbsp (96g)
Hummus
            6 tbsp (90g)
Firm tofu
            1/2 lbs (213g)
Lentils, raw
            6 tbsp (72g)
Vegetarian burger crumbles
            2 1/2 cup (250g)
Baked Products
      Bread
            9 oz (256g)
Fats and Oils
      Oil
            2 oz (61mL)
Olive oil
            1 tsp (5mL)
Cereal Grains and Pasta
      Seitan
            1/2 lbs (227g)
Uncooked dry pasta
            2 1/4 oz (64g)
Snacks
      Tortilla chips
            1 oz (28g)
Soups, Sauces, and Gravies
      Pesto sauce
            3/4 tbsp (12g)
                protein prep - 7 days
              
             
    1. Protein shake
        273cal, 61p, 2c, 1f (per meal)
      
                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. Buttered sugar snap peas
        107cal, 3p, 4c, 8f (per meal)
      2/3 cup (96g)
    2 tsp (9g)
    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
                  
                  
                    Prepare sugar snap peas according to instructions on package.
                  
                
                    2
                  
                  
                    Top with butter and season with salt and pepper.
                  
                
                dinner prep - 1 days
              
             
    1. Avocado tuna salad
        218cal, 20p, 3c, 12f (per meal)
      1/8 small (9g)
    2 tbsp, chopped (23g)
    1/2 can  (86g)
    1/2 cup (15g)
    1/2 dash (0g)
    1/2 dash (0g)
    1/2 tsp (3mL)
    1/4 avocado(s) (50g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
                  
                
                    2
                  
                  
                    Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
                  
                
                    3
                  
                  
                    Serve.
                  
                
                breakfast prep - 3 days
              
             
    1. Eggs with tomato and avocado
        163cal, 8p, 2c, 12f (per meal)
      1 leaves (1g)
    1/4 avocado(s) (50g)
    1 slice(s), thick/large (1/2" thick) (27g)
    1 dash (0g)
    1 large (50g)
    1 dash (0g)
    
        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.
                  
                
                snack prep - 2 days
              
             
    1. Ants on a log
        184cal, 6p, 10c, 12f (per meal)
      1 1/2 tbsp (24g)
    1 stalk, medium (7-1/2" - 8" long) (40g)
    1/2 miniature box (.5 oz) (7g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
                  
                 
    2. Kiwi
        47cal, 1p, 8c, 0f (per meal)
      2 fruit (138g)
    
        Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Slice the kiwi and serve.
                  
                
                lunch prep - 2 days
              
             
    1. Hummus & veggie deli sandwich
        370cal, 27p, 33c, 11f (per meal)
      4 tbsp slices (26g)
    3 tbsp (45g)
    6  slices (62g)
    2 slice(s) (64g)
    
                    1
                  
                  
                    Toast bread, if desired.
                  
                
                    2
                  
                  
                    Spread hummus onto the bread.
                  
                
                    3
                  
                  
                    Assemble the remaining ingredients into a sandwich. Serve.
                  
                
                dinner prep - 1 days
              
             
    1. Vegan sausage
        268cal, 28p, 11c, 12f (per meal)
      1 sausage (100g)
    
                    1
                  
                  
                    Prepare according to package instructions. 
                  
                
                    2
                  
                  
                    Serve.
                  
                 
    2. Green beans
        32cal, 1p, 4c, 0f (per meal)
      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.
                  
                
                dinner prep - 2 days
              
             
    1. Teriyaki seitan wings
        297cal, 32p, 19c, 10f (per meal)
      
        Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Cut seitan into bite-sized shapes
                  
                
                    2
                  
                  
                    Heat oil in a pan over medium heat.
                  
                
                    3
                  
                  
                    Add seitan and cook for a few minutes on each side until edges are browned and crispy.
                  
                
                    4
                  
                  
                    Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
                  
                
                    5
                  
                  
                    Remove and serve.
                  
                 
    2. Cucumber slices
        15cal, 1p, 3c, 0f (per meal)
      1/2 cucumber (8-1/4") (151g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Slice cucumber into rounds and serve.
                  
                
                snack prep - 3 days
              
             
    1. Celery and peanut butter
        109cal, 4p, 3c, 8f (per meal)
      
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Clean celery and slice to desired lengths 
                  
                
                    2
                  
                  
                    spread peanut butter along center
                  
                 
    2. Grapefruit
        59cal, 1p, 12c, 0f (per meal)
      1 1/2 large (approx 4-1/2" dia) (498g)
    
        Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife. 
                  
                
                    2
                  
                  
                    (optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
                  
                
                lunch prep - 1 days
              
             
    1. Spiced tofu & pesto sandwich
        190cal, 8p, 14c, 10f (per meal)
      1 1/2 oz (43g)
    1 dash (0g)
    4 tbsp (8g)
    2 dash (1g)
    4 dash (1g)
    1/2 tsp (3mL)
    3/4 tbsp (12g)
    1 slice(s) (32g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Toast bread.
                  
                
                    2
                  
                  
                    Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy. 
                  
                
                    3
                  
                  
                    On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
                  
                
                breakfast prep - 2 days
              
             
    1. Basic scrambled eggs
        159cal, 13p, 1c, 12f (per meal)
      
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Beat eggs in medium bowl until blended.
                  
                
                    2
                  
                  
                    Heat oil in large nonstick skillet over medium heat until hot. 
                  
                
                    3
                  
                  
                    Pour in egg mixture. 
                  
                
                    4
                  
                  
                    As eggs begin to set, scramble them.
                  
                
                    5
                  
                  
                    Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
                  
                 
    2. Kiwi
        47cal, 1p, 8c, 0f (per meal)
      2 fruit (138g)
    
        Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Slice the kiwi and serve.
                  
                
                lunch prep - 2 days
              
             
    1. Lentil & tomato pasta
        316cal, 15p, 51c, 2f (per meal)
      1/4 large (38g)
    1/2 tbsp (8g)
    3/8 tsp (2mL)
    2 dash (1g)
    2 dash (1g)
    1/2 cup(s) (104mL)
    1/2 can (203g)
    1/2 medium (31g)
    1/2 clove(s) (2g)
    6 tbsp (72g)
    2 1/4 oz (64g)
    
        Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
                  
                
                    2
                  
                  
                    Stir in cumin and paprika and toast for about 1 minute, until fragrant.
                  
                
                    3
                  
                  
                    Stir in tomato paste, crushed tomatoes, water, and lentils.
                  
                
                    4
                  
                  
                    Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
                  
                
                    5
                  
                  
                    Meanwhile, cook pasta according to its package and set aside.
                  
                
                    6
                  
                  
                    Mix pasta and sauce together and serve.
                  
                
                dinner prep - 2 days
              
             
    1. Vegan crumbles
        183cal, 23p, 4c, 6f (per meal)
      2 1/2 cup (250g)
    
        Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Cook crumbles according to package instructions. Season with salt and pepper.
                  
                 
    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.
                  
                
                snack prep - 2 days
              
             
    1. Tuna cucumber bites
        115cal, 17p, 3c, 4f (per meal)
      
                    1
                  
                  
                    Slice the cucumber and top slices with tuna.
                  
                
                    2
                  
                  
                    Season to taste with salt and pepper.
                  
                
                    3
                  
                  
                    Serve.
                  
                 
    2. Kiwi
        47cal, 1p, 8c, 0f (per meal)
      2 fruit (138g)
    
        Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Slice the kiwi and serve.
                  
                
                breakfast prep - 2 days
              
             
    1. Avocado toast
        168cal, 5p, 13c, 9f (per meal)
      
        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. Scrambled egg whites
        61cal, 7p, 0c, 4f (per meal)
      
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
                  
                
                    2
                  
                  
                    Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula. 
                  
                
                    3
                  
                  
                    Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
                  
                
                lunch prep - 1 days
              
             
    1. Grilled cheese sandwich
        248cal, 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. Cucumber slices
        15cal, 1p, 3c, 0f (per meal)
      1/4 cucumber (8-1/4") (75g)
    
        Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Slice cucumber into rounds and serve.
                  
                
                dinner prep - 1 days
              
             
    1. Basic tofu
        257cal, 13p, 4c, 21f (per meal)
      
        Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Slice tofu 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. Olive oil drizzled green beans
        72cal, 1p, 4c, 5f (per meal)
      1 tsp (5mL)
    2/3 cup (81g)
    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
                  
                  
                    Prepare green beens according to instructions on package.
                  
                
                    2
                  
                  
                    Top with olive oil and season with salt and pepper.
                  
                 
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
     
    