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

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