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 (1275cal, 123g protein, 83g net carbs, 43g fat, 20g fiber per day) cannot be customized.
Day 1
1350cal, 129g protein, 107g net carbs, 35g fat, 22g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 nuggets (221cal, 12p, 21c, 9f)
1 serving(s) (369cal, 34p, 35c, 5f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1350cal, 129g protein, 107g net carbs, 35g fat, 22g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 nuggets (221cal, 12p, 21c, 9f)
1 serving(s) (369cal, 34p, 35c, 5f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1250cal, 120g protein, 58g net carbs, 52g fat, 18g fiber
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1200cal, 113g protein, 63g net carbs, 48g fat, 17g fiber
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1275cal, 118g protein, 97g net carbs, 37g fat, 20g fiber
4 tender(s) (229cal, 16p, 21c, 9f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1225cal, 131g protein, 67g net carbs, 40g fat, 20g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 container (131cal, 14p, 13c, 3f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1350cal, 120g protein, 78g net carbs, 53g fat, 19g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (294cal, 13p, 13c, 19f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (48 items)
Soups, Sauces, and Gravies
Salsa
4 tbsp (65g)
Apple cider vinegar
1 1/3 tbsp (1mL)
Snacks
Tortilla chips
1 oz (28g)
Pretzels, hard, salted
3 oz (85g)
Vegetables and Vegetable Products
Tomatoes
4 1/2 medium whole (2-3/5" dia) (568g)
Frozen corn kernels
1/3 cup (45g)
Ketchup
3 tbsp (51g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Onion
1/2 small (35g)
Bell pepper
1 small (74g)
Green onions
1 tbsp, sliced (8g)
Zucchini
1 medium (196g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (227g)
Legumes and Legume Products
Black beans
2/3 can(s) (293g)
Tempeh
1/2 lbs (227g)
Firm tofu
1/2 lbs (227g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Soy sauce
1 tbsp (15mL)
Peanut butter
2 tbsp (32g)
Cereal Grains and Pasta
Brown rice
1/2 cup (106g)
Spices and Herbs
Chili powder
1/4 tbsp (2g)
Salt
2 dash (1g)
Black pepper
2 dash, ground (1g)
Garlic powder
4 dash (2g)
Fats and Oils
Oil
3 tbsp (47mL)
Balsamic vinaigrette
1 tbsp (15mL)
Salad dressing
2 1/4 tbsp (34mL)
Fruits and Fruit Juices
Lime juice
3 1/2 tsp (18mL)
Clementines
6 fruit (444g)
Apples
1 medium (3" dia) (182g)
Avocados
1/2 avocado(s) (101g)
Fruit juice
4 fl oz (120mL)
Beverages
Water
18 cup(s) (4352mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Bread
4 slice (128g)
Dairy and Egg Products
Butter
1/4 stick (23g)
Eggs
13 large (650g)
String cheese
2 stick (56g)
Other
Vegan chik'n nuggets
8 nuggets (172g)
Mixed greens
3 1/4 cup (98g)
Meatless chik'n tenders
4 pieces (102g)
Cottage cheese & fruit cup
2 container (340g)
Coleslaw mix
1/2 cup (45g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Chia seeds
4 dash (2g)
Sesame seeds
4 dash (2g)
dinner prep - 2 days
1. Southwest shrimp & black bean bowl
370 cals, 34p, 35c, 5f (per meal)
2/3 roma tomato (53g)
1/2 lbs (227g)
2/3 can(s) (293g)
1/3 cup (45g)
1/4 cup (42g)
1/4 tbsp (2g)
1/2 tbsp (7mL)
2 tsp (10mL)
1 1/3 tbsp (1mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
2. Chips and salsa
80 cals, 2p, 10c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
snack prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
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. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Chik'n nuggets
220 cals, 12p, 21c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 3 days
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh 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. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Basic tofu
170 cals, 9p, 2c, 14f (per meal)
Recipe has been scaled from original by 2x. 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. Brown rice
55 cals, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (80mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 2 days
dinner prep - 2 days
1. Vegan crumbles
185 cals, 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. Brown rice
55 cals, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (80mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Crispy chik'n tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Sesame peanut zoodles
295 cals, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
