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
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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.