1400 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 1400 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 (1450cal, 134g protein, 97g net carbs, 45g fat, 27g fiber per day) cannot be customized.
Day 1
1450cal, 143g protein, 88g net carbs, 43g fat, 35g fiber
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
4 oz (41cal, 1p, 9c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 oz mushrooms (48cal, 2p, 1c, 4f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1450cal, 143g protein, 88g net carbs, 43g fat, 35g fiber
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
4 oz (41cal, 1p, 9c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 oz mushrooms (48cal, 2p, 1c, 4f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1525cal, 146g protein, 104g net carbs, 48g fat, 23g fiber
2 egg(s) (159cal, 13p, 1c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 container (131cal, 14p, 13c, 3f)
1 container(s) (155cal, 12p, 16c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1425cal, 130g protein, 82g net carbs, 56g fat, 15g fiber
2 egg(s) (159cal, 13p, 1c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 container (131cal, 14p, 13c, 3f)
1 container(s) (155cal, 12p, 16c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1450cal, 124g protein, 100g net carbs, 50g fat, 28g fiber
2 egg(s) (159cal, 13p, 1c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
6 crisps (61cal, 1p, 10c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (362cal, 10p, 51c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1450cal, 129g protein, 109g net carbs, 40g fat, 34g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 serving(s) (422cal, 29p, 16c, 21f)
6 crisps (61cal, 1p, 10c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1375cal, 125g protein, 111g net carbs, 37g fat, 24g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
6 crisps (61cal, 1p, 10c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (51 items)
Fats and Oils
Oil
1 1/2 oz (44mL)
Olive oil
1 tbsp (16mL)
Vegetables and Vegetable Products
Mushrooms
6 1/2 oz (183g)
Tomatoes
42 cherry tomatoes (714g)
Frozen green beans
4 cup (484g)
Garlic
3 1/2 clove(s) (11g)
Fresh spinach
6 cup(s) (180g)
Bell pepper
1/2 large (82g)
Frozen mixed veggies
2 2/3 oz (76g)
Onion
1/8 medium (2-1/2" dia) (14g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Frozen peas
2 2/3 cup (357g)
Ketchup
2 tbsp (34g)
Dairy and Egg Products
Butter
1/3 stick (34g)
String cheese
2 stick (56g)
Eggs
8 large (400g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Sliced cheese
2 slice (1 oz ea) (56g)
Whole milk
3/4 cup (180mL)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Long-grain white rice
4 tbsp (46g)
Spices and Herbs
Salt
3 1/4 dash (2g)
Black pepper
3 dash, ground (1g)
Ground ginger
2 dash (0g)
Garlic powder
4 dash (2g)
Cajun seasoning
1/4 tbsp (2g)
Beverages
Water
19 cup(s) (4489mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Legumes and Legume Products
Vegetarian burger crumbles
4 cup (400g)
Soy sauce
3 1/2 tsp (18mL)
Tempeh
3/4 lbs (340g)
Extra firm tofu
2 2/3 oz (76g)
Kidney beans
1/4 can (112g)
Firm tofu
1/2 lbs (236g)
Lentils, raw
2 tbsp (24g)
Nut and Seed Products
Sunflower kernels
2 oz (52g)
Coconut milk, canned
3 tbsp (46mL)
Baked Products
Bread
6 3/4 oz (192g)
Hamburger buns
2 bun(s) (102g)
Fruits and Fruit Juices
Watermelon
8 oz (227g)
Strawberries
3 cup, whole (432g)
Other
Veggie burger patty
6 patty (426g)
Cottage cheese & fruit cup
2 container (340g)
Coleslaw mix
4 cup (360g)
Baked chips, any flavor
18 crips (42g)
Guacamole, store-bought
2 tbsp (31g)
Mixed greens
2 oz (57g)
Soups, Sauces, and Gravies
Oriental flavored ramen
1/6 package with flavor packet (14g)
Hot sauce
2 tsp (10mL)
Sweets
Honey
1 tbsp (21g)
dinner prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
3/4 tbsp (11g)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
3. Sauteed mushrooms
50 cals, 2p, 1c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
snack prep - 2 days
1. Watermelon
40 cals, 1p, 9c, 0f (per meal)
8 oz (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Veggie burger patty
255 cals, 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. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Basic scrambled eggs
160 cals, 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.
3. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
3/4 clove (2g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
6 cup(s) (180g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 2 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Tempeh & mushroom stir fry
445 cals, 33p, 49c, 8f (per meal)
1 tbsp (15mL)
1/2 large (82g)
1 cup, chopped (70g)
4 tbsp (48g)
2 dash (0g)
4 dash (2g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 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. 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.
dinner prep - 1 days
1. Tofu lo-mein
225 cals, 11p, 18c, 11f (per meal)
2 2/3 oz (76g)
1 tsp (5mL)
1/4 cup(s) (59mL)
1/2 tsp (3mL)
1/6 package with flavor packet (14g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
dinner prep - 1 days
1. Belizean rice & beans
360 cals, 10p, 51c, 10f (per meal)
3/4 clove(s) (2g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
4 tbsp (46g)
1/6 cup(s) (44mL)
1/4 can (112g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
lunch prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
snack prep - 3 days
1. Baked chips
60 cals, 1p, 10c, 2f (per meal)
6 crips (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
dinner prep - 2 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Peas
140 cals, 9p, 16c, 1f (per meal)
2 2/3 cup (357g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Cajun tofu
260 cals, 19p, 6c, 18f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.