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

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 (1425cal, 126g protein, 96g net carbs, 47g fat, 27g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Protein bar
Cheese tortellini
Baked tofu, fruit juice, buttered broccoli
Pepper strips and guacamole, orange
Tue
Wed
Tofu lo-mein
Thu
Smoked salmon stuffed avocado, protein shake (milk)
Fri
Bell pepper strips and hummus
Grapes, milk
Sat
Shrimp-broccoli-rice bowl, fruit juice
Chunky canned soup (non-creamy), string cheese
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Oriental flavored ramen
1 packet (6g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
8 oz (227g)
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Vegetables and Vegetable Products
Bell pepper
5 2/3 medium (674g)
Frozen broccoli
9 3/4 oz (276g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Frozen mixed veggies
16 oz (453g)
Other
Guacamole
2/3 cup (165g)
Protein bar (20g protein)
4 bar (200g)
Fruits and Fruit Juices
Oranges
4 orange (616g)
Fruit juice
22 fl oz (660mL)
Lemon juice
1/2 tsp (3mL)
Avocados
1 avocado(s) (201g)
Grapes
3 cup (276g)
Beverages
Water
16 1/2 cup(s) (3911mL)
Protein powder
16 scoop (1/3 cup ea) (496g)
Spices and Herbs
Black pepper
1/24 oz (0g)
Salt
1/24 oz (1g)
Dairy and Egg Products
Butter
2 1/4 tbsp (32g)
Whole milk
2 1/2 cup (600mL)
Goat cheese
1 oz (28g)
String cheese
1 stick (28g)
Legumes and Legume Products
Extra firm tofu
40 oz (1134g)
Soy sauce
8 1/4 oz (195mL)
Hummus
1 cup (244g)
Nut and Seed Products
Sesame seeds
1 1/2 tbsp (14g)
Fats and Oils
Olive oil
2 1/4 tbsp (34mL)
Finfish and Shellfish Products
Smoked salmon
1 1/2 oz (42g)
Shrimp, raw
1/4 lb (114g)
lunch prep - 2 days
1. Cheese tortellini
300 cals, 12p, 43c, 7f (per meal)
  • Pasta sauce
    1/3 jar (24 oz) (224g)
  • Frozen cheese tortellini
    8 oz (227g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Prepare tortellini according to instructions on package.
    2
    Top with sauce and enjoy.
    snack prep - 4 days
    1. Pepper strips and guacamole
    100 cals, 2p, 4c, 7f (per meal)
  • Bell pepper, sliced
    2 2/3 medium (317g)
  • Guacamole
    2/3 cup (165g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Slice the peppers into strips and remove the seeds.
    2
    Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • 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. Protein bar
    245 cals, 20p, 26c, 5f (per meal)
  • ,
  • Protein bar (20g protein)
    1 bar (50g)
  • dinner prep - 3 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    24 oz (680g)
  • Fresh ginger, peeled and grated
    1 1/2 slices (1" dia) (3g)
  • Sesame seeds
    1 1/2 tbsp (14g)
  • Soy sauce
    3/4 cup (180mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. Buttered broccoli
    100 cals, 2p, 1c, 9f (per meal)
  • ,
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 1/4 cup (205g)
  • Butter
    2 1/4 tbsp (32g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Mix in butter until melted and season with salt and pepper to taste.
    lunch prep - 3 days
    1. Tofu lo-mein
    330 cals, 20p, 19c, 16f (per meal)
  • Extra firm tofu
    16 oz (453g)
  • Olive oil
    2 tbsp (30mL)
  • Frozen mixed veggies
    16 oz (453g)
  • Water
    1 1/2 cup(s) (355mL)
  • Soy sauce
    1 tbsp (15mL)
  • Oriental flavored ramen
    1 packet (6g)
  • Recipe has been scaled from original by 1x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut in to bite size 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 - 2 days
    1. Smoked salmon stuffed avocado
    250 cals, 9p, 2c, 20f (per meal)
  • ,
  • Lemon juice
    1/4 tsp (1mL)
  • Goat cheese
    1/2 oz (14g)
  • Smoked salmon
    3/4 oz (21g)
  • Avocados, halved, de-seeded, and de-skinned
    1/2 avocado(s) (101g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Chop the smoked salmon into pieces.
    2
    Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
    3
    Stuff the holes of the avocado with the smoked salmon mixture.
    4
    Top with a drizzle of lemon juice and add pepper to taste.
    5
    Serve immediately.
    2. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    breakfast prep - 2 days
    1. Bell pepper strips and hummus
    255 cals, 11p, 15c, 12f (per meal)
  • Hummus
    1 cup (244g)
  • Bell pepper
    3 medium (357g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    snack prep - 2 days
    1. Grapes
    85 cals, 1p, 14c, 1f (per meal)
  • Grapes
    3 cup (276g)
  • 2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • lunch prep - 1 days
    1. Shrimp-broccoli-rice bowl
    295 cals, 29p, 31c, 5f (per meal)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    1 dash (1g)
  • Shrimp, raw, peeled and deveined
    1/4 lb (114g)
  • Frozen broccoli
    1/4 package (71g)
  • Flavored rice mix
    1/4 pouch (~5.6 oz) (40g)
  • Olive oil
    1/4 tbsp (4mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the rice mix and broccoli according to the instructions on the package.
    2
    Meanwhile, heat the oil in a skillet over medium-high heat.
    3
    Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
    4
    When everything is ready mix it all together and serve.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • Fruit juice
    6 fl oz (180mL)
  • dinner prep - 1 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • String cheese
    1 stick (28g)
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