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.
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (1400cal, 130g protein, 73g net carbs, 55g fat, 24g fiber per day) cannot be customized.
Day 1
1425cal, 126g protein, 55g net carbs, 64g fat, 28g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1 taco(s) (175cal, 8p, 2c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 serving(s) (121cal, 4p, 6c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1425cal, 126g protein, 55g net carbs, 64g fat, 28g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1 taco(s) (175cal, 8p, 2c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 serving(s) (121cal, 4p, 6c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1375cal, 133g protein, 75g net carbs, 46g fat, 30g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (121cal, 4p, 6c, 9f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1375cal, 127g protein, 69g net carbs, 53g fat, 30g fiber
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (121cal, 4p, 6c, 9f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1375cal, 146g protein, 43g net carbs, 62g fat, 17g fiber
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
4 1/2 oz (301cal, 27p, 7c, 18f)
3/4 zucchini(s) (96cal, 3p, 5c, 6f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1425cal, 124g protein, 109g net carbs, 47g fat, 18g fiber
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 wrap(s) (427cal, 17p, 39c, 21f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1425cal, 124g protein, 109g net carbs, 47g fat, 18g fiber
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 wrap(s) (427cal, 17p, 39c, 21f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (54 items)
Vegetables and Vegetable Products
Zucchini
3 3/4 large (1211g)
Cucumber
2 cucumber (8-1/4") (602g)
Bell pepper
1 2/3 large (275g)
Carrots
8 medium (488g)
Edamame, frozen, shelled
2 cup (236g)
Onion
5/8 medium (2-1/2" dia) (66g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (431g)
Garlic
3/8 clove (1g)
Fresh spinach
2 cup(s) (60g)
Soups, Sauces, and Gravies
Pasta sauce
1 cup (260g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Dairy and Egg Products
Goat cheese
5 oz (141g)
Feta cheese
1/2 cup, crumbled (75g)
Lowfat cottage cheese
3 cup (678g)
Cheddar cheese
1/2 cup, shredded (57g)
Whole milk
1 cup (240mL)
Eggs
3 large (150g)
Plain lowfat yogurt
1 1/2 cup (368g)
Cheese
2 oz (56g)
Spices and Herbs
Dill weed, fresh
2 tbsp, chopped (3g)
Black pepper
1 1/2 g (1g)
Red wine vinegar
4 tbsp (60mL)
Salt
4 g (4g)
Garlic powder
4 dash (2g)
Dijon mustard
3/4 tbsp (11g)
Fats and Oils
Olive oil
1 oz (31mL)
Oil
2 1/2 tsp (13mL)
Balsamic vinaigrette
1 tbsp (15mL)
Salad dressing
6 tbsp (90mL)
Beverages
Water
1 gallon (4186mL)
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Fruits and Fruit Juices
Canned pineapple
3/4 cup, chunks (136g)
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1 tsp (5mL)
Raspberries
1 1/2 cup (185g)
Lime juice
1 fl oz (33mL)
Peach
2 medium (2-2/3" dia) (300g)
Legumes and Legume Products
Hummus
2/3 cup (162g)
Other
Guacamole
4 tbsp (62g)
Sub roll(s)
2 roll(s) (170g)
Nutritional yeast
1 tsp (1g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Mixed greens
6 1/2 cup (195g)
Calorie-free sweetener
2 tsp (7g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Roasted red peppers
4 tbsp, diced (56g)
Finfish and Shellfish Products
Salmon
3/4 fillet/s (6 oz each) (128g)
Canned tuna
1/2 can (~6 oz) (86g)
Sweets
Honey
1 tsp (8g)
Cocoa powder
2 tsp (4g)
Nut and Seed Products
Almonds
3 tbsp, whole (27g)
Baked Products
Baking powder
4 dash (3g)
Tortillas
2 tortilla (approx 10" dia) (144g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
290 cals, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Greek cucumber &feta salad
120 cals, 4p, 6c, 9f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp, chopped (2g)
1 dash (0g)
4 tbsp, crumbled (38g)
2 tbsp (30mL)
2 tsp (10mL)
1 dash (0g)
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Cottage cheese and pineapple
185 cals, 28p, 13c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 2 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
snack prep - 2 days
1. Edamame
140 cals, 13p, 3c, 6f (per meal)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
2. Raspberries
55 cals, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
1/2 roll(s) (43g)
4 dash (1g)
2 tbsp (33g)
2 meatball(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Greek cucumber &feta salad
120 cals, 4p, 6c, 9f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp, chopped (2g)
1 dash (0g)
4 tbsp, crumbled (38g)
2 tbsp (30mL)
2 tsp (10mL)
1 dash (0g)
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
dinner prep - 1 days
1. Honey dijon salmon
300 cals, 27p, 7c, 18f (per meal)
3/4 fillet/s (6 oz each) (128g)
3/4 tbsp (11g)
1 tsp (8g)
3/8 clove (1g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Sauteed zucchini
95 cals, 3p, 5c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large non-stick skillet over medium heat. Add slices of zucchini and cook, stirring occasionally, until zucchini is soft and lightly browned, about 5-10 minutes. Sprinkle a pinch of salt over them and serve.
lunch prep - 1 days
1. Avocado tuna salad
220 cals, 20p, 3c, 12f (per meal)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
1/2 cup (15g)
1/8 small (9g)
1/2 can (~6 oz) (86g)
2 tbsp, chopped (23g)
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.
snack prep - 3 days
2. Carrot sticks
55 cals, 1p, 8c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Chocolate protein mug cake
95 cals, 16p, 1c, 3f (per meal)
1 tsp (4g)
1 tsp (5mL)
1/2 large (25g)
1 tsp (2g)
2 dash (1g)
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 all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
lunch prep - 2 days
1. Spinach and goat cheese wrap
425 cals, 17p, 39c, 21f (per meal)
1 cup(s) (30g)
4 cherry tomatoes (68g)
2 tbsp (28g)
2 tbsp, shredded (14g)
1/2 tbsp (8mL)
1 tortilla (approx 10" dia) (72g)
2 tbsp, diced (28g)
1
Lay the tortilla out flat, and arrange the spinach across the tortilla. Sprinkle the cherry tomatoes, goat cheese, roasted red pepper, and shredded cheese evenly across the greens. Drizzle with balsamic vinaigrette.
2
Fold the bottom of the tortilla up about 2 inches to enclose the filling, and roll the wrap tightly.
dinner prep - 2 days
1. Seitan philly cheesesteak
285 cals, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.