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
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 (1425cals, 139g protein, 83g net carbs, 49g fat 22g fiber per day) cannot be customized.
Day 1
1450cals, 137g protein, 89g net carbs, 51g fat 20g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 serving(s) (61cal, 7p, 0c, 4f)
3 oz (94cal, 15p, 1c, 3f)
1 serving(s) (72cal, 1p, 4c, 5f)
1/2 cups, cooked (185cal, 6p, 33c, 1f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (98cal, 2p, 4c, 8f)
1/2 serving(s) (60cal, 2p, 11c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1400cals, 132g protein, 83g net carbs, 48g fat 29g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 serving(s) (171cal, 9p, 12c, 7f)
3 oz (99cal, 17p, 0c, 3f)
2 serving(s) (145cal, 3p, 8c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1425cals, 143g protein, 83g net carbs, 45g fat 32g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 serving(s) (171cal, 9p, 12c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
4 oz (295cal, 24p, 8c, 15f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1375cals, 131g protein, 46g net carbs, 65g fat 16g fiber per day
1/2 serving(s) (101cal, 7p, 3c, 6f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
6 oz (257cal, 13p, 4c, 21f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
4 oz (295cal, 24p, 8c, 15f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1425cals, 146g protein, 90g net carbs, 48g fat 15g fiber per day
1/2 serving(s) (101cal, 7p, 3c, 6f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 serving(s) (323cal, 14p, 25c, 16f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
3 oz (183cal, 23p, 10c, 6f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 serving(s) (32cal, 1p, 4c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1400cals, 149g protein, 98g net carbs, 38g fat 21g fiber per day
2 patty (254cal, 20p, 22c, 6f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
3 oz (183cal, 23p, 10c, 6f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 serving(s) (32cal, 1p, 4c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1425cals, 137g protein, 93g net carbs, 49g fat 18g fiber per day
2 patty (254cal, 20p, 22c, 6f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 serving(s) (245cal, 12p, 19c, 13f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (53 items)
Beverages
Water
1 1/3 gallon (4992mL)
Protein powder
19 scoop (1/3 cup ea) (589g)
Fats and Oils
Olive oil
1 1/4 oz (39mL)
Oil
2 1/3 oz (71mL)
Ranch dressing
2 tbsp (30mL)
Balsamic vinaigrette
2 tbsp (30mL)
Salad dressing
2 1/4 tbsp (34mL)
Vegetables and Vegetable Products
Frozen green beans
4 cup (484g)
Potatoes
2 3/4 oz (76g)
Baby carrots
12 medium (120g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (295g)
Garlic
1 1/2 clove(s) (5g)
Sweet potatoes
2 1/3 sweetpotato, 5" long (490g)
Kale leaves
1 1/2 cup, chopped (60g)
Mushrooms
1/2 cup, chopped (35g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Fresh ginger
1 tbsp (6g)
Spices and Herbs
Salt
1/8 oz (4g)
Black pepper
1/8 oz (1g)
Cajun seasoning
3 g (3g)
Cinnamon
1/2 tbsp (4g)
Rosemary, dried
1/8 oz (1g)
Balsamic vinegar
1 tsp (5mL)
Thyme, dried
1 tsp, ground (1g)
Apple cider vinegar
1/2 tbsp (7g)
Finfish and Shellfish Products
Cod, raw
3 oz (85g)
Tilapia, raw
3 oz (84g)
Canned tuna
3 packet (222g)
Other
Farro
4 tbsp (52g)
Vegan sausage
1 sausage (100g)
Mixed greens
4 1/4 cup (128g)
Lentil pasta
4 oz (113g)
Italian seasoning
1/4 tbsp (3g)
Cottage cheese & fruit cup
1 container (170g)
Veggie burger patty
4 patty (284g)
Dairy and Egg Products
Butter
5 tsp (23g)
Whole milk
4 cup(s) (970mL)
Egg whites
3/4 cup (182g)
Eggs
8 large (400g)
String cheese
3 stick (84g)
Sliced cheese
1 slice (3/4 oz ea) (21g)
Sweets
Sugar
2 tbsp (26g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (168g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Firm tofu
2/3 lbs (312g)
Soy sauce
1 tsp (5mL)
Baked Products
Bread
1/4 lbs (96g)
Pita bread
1 pita, small (4" dia) (28g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Cornstarch
1 tbsp (8g)
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Cajun cod
94cal, 15p, 1c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Farro
185cal, 6p, 33c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
3. 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.
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. Homemade mashed potatoes
60cal, 2p, 11c, 0f (per meal)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
3. Buttered green beans
98cal, 2p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
108cal, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 days
1. Carrots and ranch
87cal, 1p, 4c, 7f (per meal)
1
slice carrots into thin strips. Serve with ranch to dip in.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Lentil pasta
253cal, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 1 days
1. Cajun tilapia
99cal, 17p, 0c, 3f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
3. Olive oil drizzled green beans
145cal, 3p, 8c, 9f (per meal)
2 tsp (10mL)
1 1/3 cup (161g)
1 dash (0g)
1 dash (0g)
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Basic tempeh
295cal, 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. Sauteed garlic & herb tomatoes
64cal, 1p, 3c, 5f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
snack prep - 3 days
1. Protein shake (milk)
129cal, 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.
lunch 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. Roasted rosemary sweet potatoes
105cal, 1p, 12c, 5f (per meal)
4 dash (1g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1/3 sweetpotato, 5" long (70g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
101cal, 7p, 3c, 6f (per meal)
1/2 cup, chopped (20g)
1 large (50g)
4 tbsp, chopped (45g)
1 dash (0g)
1/2 tsp (3mL)
1 1/2 tbsp (23mL)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Toast with butter
57cal, 2p, 6c, 2f (per meal)
lunch prep - 1 days
1. Grilled cheese with mushrooms
323cal, 14p, 25c, 16f (per meal)
1 slice (3/4 oz ea) (21g)
2 slice(s) (64g)
1 tsp, ground (1g)
1/2 tbsp (8mL)
1/2 cup, chopped (35g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Simple seitan
183cal, 23p, 10c, 6f (per meal)
2. Green beans
32cal, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
3. Mashed sweet potatoes with butter
125cal, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
lunch prep - 2 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. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Pita bread
39cal, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
snack prep - 2 days
1. Tuna cucumber bites
173cal, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Kale & eggs
95cal, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
dinner prep - 1 days
1. General tso's tofu
245cal, 12p, 19c, 13f (per meal)
5 oz (142g)
1/2 tbsp (8mL)
1 tbsp (8g)
1/2 tbsp (7g)
1/2 tbsp (7g)
1 clove(s) (3g)
1 tsp (5mL)
1 tbsp (6g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.