1500 calorie high protein pescetarian meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Eggs with tomato and avocado Pick days Swap	Avocado tuna salad Pick days Swap	Crispy tenders, simple salad with celery, cucumber & tomato Pick days Swap	Toast with butter and jelly, cottage cheese and pineapple Pick days Swap
Tue
Wed	Almond crusted tilapia, simple mixed greens and tomato salad Pick days Swap
Thu	Boiled eggs Pick days Swap	Avocado tuna salad sandwich, orange Pick days Swap	Plantain chips Pick days Swap
Fri
Sat	Chunky canned soup (creamy), roasted almonds, yogurt and cucumber Pick days Swap	Chunky canned soup (non-creamy), orange, celery and peanut butter Pick days Swap

lunch prep - 3 days

1. Avocado tuna salad

435 cals, 41p, 6c, 24f (per meal)

Scale to:

Avocados

1 1/2 avocado(s) (302g)

Lime juice

1 tbsp (15mL)

Salt

3 dash (1g)

Black pepper

3 dash (0g)

Mixed greens

3 cup (90g)

Onion, minced

3/4 small (53g)

Canned tuna

3 can (~6 oz) (516g)

Tomatoes

3/4 cup, chopped (135g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.

Serve.

snack prep - 3 days

1. Toast with butter and jelly

65 cals, 2p, 8c, 2f (per meal)

Scale to: , 1/2 slice(s)

Bread

1/2 slice (16g)

Butter

4 dash (2g)

Jelly

4 dash (4g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Toast the bread to desired toastiness.

Spread the butter and jelly on the bread.

2. Cottage cheese and pineapple

95 cals, 14p, 6c, 1f (per meal)

Scale to:

Lowfat cottage cheese

1 1/2 cup (339g)

Canned pineapple, drained

6 tbsp, chunks (68g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Drain pineapple juice, and mix pineapple chunks with cottage cheese.

Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.

protein prep - 6 days

1. Protein shake

275 cals, 61p, 2c, 1f (per meal)

Scale to: , 2 1/2 scoop

Water

2 1/2 cup(s) (593mL)

Protein powder

2 1/2 scoop (1/3 cup ea) (78g)

breakfast prep - 3 days

1. Eggs with tomato and avocado

255 cals, 13p, 3c, 19f (per meal)

Scale to:

Eggs

1 1/2 extra large (84g)

Avocados, sliced

3/8 avocado(s) (75g)

Salt

1 1/2 dash (1g)

Black pepper

1 1/2 dash (0g)

Tomatoes

1 1/2 slice(s), thick/large (1/2" thick) (41g)

Fresh basil, chopped

1 1/2 leaves (1g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)

Lay tomato slices down on a plate and top with avocado, basil, then eggs.

Serve.

dinner prep - 2 days

1. Crispy tenders

345 cals, 24p, 31c, 14f (per meal)

Scale to: , 6 tender(s)

Meatless chik'n tenders

6 pieces (153g)

Ketchup

1 1/2 tbsp (26g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Cook chik'n tenders according to package.

Serve with ketchup.

2. Simple salad with celery, cucumber & tomato

85 cals, 3p, 8c, 3f (per meal)

Scale to:

Salad dressing

2 tbsp (30mL)

Tomatoes, diced

2/3 medium whole (2-3/5" dia) (82g)

Cucumber, sliced

2/3 cucumber (8-1/4") (201g)

Raw celery, chopped

1 1/3 stalk, medium (7-1/2" - 8" long) (53g)

Mixed greens

2/3 package (5.5 oz) (103g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

Mix all vegetables in a large bowl.

Drizzle salad dressing over when serving.

dinner prep - 3 days

1. Almond crusted tilapia

320 cals, 31p, 12c, 15f (per meal)

Scale to: , 13 1/2 oz

Tilapia, raw

5/6 lb (378g)

Almonds

1/2 cup, slivered (61g)

All-purpose flour

6 tbsp (47g)

Salt

1/3 tsp (1g)

Olive oil

1 tbsp (17mL)

Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.

Take half of the almonds and combine them with the flour in a shallow bowl.

Season fish with salt and dredge in flour mixture.

Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.

Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.

Sprinkle almonds over fish.

Serve.

2. Simple mixed greens and tomato salad

75 cals, 2p, 5c, 5f (per meal)

Scale to:

Salad dressing

1/4 cup (68mL)

Mixed greens

4 1/2 cup (135g)

Tomatoes

3/4 cup cherry tomatoes (112g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

snack prep - 3 days

1. Plantain chips

150 cals, 1p, 17c, 8f (per meal)

Scale to:

Plantain chips

3 oz (85g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Approximately 3/4 cup = 1 oz

lunch prep - 2 days

1. Avocado tuna salad sandwich

370 cals, 28p, 25c, 14f (per meal)

Scale to: , 2 sandwich(es)

Black pepper

1 dash (0g)

Salt

1 dash (0g)

Lime juice

1 tsp (5mL)

Avocados

1/2 avocado(s) (101g)

Canned tuna, drained

1 can (~6 oz) (172g)

Bread

4 slice (128g)

Onion, minced

1/4 small (18g)

In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

Place mixture in between bread slices and serve.

2. Orange

85 cals, 1p, 16c, 0f (per meal)

Scale to: , 1 orange(s)

Oranges

1 orange (154g)

breakfast prep - 3 days

1. Boiled eggs

245 cals, 22p, 1c, 17f (per meal)

Scale to: , 12 egg(s)

Eggs

12 medium (528g)

Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

lunch prep - 1 days

1. Chunky canned soup (creamy)

175 cals, 6p, 15c, 9f (per meal)

For 1 Meal

Chunky canned soup (creamy varieties)

1/2 can (~19 oz) (267g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Roasted almonds

110 cals, 4p, 2c, 9f (per meal)

For 1 Meal

Almonds

2 tbsp, whole (18g)

3. Yogurt and cucumber

195 cals, 22p, 15c, 4f (per meal)

For 1 Meal

Cucumber

3/4 cucumber (8-1/4") (226g)

Lowfat greek yogurt

3/4 cup (210g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Slice cucumber and dip in yogurt.

dinner prep - 1 days

1. Chunky canned soup (non-creamy)

125 cals, 9p, 12c, 3f (per meal)

For 1 Meal

Chunky canned soup (non-creamy varieties)

1/2 can (~19 oz) (263g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Orange

85 cals, 1p, 16c, 0f (per meal)

For 1 Meal

Oranges

1 orange (154g)

3. Celery and peanut butter

110 cals, 4p, 3c, 8f (per meal)

For 1 Meal

Raw celery

1 stalk, medium (7-1/2" - 8" long) (40g)

Peanut butter

1 tbsp (16g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Clean celery and slice to desired lengths

spread peanut butter along center

1500 calorie high protein pescetarian meal plan

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