1500 calorie high protein pescetarian meal plan

In just a few clicks, generate your own 1500 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 (1525cal, 149g protein, 69g net carbs, 63g fat, 20g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Eggs with tomato and avocado
Avocado tuna salad
Crispy tenders, simple salad with celery, cucumber & tomato
Toast with butter and jelly, cottage cheese and pineapple
Tue
Wed
Almond crusted tilapia, simple mixed greens and tomato salad
Thu
Boiled eggs
Avocado tuna salad sandwich, orange
Plantain chips
Fri
Sat
Chunky canned soup (creamy), roasted almonds, yogurt and cucumber
Chunky canned soup (non-creamy), orange, celery and peanut butter
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Fruits and Fruit Juices
Avocados
3 avocado(s) (628g)
Lime juice
4 tsp (20mL)
Canned pineapple
6 tbsp, chunks (68g)
Oranges
3 orange (462g)
Spices and Herbs
Salt
1/2 tbsp (4g)
Black pepper
1 tsp (1g)
Fresh basil
4 1/2 leaves (2g)
Other
Mixed greens
2 package (5.5 oz) (328g)
Meatless chik'n tenders
12 pieces (306g)
Vegetables and Vegetable Products
Onion
1 small (70g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (450g)
Cucumber
1 1/2 cucumber (8-1/4") (426g)
Raw celery
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
Ketchup
3 tbsp (51g)
Finfish and Shellfish Products
Canned tuna
4 can (~6 oz) (688g)
Tilapia, raw
5/6 lb (378g)
Baked Products
Bread
5 1/2 slice (176g)
Dairy and Egg Products
Butter
1/2 tbsp (7g)
Lowfat cottage cheese
1 1/2 cup (339g)
Eggs
17 3/4 medium (780g)
Lowfat greek yogurt
3/4 cup (210g)
Sweets
Jelly
1/2 tbsp (11g)
Beverages
Water
15 cup(s) (3555mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Fats and Oils
Salad dressing
6 1/2 tbsp (98mL)
Olive oil
1 tbsp (17mL)
Nut and Seed Products
Almonds
2 3/4 oz (23 whole kernels) (79g)
Cereal Grains and Pasta
All-purpose flour
6 tbsp (47g)
Snacks
Plantain chips
3 oz (85g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Legumes and Legume Products
Peanut butter
1 tbsp (16g)
lunch prep - 3 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
  • 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.
    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
    1. Toast with butter and jelly
    65 cals, 2p, 8c, 2f (per meal)
  • ,
  • 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.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter and jelly on the bread.
    2. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • 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.
    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.
    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 - 3 days
    1. Eggs with tomato and avocado
    255 cals, 13p, 3c, 19f (per meal)
  • 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.
    1
    Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)
    2
    Lay tomato slices down on a plate and top with avocado, basil, then eggs.
    3
    Serve.
    dinner prep - 2 days
    1. Crispy tenders
    345 cals, 24p, 31c, 14f (per meal)
  • ,
  • 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.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Simple salad with celery, cucumber & tomato
    85 cals, 3p, 8c, 3f (per meal)
  • 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.
    1
    Mix all vegetables in a large bowl.
    2
    Drizzle salad dressing over when serving.
    dinner prep - 3 days
    1. Almond crusted tilapia
    320 cals, 31p, 12c, 15f (per meal)
  • ,
  • 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.
    1
    Take half of the almonds and combine them with the flour in a shallow bowl.
    2
    Season fish with salt and dredge in flour mixture.
    3
    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.
    4
    Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
    5
    Sprinkle almonds over fish.
    6
    Serve.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • 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.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    snack prep - 3 days
    1. Plantain chips
    150 cals, 1p, 17c, 8f (per meal)
  • Plantain chips
    3 oz (85g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Approximately 3/4 cup = 1 oz
    lunch prep - 2 days
    1. Avocado tuna salad sandwich
    370 cals, 28p, 25c, 14f (per meal)
  • ,
  • 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)
  • 1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place mixture in between bread slices and serve.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • breakfast prep - 3 days
    1. Boiled eggs
    245 cals, 22p, 1c, 17f (per meal)
  • ,
  • Eggs
    12 medium (528g)
  • Recipe has been scaled from original by 6x. 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 - 1 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per 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.
    1
    Prepare according to instructions on package.
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • Almonds
    2 tbsp, whole (18g)
  • 3. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per 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.
    1
    Slice cucumber and dip in yogurt.
    dinner prep - 1 days
    1. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per 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.
    1
    Prepare according to instructions on package.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • Oranges
    1 orange (154g)
  • 3. Celery and peanut butter
    110 cals, 4p, 3c, 8f (per 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.
    1
    Clean celery and slice to desired lengths
    2
    spread peanut butter along center
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