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
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 (1525cal, 137g protein, 93g net carbs, 54g fat, 25g fiber per day) cannot be customized.
Day 1
1575cal, 134g protein, 106g net carbs, 58g fat, 21g fiber
1 toast(s) (157cal, 6p, 10c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (544cal, 22p, 75c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1475cal, 137g protein, 74g net carbs, 57g fat, 26g fiber
1 toast(s) (157cal, 6p, 10c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (437cal, 25p, 44c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1500cal, 140g protein, 108g net carbs, 46g fat, 22g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 serving(s) (437cal, 25p, 44c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1500cal, 138g protein, 97g net carbs, 51g fat, 22g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/2 sandwich(es) (226cal, 7p, 17c, 12f)
1/3 cup (137cal, 14p, 3c, 5f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1500cal, 135g protein, 108g net carbs, 44g fat, 37g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 sandwich(es) (226cal, 7p, 17c, 12f)
1/3 cup (137cal, 14p, 3c, 5f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1575cal, 143g protein, 94g net carbs, 55g fat, 30g fiber
2/3 serving(s) (337cal, 22p, 41c, 3f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/3 cup (137cal, 14p, 3c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1500cal, 134g protein, 67g net carbs, 69g fat, 17g fiber
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/3 cup (137cal, 14p, 3c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (47 items)
Soups, Sauces, and Gravies
Pasta sauce
2/3 jar (24 oz) (448g)
Pesto sauce
2 tbsp (32g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
1/2 lbs (227g)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Dairy and Egg Products
Eggs
13 1/4 medium (582g)
Goat cheese
3 tbsp (42g)
String cheese
2 stick (56g)
Whole milk
5 cup (1200mL)
Cheese
2 slice (1 oz each) (56g)
Fresh mozzarella cheese
3 oz (85g)
Lowfat flavored greek yogurt
3 (5.3 oz) container(s) (450g)
Butter
1/2 tbsp (7g)
Sliced cheese
1 slice (1 oz) (28g)
Fats and Oils
Oil
1 oz (29mL)
Olive oil
1/2 tbsp (8mL)
Balsamic vinaigrette
1 oz (25mL)
Mayonnaise
2 tbsp (30mL)
Nut and Seed Products
Roasted almonds
1 tbsp, slivered (7g)
Sunflower kernels
1 oz (28g)
Fruits and Fruit Juices
Blueberries
1 cup (167g)
Avocados
1/2 avocado(s) (101g)
Lime juice
1 tsp (5mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Vegetables and Vegetable Products
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Tomatoes
8 medium whole (2-3/5" dia) (990g)
Onion
1 1/2 medium (2-1/2" dia) (173g)
Garlic
2 clove (6g)
Bell pepper
1/2 small (37g)
Eggplant
1/2 small eggplant (229g)
Spices and Herbs
Salt
2 dash (1g)
Black pepper
2 dash (0g)
Fresh thyme
4 dash (0g)
Paprika
1/4 oz (7g)
Fresh basil
1/4 oz (7g)
Yellow mustard
2 dash or 1 packet (1g)
Other
Mixed greens
1/2 package (5.5 oz) (82g)
Guacamole
3 tbsp (46g)
Sub roll(s)
1 roll(s) (85g)
Edamame, dry roasted
1 1/3 cup (120g)
Lentil pasta
1/3 lbs (151g)
Finfish and Shellfish Products
Canned tuna
1 can (~6 oz) (172g)
Legumes and Legume Products
Firm tofu
1/2 lbs (198g)
White beans, canned
1 15.5oz can (439g)
Baked Products
Bread
6 3/4 oz (192g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
dinner prep - 1 days
1. Cheese ravioli
545 cals, 22p, 75c, 14f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Sweet potato toasts with goat cheese & berries
155 cals, 6p, 11c, 9f (per meal)
1/2 tsp (3mL)
1 tbsp, slivered (7g)
2 tbsp (19g)
3 tbsp (42g)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450F (230C).
2
Slice the sweet potato lengthwise into even slices (you should get 4 planks per sweet potato).
3
Coat sweet potato slices in oil and roast in oven for about 15 minutes, or until tender. Remove and let cool slightly.
4
Top the toasts with goat cheese, blueberries, and almonds. Serve.
5
Meal Prep Note: You can make toasts in advance and refrigerate them in an airtight container up to 4 days. Reheat in toaster.
2. Boiled eggs
140 cals, 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.
snack prep - 2 days
3. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Avocado tuna salad
220 cals, 20p, 3c, 12f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (~6 oz) (172g)
4 tbsp, chopped (45g)
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.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 15.5oz can (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
breakfast prep - 3 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
snack 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. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch 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!
dinner prep - 2 days
1. Eggplant pesto sandwich
225 cals, 7p, 17c, 12f (per meal)
1/2 small eggplant (229g)
1/2 tbsp (8mL)
1 tbsp (16g)
1 clove (3g)
1 roll (3-1/2" dia) (57g)
3 slice(s), thin/small (45g)
1 slice (1 oz each) (28g)
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
snack prep - 3 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
breakfast prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
dinner prep - 2 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.