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: 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
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 |

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