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 (1475cal, 142g protein, 78g net carbs, 56g fat, 25g fiber per day) cannot be customized.
Day 1
1425cal, 148g protein, 105g net carbs, 38g fat, 19g fiber
1 1/3 serving(s) (392cal, 39p, 41c, 6f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 apple(s) (105cal, 1p, 21c, 0f)
4 oz seitan (297cal, 32p, 19c, 10f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1475cal, 154g protein, 85g net carbs, 43g fat, 32g fiber
1 1/3 serving(s) (392cal, 39p, 41c, 6f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 cup(s) (292cal, 37p, 6c, 9f)
1 serving(s) (98cal, 2p, 6c, 6f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1450cal, 142g protein, 79g net carbs, 52g fat, 28g fiber
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 cup(s) (292cal, 37p, 6c, 9f)
1 serving(s) (98cal, 2p, 6c, 6f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1525cal, 144g protein, 92g net carbs, 56g fat, 18g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 cup(s) (70cal, 3p, 2c, 5f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1450cal, 143g protein, 89g net carbs, 46g fat, 26g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 cup(s) (70cal, 3p, 2c, 5f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1525cal, 132g protein, 46g net carbs, 78g fat, 27g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
4 oz (295cal, 24p, 8c, 15f)
1 serving(s) (108cal, 5p, 10c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1525cal, 132g protein, 46g net carbs, 78g fat, 27g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
4 oz (295cal, 24p, 8c, 15f)
1 serving(s) (108cal, 5p, 10c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (48 items)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Seitan
4 oz (113g)
Beverages
Water
18 1/2 cup (4416mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1/8 oz (2g)
Lemon pepper
1 1/2 dash (0g)
Balsamic vinegar
2 tsp (10mL)
Rosemary, dried
4 dash (1g)
Paprika
2 dash (1g)
Other
Teriyaki sauce
2 tbsp (30mL)
Meatless chik'n tenders
13 1/3 pieces (340g)
Vegan sausage
2 sausage (200g)
Fats and Oils
Oil
2 oz (60mL)
Olive oil
1 oz (29mL)
Salad dressing
2 tbsp (30mL)
Dairy and Egg Products
Eggs
12 medium (524g)
Butter
1 tbsp (14g)
Parmesan cheese
1 1/2 tbsp (9g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Vegetables and Vegetable Products
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Frozen broccoli
13 oz (371g)
Kale leaves
4 cup, chopped (160g)
Garlic
1 1/2 clove(s) (5g)
Fresh green beans
1/2 lbs (227g)
Ketchup
3 1/3 tbsp (57g)
Bell pepper
2 1/2 large (402g)
Tomatoes
1 cup, chopped (180g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Onion
1/4 small (18g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Fruits and Fruit Juices
Grapes
2 1/4 cup (207g)
Apples
3 medium (3" dia) (546g)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Avocados
1/2 avocado(s) (101g)
Lime juice
1 tsp (5mL)
Finfish and Shellfish Products
Shrimp, raw
2/3 lbs (303g)
Tilapia, raw
3 oz (84g)
Canned tuna
1 can (172g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
Legumes and Legume Products
Vegetarian burger crumbles
4 cup (400g)
Hummus
2/3 cup (162g)
Roasted peanuts
4 tbsp (37g)
Tempeh
1/2 lbs (227g)
Baked Products
Frozen waffles
2 waffles (70g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
dinner prep - 1 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (39mL)
2/3 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
snack prep - 3 days
lunch prep - 2 days
1. Shrimp-broccoli-rice bowl
390 cals, 39p, 41c, 6f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 lbs (303g)
2/3 package (189g)
2/3 pouch (~5.6 oz) (105g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttery garlic green beans
100 cals, 2p, 6c, 6f (per meal)
1 tbsp (14g)
1 1/2 clove(s) (5g)
2 dash (2g)
1/2 lbs (227g)
1 1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
lunch prep - 2 days
1. Crispy chik'n tenders
380 cals, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. White rice
55 cals, 1p, 12c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
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.
lunch prep - 1 days
1. Parmesan crusted tilapia
135 cals, 20p, 1c, 6f (per meal)
1 1/2 tbsp (9g)
3/8 tsp (2mL)
3 oz (84g)
2 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Line a baking sheet with aluminum foil.
3
In a small bowl, mix together Parmesan cheese, paprika, and a pinch of salt and pepper.
4
Coat the tilapia fillets with olive oil, then place them on the prepared baking sheet. Press the Parmesan mixture onto the top of the tilapia.
5
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.
2. Beets
195 cals, 7p, 32c, 1f (per meal)
8 beets (2" dia, sphere) (400g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
breakfast prep - 2 days
1. Waffles & Greek yogurt
120 cals, 6p, 15c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
snack prep - 2 days
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Basic tempeh
295 cals, 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. Olive oil drizzled lima beans
110 cals, 5p, 10c, 4f (per meal)
1 dash, ground (0g)
2 dash (2g)
1/2 package (10 oz) (142g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.